Performing a 48 hour fast can be a scary thought, but with the right tips and plan, you can successfully make it through your fast. With this article, you will learn how you can make it to 48 hours without breaking your fast, and learn about the benefits of fasting.
Over the past 4-5 years, one of my constant experiments has been with my diet and eating habits. I’ve tried fasting, but never had done long fasts before.
Back in college, I was lifting 5+ times a week and doing other exercises to get in great shape. At the same time, I was trying to hit certain nutrient and calorie levels to sustain my growth, and started down the rabbit hole of “exercise science” (the same thing as bro-science?).
At some point along this path, I came across intermittent fasting and was intrigued. Not eating for more than 12 hours?? Would I die? I can’t skip breakfast! Who are these mad people who don’t eat!
Getting outside of my comfort zone has shown to bring growth, and I decided I would skip breakfast the next day. A few months later, I did a 24 hour fast and after a while, fell into a eating pattern where I don’t eat breakfast anymore.
Fast forward to last month, and I challenged myself with a 48 hour fast.
I successfully completed this 48 hour fast, and in this post, I’ll be sharing with you my experience, as well as talk in general about intermittent fasting and my eating habits over the last few years.
First, a disclaimer: I’m not a doctor. Everyone’s body responds to things differently and just because I’ve had a good experience doesn’t mean you will. Please consult a real doctor if you have concerns or interest about this subject.
What is Intermittent Fasting and What is Fasting?
Let’s start with what is intermittent fasting?
Intermittent fasting is all about restricting the amount of time you spend in an eating state, and increasing the amount of time you spend in a fasted state.
All of us fast while we sleep, but if we extend that fast out a few more hours, that’s where some magic starts to happen.
By fasting, you are able to cleanse your body and cells. This cleansing process is what makes fasting so great.
“But I could never skip breakfast!!! I wake up sooo hungry!”
As I mentioned in the introduction, I don’t eat breakfast anymore and now will have my first food around 11 AM.
Intermittent fasting is actually not that hard to do. While it’s a challenge at the beginning due to the mental barrier of not eating, you get used to it and there are benefits to this as well.
One other thing is while fasting, you are allowed to drink water, tea and coffee – these are 0 calorie drinks which are very helpful in keeping you “full” and your mind off of food.
Why is fasting good for you and what are the benefits of fasting?
Here’s a slightly snarky, but legit question for you to ponder: what kind of eating habits did our hunter-gather ancestors have? Were they able to go down to the local grocery store and pick up whatever they wanted?
Humans have been fasting for many years – for a variety of reasons – and don’t need 3 meals a day. I don’t know if it’s some marketing ploy or what, but our bodies naturally can handle large periods of non-eating without loss of strength or energy.
What happens to our bodies in a 48 hour fast?
When our bodies go into a fasted state, a number of things happen. Our bodies are very good at cleaning themselves out, but when you keep putting crap in, then the there’s no time for our bodies to get the crap out!
By restricting the time we are eating, our bodies are able to focus in on cleaning out our cells which will lead to detoxification.
If you aren’t eating for 16 hours, then for that 16 hours, you body is going to work making sure you are cleansed. Ratchet that time up to 24, 48 or more, and you (theoretically) should be removed of many of the toxins you’ve accumulated.
A number of other great things happen as well though are outside the topic of this post (Read more about these health benefits here).
Why I Decided to Fast and My Eating Habits Over The Years
As I mentioned in the introduction, I’ve been challenging my own eating habits the last few years.
In the spring of 2015, I started experimenting with intermittent fasting.
Growing up as a child, my parents always told me I needed to eat breakfast. I was influenced as well by the marketing of always having to eat cereal or other carb-loaded and sugary things in the morning, or else I would DIE of hunger and not grow up to a strong adult.
Throughout college, I had the full meal plan and continued to always eat breakfast until 2015. I challenged myself at some point that I would skip breakfast and not eat until lunch.
