Prolonged fasting is the new hype many people are talking about, and there are some incredible benefits to be had. 

But is it right for you? And if so, how often should you do a prolonged fast? 

In this post, we’ll take a look at what prolonged fasting is. We will discuss all the details, the how-to’s, and the benefits of prolonged fasting so that you can make an informed decision. 

So continue reading!

How Often Should You Do Prolonged Fasting?

Despite all its excellent health benefits, prolonged fasting is a practice that should not be done too often. 

It also depends on your fasting experience in general. 

How Often Can a Beginner Practice Prolonged Fasting?

If you are a beginner, you should not do prolonged fasting more than once every few months. Prolonged fasting has excellent benefits, but it also puts your body under stress. 

Beginners with no fasting experience should start with shorter fasts, such as the 16:8 or OMAD, and gradually work their way to a longer fast, such as the Monk Fast (36 hours). 

After that, they can begin prolonged fasting, which is a fast that lasts longer than 48 hours. 

How Often Can an Experienced Faster Practice Prolonged Fasting?

Those who are experienced in fasting can handle longer fasts much better. However, it is still recommended not to practice extended fasts too often. 

For an experienced faster, once or twice per month is enough to practice prolonged fasting and get all the great benefits that come from it. 

Be sure to give your body enough breaks in between. The longer the fasts you practice, the more time you need to have in between your fasts to help your body heal and de-stress.

What Exactly is Prolonged Fasting? 

Fasting is the practice of abstaining from food for a certain period of time for its health benefits. 

There are many types and lengths of fasting practices. 

Prolonged fasting is defined as a fast that lasts more than 24 hours. A 36 (Monk Fast), 48, or 72-hour fast is considered prolonged fasting. 

More experienced fasters practice longers fasts such as a 5-day fast every few months or once a year. 

The longest fast recorded in history was done in 1971 by Angus Barbieri, a 27-year-old man who survived on water and supplements for 382 days. 

Top 13 Benefits of Prolonged Fasting: 

Prolonged fasting exposes the body to systematic stress and trains the body to become stronger and more resilient. 

These benefits include:

• Weight loss 
• Reduced Cravings & Hunger
• Autophagy (cell regeneration)
• Lower Blood Pressure
• Lower Blood Sugar
• Improved Insulin Sensitivity
• Better Skin
• Increased Energy
• Re-growth of Brain Cells
• Anti-aging
• Enhanced Stem Cell Production
• Increased Antioxidants
• Lowers risk for Cancer

How to Prepare Your Body For a Prolonged Fast?

It is essential to know you should not start a long fast if you have no experience with fasting. 

Start With a Shorter Fast.

Working your way up the fasting ladder is the best way to prepare. 

For example, practice shorter intermittent fastings for a few months and gradually work your way up to a longer fast.    

Starting with the 16:8 or the time-restricted intermittent fasting is ideal. You fast for 16 hours and eat your meals in an 8-hour eating window in this method.

After practicing the 16:8 for a few months, you can increase your fasting time to 18 or 20 hours. 

Get Into Ketosis!

Doing shorter fasts at first will allow your body to get used to periods of no food; gradually, the body goes into ketosis. 

Ketosis is a state in which the body begins using fat instead of carbohydrates and sugar as the primary fuel source. 

Follow a Low-Carbohydrate Diet for 3-5 days Before Starting Your Fast.  

Eating a low-carb diet before your fast can help your body get into ketosis faster. 

Suppose you are not already practicing a low carbohydrate diet such as keto or the Mediterranean diet. In that case, you should try doing so the week before starting your fast. 

Switching to a ketogenic or Mediterranian diet 3-5 days before starting a prolonged fast helps your body get into ketosis.  

In ketosis, the body begins to synthesize ketones. Ketones are the superior form of fuel for the body and brain. 

Once your body uses fat for energy, fasting will become much more manageable because you will feel less hungry.

Hydrate, Hydrate, Hydrate.

Drink plenty of water and make sure you’re getting enough salt and electrolytes before starting your fast.

Start Your Fast When You Are Not Stressed.

Make sure to start your prolonged fast when relaxed and not stressed. The less stressed you are, the more likely you will successfully complete your fast. 

What Can You Have During A Prolonged Fast?

During a typical long fast, you can drink:

• Water 
• Lemon water
• Black Coffee
• Tea; Green Tea, Black tea, herbal tea, etc.
• Apple Cider Vinegar (dilute with water)

It would be best if you took electrolytes/salts while fasting. 

How to Break Your Prolonged Fast?

• Prepare a pre-meal: a small portion of lean protein or boiled vegetables are better. Eat the pre-meal 30-60 minutes before the main course. 
• DO NOT break your fast with carbohydrates, sugar, dairy, or raw vegetables. 
• Take your time! Eat slowly. Eating slowly while you break your fast will help your body digest food and reduces the chance of stomach discomfort and pain.    

When it comes to losing weight and improving overall health, fasting is one of the best natural tools available. 

There are many different ways to fast, so there’s sure to be a suitable method. Make sure to do your research before starting a fasting regimen.

Disclaimer: Make sure to check with your doctor before starting an extended fast. Pregnant women, breastfeeding women, kids, and malnourished individuals should not practice fasting. 

Bottom Line:

If you’re looking to give prolonged fasting a try, do your research and start slow. And if you hit any snags along the way or have questions about how to make this work for you, we’re here to help. Fasting can be an incredibly powerful tool for weight loss and other health benefits – it just takes a little effort to get started. Have you given prolonged fasting a try? What has been your experience?

References:

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