How Much Weight Will I Lose Fasting For 72 Hours?
When should I start fasting?
Right timing: Your body fasts naturally while asleep, so having your last meal before sleeping is the easiest way to start fasting, and feel free to sleep in as long as you want and let the body do the work.
Fasting (especially for periods such as 20 or 30 days) can also result in other problems: Weight loss: As your body consumes your own stored fat resources while on ketosis, you might lose between 1-2 pounds (up to 1kg) per day during your first days. This will nevertheless vary on your metabolism and body composition.
This was normal because hunger is triggered by neutral signals with high concentrations of ghrelin, a hormone not released during ketosis. Be careful though, as there is a discrepancy between what your body needs and what it wants.
Muscle loss: As your body consumes your body fat to create ketones, it might also start using your muscles to cope with your lack of protein consumption. Studies have shown that while your body will mostly consume fat, muscle destruction can occur during long-term fasting.
Water is essential: not drinking water while fasting gave me headaches, dry throat, and inability to focus. Make sure you’re hydrated! Don’t cheat: eating carbs will not make the experience worth it, but you can eat exogenous ketones and fat. I rewarded myself with an iced coffee with coconut oil in the evening.
What to eat during a fast?
Break your fast with something light and easy to digest – a small cup of bone or vegetable broth or green tea and a few nuts such as cashews. An hour later have some eggs, yogurt, greens powder, or bit of avocado. 2-3 hours later, go ahead and have a regular meal (for example, animal proteins, fiber)
It’s a wise idea to get some adequate nutrition prior to starting a fast. This includes high protein foods (animal and/or plant based), vegetables, and fruits (which will help with hydration and provide fiber otherwise you may experience some constipation). Avoid high sodium foods, which may cause bloating.
As you prepare to break your fast, you may be planning a huge “refeed” meal. However, your digestive system needs some time to return to normal function. If you were to break your fast with a huge (especially animal protein-based) meal, you may be in for a world of digestive pain.
Why is water important during fasting?
Water is key to drink since fasting may make you dehydrated without any water dense foods coming in. If your goal is to lose weight then drinking water can boost your metabolism and cleanse your body. I like to add a little bit of squeeze lemon to my water since it doesn’t add to your calorie intake.
Lowering your caloric intake does play a significant role in how much weight you’re able to lose ( 5 ). Finally, your body will release fat-burning hormones such as human growth hormone ( 6 ). This helps to preserve lean muscle mass which is needed to get a toned and slim physique ( 7 ).
And today intermittent fasting means more weight and fat loss for you. Yet not everybody doing an intermittent or intermediate fasting diet is going to get the best results. A lot of your results are going to depend on a few factors that you should know about to lose the most amount of weight.
Ketones such as those in Keto Elevate mimic the keto diet in your body and accelerate the fat-burning process ( 15 ). I put it in my morning cup of coffee and it’s also been found to suppress your appetite ( 16 ). Water is key to drink since fasting may make you dehydrated without any water dense foods coming in.
The big benefit of picking intermittent fasting for your nutrition plan is it’s so sustainable. With other diets you’re either constantly counting calories, can only eat certain foods, or always cutting macronutrients. For example, the keto diet is quite effective for weight loss but the fact that you have to cut out your carbs forever isn’t a sustainable diet for the majority of people ( 13 ). I mean imagine never being able to eat pizza, pasta, cookies, cereal, beer, wine, etc. ever again.