It was certainly tough that first morning. 9 AM rolled around and all I could think about was food. I was drinking green tea and a lot of water, but I was still “hungry”. Later in the morning, I had a meeting and focused in on some work. All of a sudden, it was noon and time for lunch. I made it! I was still alive!
At this point, I thought this was pretty cool and started to do it every morning.
After a short while, I wanted to keep testing. What about a 24 hour fast? Could I do it?
I ended up doing a few 20+ hour fasts and realized that hunger is largely psychological. It’s 11:32 AM as I write this now and I haven’t ate yet today. I’ve had 4 big glasses of water, but am not hungry.
I don’t eat breakfast anymore, but my health and diet habits have become a little bit less of a focus recently.
This brings us to August and my 48 hour fast. I needed a change and wanted to push myself to the next level.
The Big Challenge: a 48 Hour Fast
I was feeling a little bit chubby and tired in the middle of August. Even with my usual 14-16 hours of fasting, I wasn’t getting the exercise required to stay in shape.
To shock my system, so to say, I decided I would do a 48 hour fast.
“48 hours without eating?? What are you thinking?”
Part of life is about pushing your boundaries and getting outside your comfort zone.
At 5:22 PM on a Sunday night in August, I finished up my dinner and started my 48 hour fast.
After waking up the first day, I was fine and had my usual energy levels. Around 11 AM, I started getting hungry and this wasn’t helped by a few people around me at work heating up their lunches and eating at their desks.
I went on a walk around noon and that afternoon, and during this time, was drinking lots of water and had 2 cups of coffee. I was feeling good and not too hungry.
That night, while my girlfriend ate dinner, I avoided the kitchen and got down to work. Lots to do and no distractions for me!
Around 9:30, I decided it was time for bed. I hadn’t ate all day but was still feeling energized. When I laid down in bed, thoughts ran through my mind… “what would I feel like when I woke up? what if I woke up and was starving? should I be nervous here?”
I fell asleep and had a great night of sleep…
36 Hours in with a TON of energy
The next morning, I woke up at 5:05 AM. I sat up in a little bit of a stupor and thought to myself, “Whoa, I feel amazing.”
I had so much energy, I decided I would record that week’s podcast episode. It was 5:30 AM, and I was so excited talking about my fast during the fast. I talk about it the first 15 minutes of the podcast episode.
My energy levels were unbelievable and I didn’t even need coffee.
That being said, I wasn’t doing a strict water fast, and did opt for coffee throughout the 48 hour fasting period.
When I was recording the episode, I was drinking water and a cup of coffee, and after finishing my recording, I got ready for work and headed off on the bus.
Things were looking good. 8 hours to go.
Hitting a Wall but Pushing Through
Again, around 11 AM, I started getting really hungry and I started suffering a little. Getting up at 5 the last two days wasn’t helping, nor was the stupid work I had to do.
That second afternoon, I was feeling down, a little weak and a little bit tired.
I finished my 48 hour fast with an apple, banana and some tacos at 5:30 on Tuesday – 48 hours after I started.
Reflecting on the 2 day fast, I was worn down but hanging in there.
After eating at 5:30 PM, I felt a little better but was still feeling tired and a little down (probably since I woke up at 5 AM both Monday and Tuesday though let’s be honest).
Going to bed the first night with an empty stomach was interesting, but I’d been drinking a ton of water all day – so really, it wasn’t an empty stomach. I woke up the next morning with a TON of energy.
I was very hungry both days around 11 AM. This was 6 hours into my day on both days. In both cases, I drank more water and went on a walk through the Downtown skyways. By 12:30 PM, I was able to focus in again. With this combination of focus and energy, I was able to get a ton of work done and was loving it.
Overall, I’d say it was a good choice to do this 48 hour fast. It was an amazing experience and was very happy about this endeavor.
