72 Hour Fasting

Three full days with water only. This is an advanced fast, so try shorter fasts first.

Prepare well, drink plenty, and break the fast gently.

• Day 1
  Hunger waves. Feels hardest. Hunger comes and goes. Drink water.
• Day 2
  Fat burning. Your body runs on fat. Energy often feels steadier.
• Day 3
  Repair mode. Cells clean up and repair. Take it easy and rest.

• Ask a doctor first. Especially if you take medicine.
• Do shorter fasts first. Get comfortable with 16:8 or 24 hours.
• Pick a calm week. No heavy workouts, travel or stress.
• Get electrolytes ready. Salt, magnesium and potassium help a lot.

• Drink plenty. 2–3 liters of water a day, with a pinch of salt.
• Zero calories only. Water, black coffee or plain tea.
• Move gently. Short walks and stretching. Skip hard workouts.
• Rest more. Feeling tired on day 2 is normal.
• Know when to stop. Dizzy, faint or heart racing? Break the fast.

• Start light. Soup, broth or a boiled egg.
• Wait a bit. Give it 30–60 minutes before a full meal.
• Keep it simple. Skip sugar, fried and heavy food at first.
• Eat small meals. 2–3 small meals instead of one big feast.

• Deep cell cleanup and repair
• Better blood sugar control
• Fewer sugar cravings afterwards
• Clearer mind for many people

• Headaches, cramps or dizziness
• Low blood pressure or fainting
• Poor sleep and mood swings

• Beginners to fasting
• Pregnant or breastfeeding women
• Children, teens or anyone underweight
• People with eating disorders
• People with diabetes, heart, kidney or liver problems

• Morning: Drink water first thing. Black coffee or plain tea is fine. Take electrolytes early to stay ahead of headaches.
• Mid-fast: Stay busy with light tasks and short walks. Hunger waves usually pass within 20–30 minutes.
• Evening: Wind down early. A warm shower or light stretching can improve sleep and reduce evening cravings.