Can I fast for 48 hours?

48 Hour Fasting: Instructions, Advantages, and Disadvantages

  • Although the health benefits of intermittent fasting are well documented, specific research on 48-hour fasting is limited.

  • However, a longer fast, defined as more than 24 hours, has been examined in several studies (6).

  • Cell repair is the natural way your body replenishes its cells. It can help prevent disease and even delay tissue aging (7, 8).

  • Improved cell repair and delayed tissue aging have been shown to aid overall lifespan, although this research is largely limited to animal studies (9).

  • Still, many studies suggest that 48-hour fasting can improve cell repair more than other fasting methods (1, 10).

  • Temporary inflammation is a normal immune response. However, chronic inflammation can have serious health consequences, such as: B. cancer, heart disease and rheumatoid arthritis (11).

  • Fasting for more than 24 hours can reduce inflammation by reducing oxidative stress in your body cells (2).

  • Insulin acts as a storage hormone for carbohydrates, proteins and fats. Carbohydrates and fats are your body's preferred sources of energy.

  • During a fasting period of 24 hours or more, glycogen - the storage form of carbohydrates - is depleted and insulin levels are lowered. This way, your body can primarily burn fat for energy and make stored body fat more available for use (3, 12, 13).

  • Many studies have found that different types of fasts, including the 48-hour fast, can lower insulin levels. In addition, they improve insulin sensitivity, which allows your body to transport blood sugar more efficiently (14).

  • A study of 10 people with type 2 diabetes found that fasting for 12-72 hours lowered fasting blood sugar levels by up to 20% after a single fast (15).

  • Finally, fasts longer than 24 hours may have additional blood sugar control benefits over and above those associated with shorter fasts (16).

  • Intermittent fasting can increase weight loss, although studies on 48-hour fasting are lacking (17, 18, 19).

  • One or two 48-hour fasts per month will reduce your caloric intake by up to 8,000 calories per month, which can promote weight loss.

  • Just be careful not to overcompensate for those calories lost during your eating periods.

  • Even so, it has been shown that fasting increases the metabolic rate by 3.6-14%, which corresponds to an additional daily consumption of 100-275 calories. This effect seems to subside if you fast for more than 72 hours (20, 21).

  • Since 48-hour fasts should only be done once or twice a month, they may be best for people who want to fast less often but still want to lose weight.