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.
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