Fasting has become quite the buzzword in health circles lately. While most people dabble with intermittent fasting for 12-24 hours, I decided to dive straight into the deep end with a full 72-hour water fast.
I’ve always been curious about health trends (but sceptical of self-proclaimed “experts”). And I wanted to experience the purported benefits firsthand rather than just take social media influencers at their word.
What is a Water Fast?
A water fast is exactly what it sounds like – consuming nothing but water for a set period of time. It’s unlike other fasting protocols that allow tea, coffee, or small amounts of calories. A true water fast means zero calories, zero flavours, just plain water (although you could add salt for electrolytes).
The purpose is to give your digestive system a complete break. It allows your body to enter ketosis, where it burns stored fat for energy instead of glucose from food. Water fasts typically range from 24-72 hours, though some experienced fasters extend this practice for longer periods under medical supervision.
Before You Begin: Important Considerations
If you’re considering a water fast, there are some crucial factors to think about first. I’m on chronic medication that I need to take nightly, which meant taking pills on an empty stomach. This is something you should carefully consider if you’re in a similar situation.
Important warning
If you have any history of eating disorders or disordered eating patterns, you should avoid fasting at all costs. Fasting can trigger or worsen eating disorders and is not recommended for anyone with these conditions. Your mental and physical health always comes first.
Plan For Your Water Fast
Schedule your fast during a less demanding period in your calendar. I worked half days during mine, which helped tremendously as my energy levels definitely fluctuated. While light exercise like walking is fine (I managed 2.6km daily), avoid anything strenuous as your body will be conserving energy.
Most importantly, fasts up to 72 hours are generally considered safe for healthy individuals, but consult your doctor if you have any medical conditions or concerns. Having done 24-hour fasts previously gave me confidence to attempt this longer duration, but everyone’s body responds differently.
It’s absolutely essential to prepare your body properly. I followed a low-carb diet before starting, which helped me ease into the fast without experiencing the dreaded “keto flu” – those unpleasant symptoms that occur when your body first switches from burning glucose to burning fat. Cutting out sugar and carbs beforehand is crucial for a smoother transition into fasting.
Remember, this is a water fast – you’re allowed water, and plenty of it!
The Claimed Benefits: Separating Fact from Hype
After researching various sources, I found several commonly cited benefits of extended fasting. It’s worth noting that many of these sources couldn’t be verified in terms of author credentials. Despite many blog posts claiming to be written by experts, I found only one truly academic writing on the subject – a study examining brain changes during fasting. This lack of credible research highlights how much of fasting “science” remains in the realm of anecdotal evidence rather than proven fact.
Nevertheless, here’s what various sources claim about fasting benefits and what they might mean for you personally:
- Weight loss and metabolic benefits: Beyond just seeing a lower number on the scale, this could mean clothes fitting better, reduced bloating, and potentially improved energy once your body adapts to using fat for fuel. For some, this might translate to feeling lighter on your feet and more comfortable in your body.
- Improved insulin sensitivity: In practical terms, this could mean more stable energy levels throughout the day without the crashes that come after high-carb meals. Some people report fewer cravings and a reduced appetite even after the fast ends.
- Mental clarity: While not everyone experiences this (I personally didn’t), some fasters report a sense of heightened focus, improved concentration, and a feeling of mental sharpness. This might manifest as increased productivity, better decision-making, or a quieter mental space.
- Reduced inflammation: This potential benefit might translate to less joint pain, reduced skin issues, or decreased digestive discomfort for those suffering from inflammatory conditions.
- Improved heart health: Some research suggests fasting may help reduce blood pressure, triglycerides, and cholesterol levels, potentially decreasing your risk of heart disease.
- Increased growth hormone production: This could theoretically support metabolism, muscle maintenance, and overall health during periods without food.
- Cellular renewal: The research suggests fasting triggers autophagy (cellular cleanup processes). While you won’t “feel” this happening, some report improvements in skin appearance, better recovery from exercise, and a general sense of rejuvenation following extended fasts.
- Potential longevity effects: While primarily shown in animal studies, some research suggests fasting may promote longer lifespan through various metabolic mechanisms.
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My Day-by-Day Experience with a 72-Hour Water Fast
Day 1: Easier Than Expected
The first day was surprisingly manageable. I experienced occasional hunger pangs but easily overcame them with motivation and plenty of water. To help prevent the headaches many fasters experience, I supplemented with salt water to maintain electrolytes.
I found a free app called “fasting tracker” that became my digital companion – much better than other apps demanding monthly subscriptions. For just R64, you can remove ads, but the free version worked perfectly for me. Watching the countdown timer became strangely motivating as the hours ticked by.
