3 day fasting: What is it and how to get the most out of it?

3 day fasting is a voluntary abstinence from food for three consecutive days. Depending on your goals and health condition, you can try water fasting (no food), dry fasting (no food and water), juice fasting (water and vegetable/fruit juices), or partial fasting (abstaining from certain foods or meals). The key benefits of fasting for 3 days include:

• Metabolic switching
• Cellular autophagy
• Immune system reset

Despite the benefits, prolonged fasting is also associated with a number of possible side effects and might be prohibited for people with certain health conditions and those taking certain medications. For maximum benefits and safety, it’s always recommended to get started with fasting slowly and consult with a doctor for personalized advice.

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Fasting has been a trending dieting approach for years. It comes in many shapes and kinds, from consistent intermittent fasting to occasional full fasts that last for a day or a few. And this approach has been praised for the wealth of benefits that it can offer. In particular, fasting has been linked to weight loss, improved insulin sensitivity, better cholesterol, cellular repair, and other perks.

In order to get all the benefits and support your health, it’s important to find a fasting approach that works best for you. As was already mentioned, the options are nearly endless. So you should delve into the specs of different fasting methods and make a thoughtful choice.

In this guide, we’ll walk you through the aspects of 3 day fasting, in particular. We are going to define this method, explain its different types, and give you practical pieces of advice to help you find an approach that works for you!

What Is 3 Day Fasting?

3 day fasting is a voluntary abstinence from food for three consecutive days. The primary goal of this practice is to set your body into a state of ketosis, in which it burns stored fat for energy, and trigger the process known as autophagy, in which your cells start naturally breaking down damaged components and repair.

Types of 3 Day Fasting

Although 3 day fasting sounds pretty straightforward based on its definition – you simply refuse food for three days, it actually comes in several different variations to choose from. The most common fasting types include:

• 3 day water fast – This type of fasting implies complete abstinence from food of any kind. During it, you should not consume any calories at all and only drink plain water for three consecutive days. Some people also consume tea and coffee during this fast, though these beverages can give you a small amount of calories, which breaks the central idea of a fast.
• 3 day dry fast – This kind of fast is even more restrictive than a 3 day water fast. It implies refusing both food and water for three days, which can potentially provide added benefits, such as deep detoxification.
• 3 day juice fast – This kind of fast is more forgiving. It implies feeding on only fruit and vegetable juices for three days. While it might be much easier to withstand, it’s worth noting that you do receive some calories (though not too many) from fruit and vegetable juices, which means that you might not receive some fasting-related benefits that come with full fasting.
• 3 day partial fast – This kind of fast implies abstaining from certain foods or meals for three days. It’s usually much easier to follow compared to a restrictive full fast, though it can still give your body a health reset.

3 Day Fasting Benefits and Considerations

Before we move on and share an actual three day fasting plan and practical tips with you, there are a few more things you need to know about this practice.

Firstly, let’s look at the benefits that you can get from fasting. There are three main advantages that you can get:

• Metabolic switching. Usually, your body uses glucose (sugar) that it takes from food to fuel its functions. When you start fasting, your body doesn’t receive glucose and is forced to switch its metabolic function. It starts burning fat reserves to produce ketones for energy. This process (ketosis) usually begins 12 hours after you start fasting. It helps manage blood sugar and insulin levels, reduce inflammation, and stimulate weight loss.
• Cellular autophagy. When you go without food for 24-48 hours, your body triggers the autophagy process. Your cells start actively recycling the waste and restoring, which helps boost immunity, fight diseases, and reduce inflammation. Furthermore, there is scientific evidence that cellular autophagy plays a vital role in the regulation of animal lifespan. That is, triggering this process can help ensure longevity.
• Immune system reset. On the third day of fasting, the autophagy and regeneration processes peak. Your body actively gets rid of toxins, waste, and worn-out immune cells, and generates new cells instead. This resets your overall immune system and has a positive effect on health. Studies also indicate that 2+ days of fasting stimulate the killing of cancer cells.

As a result of these processes, people who practice prolonged fasting notice better clarity and focus, more energy, improved sleep, and overall better well-being.

