3 Day (72 Hours) Fast

This is the longest intermittent fasting protocol that you should do. The more weight you have to lose, the more you will benefit and the less side effects it will cause, so this fast is recommended for people who have a significant amount of body fat to lose - 50 lbs. or more.

This fasting protocol is also recommended for people who have stopped extended fasting protocols, but still have a significant amount of weight to lose and feel comfortable fasting longer than 24 hours.

OVERVIEW:

• Intermittent fasting is a way to restrict eating times. You only eat within your eating window and do a water only fast for the remainder of the time.
• Intermittent fasting regimens are safe to follow for the whole month, or for life, as long as they are of short duration and not causing negative side effects (i.e., binging, weight regain, reduced hunger, tiredness).
• An intermittent fasting regimen can help with blood glucose regulation, lowering of insulin levels and obtaining a better balance between anabolic and catabolic states. They can also help with weight loss.
• Though fasting, on its own, will not restore insulin function it is still a great tool, alongside a proper dietary and exercise regimen, to begin normalizing hormone levels.

RULES:

• Choose a maximum of 3 consecutive days (72 hours) for a water only fast, once a week.
• Do not do this fast more than once a week. You must wait 4 days before starting another 3 day fast, so that it remains a once a week protocol.

Continue your carbohydrate restricted dietary protocol during eating days.

KEEP IN MIND:

• Make sure your fasting times are water only. This means no consumption of anything else with taste and/or calories. Eating while fasting is snacking and that quickly becomes caloric restriction, not true fasting. Fasting and caloric restriction have different hormonal consequences.
• Eat to satiety, during your eating days, so that you do not get hungry during your fast. Satiety means you do not leave the table hungry. Hunger during fasting times usually means you are nutrient depleted. Eat nutrient dense, carbohydrate restricted meals, during eating days, and be sure to consume adequate protein.
• This fasting protocol should not be followed by pregnant women, people with thyroid disease/abnormalities or who have too little body fat.
• If you find yourself unable to eat normally, after fasting, and you begin "binging" instead, stop and follow a shorter fasting schedule. Look under the label 'Recommended Fasts', on the right side column, for an alternative fasting regimen.
• As with all fasting regimens, keep electrolytes in mind and supplement accordingly. At least 5 grams of table salt, every day. A recommended electrolyte guide can be found here.
• If you are a type II diabetic, on medications, do not start this protocol without first discussing it with your healthcare professional, as combining fasting, alongside glucose lowering medications, can cause dangerously low blood glucose.