6 Steps and Tips for Completing Your First 48 Hour Fast
If you’ve decided to give a 48 hour fast a chance, here are some tips for getting the 48 hour fast done:
- Start with a 16 hour fast a week or two before the 24 hour fast
- Eat a big meal around 4-5 PM before starting your 24 hour fast
- Use sleep to your advantage
- Drink plenty of liquids to keep you full over the two day span
- Stay busy during your one day fast
- Stay positive, listen to your body, and be strong
- Make your first meal back simple and healthy
Whether you are going for a 12 hour fast, a 24 hour fast, a 36 hour fast, a 40 hour fast, or a 48 hour fast, these tips for getting through your fast will be beneficial for your fasting goal.
Let’s dive into each of these tips for completing your first 48 hour fast in more detail.
1. Start with a 24 Hour Fast to Prepare for Your 48 Hour Fast
First, if you’ve never done a longer fast before, you should start with a shorter 24 hour fast. This way, by doing a shorter fast, you can get an understanding of how your body might respond to fasting.
There are a number of interesting feelings I experienced when I fasted for the first time, and the first time I did it, it definitely was stressful and nerve wracking.
But after doing it a few times, I now know how to cope with those thoughts and feelings.
If you can successfully complete a 24 hour fast, but you still aren’t comfortable with trying for a 48 hour fast, maybe it makes sense to try doing a 36 hour or 40 hour fast.
2. Eat a Bigger Meal at 4-5 PM Before Starting
Once you are confident you can do a 48 hour fast, then I’d recommend eating dinner a little bit earlier and if you are nervous about the fast, make it a big meal!
I suggest an earlier dinner because the second afternoon can be very difficult, and having a 5 PM cut off versus a 7 PM cutoff can make a world of difference mentally.
Imagine you finish work around 5 PM. Eating a big meal as soon as you get home not only follows your body’s natural rhythm but also ensures you’re well-fed and mentally ready for the fasting period ahead. On the other hand, delaying dinner until later in the evening, like 7 or 8 PM, might increase your anticipation and make it harder to start the fast.
So, to sum up, eating a bigger meal around 4-5 PM helps prepare your body and mind for a successful 48-hour fast.
By addressing both physical and mental aspects, this approach makes it more likely that you’ll complete the fast comfortably.
3. Use Sleep to Your Advantage
Something which is overlooked when fasting is it’s a lot easier to kill time if you are sleeping.
While I had a ton of energy that second morning, it may have been better for me to sleep a little more to help pass the time.
4. Drink Plenty of Liquids When Fasting
Next, make sure you are drinking a lot of water during your fast.
First, this will help with flushing your system, but also, by drinking a lot of water and other liquids, you can feel more full.
Drinking water is very important for general health, but even more important when you aren’t eating and trying to stay sane.
Other liquids you can have are black coffee and unsweetened tea.
Coffee contains proteins which suppress your appetite, and this can help with hunger pains. One thing to note though is coffee leads to elevated cortisol levels, which makes it harder to burn fat.
Green tea is another drink that you can utilize when fasting. Green tea has some caffeine, helps suppress your appetite, and in addition, drinking green tea does elevate cortisol levels.
In general, whatever you decide to drink, just make sure it doesn’t have any calories, and also that you are staying hydrated throughout the day.
5. Stay Busy During Your One Day Fast
Have you ever heard the expression, “time flies when you are having fun?”
Time does fly when you are busy and occupied with work or play. If you decide to do a 24 hour fast, it will be a lot easier if you can stay busy and occupied throughout your day.
One of my worst fasts ever came when I had nothing going on during the afternoon at work.
From hours 18 to 23, I sat at my desk and, more or less, just thought about how hungry I was and calculated how much time I had left until it was time to eat.
On the other hand, you can go a long time with not thinking about food if you are busy and actively engaging your mind and body.
Also, a lot of times I’ll eat just because I’m bored or anxious. By staying busy, you won’t get bored and feel tempted to eat.
Staying busy will help you get through your fast much easier.
6. Listen to Your Body When Doing Your 48 Hour Fast
Finally, there will be moments when you want to eat and don’t want to push through.