Having followed a low-carb diet before starting likely helped me avoid the “keto flu” that many experience when their bodies first switch from glucose to fat metabolism. I used a blood ketone meter to track my progress – these are the most accurate way to measure ketosis, though affordable urine test strips are a cheaper alternative if you’re on a budget. My reading at 4pm showed 0.4 mmol – just entering light nutritional ketosis.
Making dinner for my partner that evening was an interesting test – I prepared the meal without feeling overly tempted to eat. The aromas were there, but my resolve remained strong. I reached the 24-hour mark feeling surprisingly energetic and confident about the days ahead. One unexpected benefit: I enjoyed possibly the best afternoon and evening sleep I’ve had in ages – deep and refreshing.
Day 2: Finding My Rhythm
I woke up feeling great with significantly reduced hunger – a pleasant surprise. After a productive half-day at work, I returned home for an afternoon nap and managed to accomplish some cleaning around the house. The hunger signals had diminished considerably compared to day one.
Despite drinking salt water, I developed a headache in the afternoon that persisted for several hours. After my nap, it began to fade, eventually disappearing as I busied myself with household chores. This reinforced something I’d read about fasting – staying occupied helps tremendously.
I did another blood ketone reading at 6pm and found my levels were at 2.1 mmol, putting me firmly in the optimal ketosis zone – my body was now primarily burning stored fat for energy. Preparing my partner’s dinner was easier than the previous night, as my hunger had noticeably decreased.
By 8pm, I’d reached the 48-hour mark and felt confident I could easily complete the final day. That night, however, my sleep quality deteriorated – I woke up once or twice during the night, which I hadn’t expected after the excellent sleep from my first night of fasting.
Day 3: Mental Challenges
The third day brought more fatigue and lethargy than the previous days. Whether from poor sleep or my body entering deeper conservation mode, I definitely felt slower and less energetic. After working a half day, I made what I now recognise as a rookie mistake – grocery shopping while fasting.
Though I wasn’t physically hungry when I entered the store, buying food for the upcoming weekend triggered something in my brain. Upon returning home, my mind kept fixating on eating, even though my body wasn’t sending hunger signals. The psychological battle became intense. A rational part of me knew I wasn’t hungry and wanted to complete the full fast. Another part kept urging me to eat simply because food was available.
This mental tug-of-war became so overwhelming that I took a nap just to escape the thoughts. What I’d planned as a short rest turned into a two-hour deep sleep. Thankfully, when I woke up, the food obsession had subsided. I was able to go for an evening walk with my partner and even prepare their dinner without issue.
My final blood ketone reading at 8pm showed an impressive 5.8 mmol – deep in the optimal fasting range. I’d officially reached the 72-hour mark but decided to continue until morning rather than break the fast at night. Sleep proved difficult that evening, likely due to my long afternoon nap and perhaps some excitement about eating the next day.
Breaking the Fast: Sweet Simplicity
Rather than following influencer recommendations for bone broth (which seemed unnecessarily complicated), I broke my fast with fresh fruit. Dragon fruit, watermelon, and melon that I’d wisely purchased the day before. The flavours were extraordinarily vivid – a sensory explosion after three days of water only. I savoured each bite, fully appreciating tastes that I normally might take for granted.
An hour later, I prepared a protein smoothie with MCT oil powder and frozen berries to introduce protein and healthy fats. This gave my body more substantial nutrition without shocking my digestive system. By lunchtime, I felt ready for a more substantial meal of eggs and sausages.
Was a 72-Hour Water Fast It Worth It? My Verdict
Yes and no. It was a valuable learning experience about my body’s capabilities. It reinforced that we don’t need to eat as frequently as society suggests. I discovered that eliminating refined carbs and sugar dramatically reduced my cravings.
However, I didn’t experience the laser-sharp mental focus often touted by fasting advocates. Without pre and post medical tests, it’s impossible to know if I received the other claimed benefits regarding hormones, brain function, or heart health.
Going forward, I’ll incorporate regular fasting into my routine but will likely stick to 48 hours rather than 72. I’d also use proper electrolyte supplements next time rather than just salt water to better manage headaches. Weekdays worked better than weekends for me, as social events involving food would make weekend fasting challenging.
A word of warning
While this was a description of my experience, none of this should be taken as any form of advice or recommendation.
Do your own research and consult with your doctor or other medical professional prior to starting or changing any diet in a major way.
Have you tried fasting, or any other type of diet? I’d love to hear about your experience, including what worked and what didn’t, in the comments below!
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