Possible Side Effects of 3 Day Fasting

Despite significant benefits, fasting for 3 days can also have a number of downsides, such as:

• Headaches
• Irritability
• Fatigue
• Dizziness
• Constipation
• Bloating
• Dehydration
• Insomnia
• Disordered eating
• Nutrient deficiencies
• Metabolic issues
• Gallstones
• Hormonal imbalance

It’s also worth noting that fasting can potentially aggravate some medical conditions. You should not fast if you:

• Are taking blood-thinners.
• Have diabetes and are taking regular insulin injections.
• Need to receive a blood transfusion or IV fluids.

To prevent negative effects, it’s recommended to consult a doctor before you engage in 3 day fasting. A professional will help you understand how to fast safely and align this practice with your current health condition and any medications that you’re taking.

Three Day Fasting Plan

When it comes to building your three day fasting plan, you need to consider the type of fast you’re going to follow. If you’re doing a dry fast, you don’t really need a plan, as it implies full abstinence from food and water. However, if you’re planning a 3 day water fast, here’s a sample plan you can follow:

• Breakfast: Plain water
• Lunch: Water with magnesium chloride, sodium bicarbonate, and calcium chloride.
• Dinner: Electrolyte water with lemon.

Please note that this plan doesn’t consist of only plain water. Adding electrolytes and lemon can give you additional benefits, such as ensuring that you still receive essential nutrients while fasting. Remember that you can also diversify your plan with tea and coffee, depending on the type of fast you’re planning. However, steer clear of additives like sugar, milk, and others that make you consume more calories and break the fasting process.

3 Day Fasting Safety Tips

As you already know, prolonged fasting also has certain drawbacks. Apart from benefits, there are certain side effects that can hinder your experience. If you want to get all the possible benefits of fasting for 3 days without harming your health, here are some safety tips you want to follow:

• Take it easy. Don’t jump straight to a 3 day water fast or dry fast when you have zero experience. Instead, start gradually and prepare well to get your body used to the stress it will experience in the process.
• Cut down on sugar in advance. When your body stops receiving glucose, it can result in energy crashes, brain fog, and other side effects. To prevent severe side effects, you want to cut back on sugar early on to prepare your body.
• Consult with your doctor and have a plan for any medications that you are taking.
• Regardless of the chosen fast type, drink plenty of water to prevent dehydration.
• Reduce physical activity and give yourself enough time to rest while your body works actively, restoring its cells and systems.
• Break your fast gradually and thoughtfully.

FAQ

What’s the best 3 day fast approach for me?

There is no one-size-fits-all answer to this question. To find the right approach, you need to assess your current health condition, goals, and previous fasting experience. It’s important to remember that fasting is a rather serious practice that can trigger a stress response in your body and brain. For this reason, it's recommended to get started with fasting gradually. If you haven’t done it before, it can be wise to begin with a mild intermittent fasting method, for example, 18/6, to prepare your body before you fast for an entire day or more.

How to prepare for 3 day fasting?

First, you need to find the best 3 day fast approach that aligns with your goals and experience. Ideally, begin with shorter fasting periods to prepare and practice more forgiving 3 day fasting methods (e.g., juice fasting or partial fasting) before you try water or dry fasting. Also, prepare for your fast with a nutritious low-carb meal the day before you start. And mind the safety tips we shared in this guide to get maximum benefits without harming your health.

What’s the best 3 day fast breaking strategy?

When you finish your 3 day fasting, it’s important to break it correctly, gradually reintroducing food. When you break a fast, you may want to avoid processed foods, sugary drinks, alcohol, and eating large portions to prevent gut discomfort. It’s often recommended to choose something nutritional but easily digestible for your first meal after a fast, for example, bone broth or a smoothie can be a good choice.

Conclusion

3 day fasting can be incredibly beneficial for your body, brain, and health. By triggering deep internal processes like cellular autophagy, fasting can help your body receive a full reset and support longevity. So if you are ready for this challenge, stepping into it can be very beneficial.

On the other hand, fasting can be rather stressful for your body and lead to a range of side effects. It’s important to take it slowly and consult with your healthcare provider to find the best 3 day fast approach that suits you. Use this guide to get on the right track and fast safely!

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