Staying positive, drinking water, and resting could be best here – but also, if you become shaky or actually NEED food, then it is totally okay to end your fast.
If you are someone who is sensitive to not eating and have troubles with blood sugar levels, fasting might not be for you.
For people who check with their doctors and know the potential dangers of fasting, listening to your body will be very important for completing your fast successfully.
If you get a headache (which is very common and a sign your body is flushing out toxins), drinking more water will be critical for your success.
Being self-aware is incredibly important for success in this world, and being healthy rather than fainting or becoming sick because you tried to push through is a better scenario.
7. What to Eat After Breaking Your 48 Hour Fast
After completing a 48-hour fast, it’s essential to reintroduce food gradually to avoid overwhelming your digestive system and ensure a smooth transition back to regular eating.
Here’s a step-by-step approach to what you should eat after breaking your fast:
- Start Light: Begin by breaking your fast with easily digestible foods such as fruits or vegetables. These options are gentle on the stomach and provide essential vitamins, minerals, and hydration to replenish your body after the fasting period. Opt for fresh fruits like apples, berries, or watermelon, or choose raw or lightly steamed vegetables such as cucumbers, carrots, or bell peppers.
- Proceed with Caution: While you may be tempted to dive into a hearty meal immediately after fasting, it’s crucial to exercise restraint and pace yourself. Rushing into a large meal can overwhelm your digestive system, leading to discomfort, bloating, or even nausea. Instead, take your time to savor each bite and pay attention to your body’s hunger cues and satiety signals.
- Listen to Your Body: Pay close attention to how your body responds to food after the fast. If you experience any discomfort or digestive issues, consider scaling back on portion sizes or opting for lighter fare until your body adjusts. Remember, your digestive system may need some time to readjust to regular eating patterns after a prolonged period of fasting.
- Choose Nutrient-Dense Foods: Once you’ve eased back into eating, focus on consuming nutrient-dense foods that provide sustained energy and nourishment. Incorporate a balance of lean proteins, healthy fats, complex carbohydrates, and fiber-rich foods into your meals to support overall health and well-being. Examples include grilled chicken or fish, avocado, quinoa, leafy greens, and legumes.
- Stay Hydrated: In addition to food, prioritize hydration by drinking plenty of water throughout the day. Proper hydration is essential for supporting digestion, maintaining energy levels, and promoting overall health. Consider incorporating hydrating beverages like herbal tea, coconut water, or infused water with fresh fruits or herbs to replenish electrolytes and enhance hydration.
By following these guidelines and tuning into your body’s needs, you can effectively transition from a 48-hour fast back to regular eating without any adverse effects.
Remember to be mindful, patient, and gentle with yourself during this process, allowing your body the time it needs to adjust and thrive.
Takeaways from This 48 Hour Fast
I hope you’ve enjoyed this article about the story of my 48 hour fast!
I have a few takeaways for you about fasting in general and my experience of this 48 hour fast.
First, eating in general is largely psychological. When you wake up, you aren’t hungry – you are thirsty. Drink some water and see if you are still “hungry” and “can’t go without breakfast”. I used to not drink water or coffee in the morning until after my meal, and now I drink it when I wake up and feel great!
Second, again, think back to our ancestors (hunter gatherers). They didn’t have a grocery store and they certainly didn’t have the luxury of eating 3 meals a day. Why is this narrative pushed? Is it a marketing ploy to sell bacon and cereal (I do love breakfast foods though…)
Human biology is undeniable…
I’m definitely going to be doing another 48 hour fast in the near future, and plan on pushing the limits to a 3 or 5 day fast as well! The experience I had at the 36 hour mark was unbelievable, and literally felt like I had tapped and unlocked my full potential. It was sooo powerful.
I’m glad I’ve started fasting, and if it makes sense for you, I’d say give it a try! Even skipping breakfast once in a while could lead to some great health benefits.
Readers: have you ever tried fasting? What are your takeaways from reading about this? Do you think you’ll try something like this?
