36 Hour Fasting

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36 hour fasting
The best tips for 36 Hour Fast

The various types of intermittent fasting range from beginner-friendly to more advanced fasting. Because of the extremely long fasting window, the 36-hour fast is aimed at more advanced fasters.

Health benefits include increased longevity, a lower risk of cancer, and an increase in immunity. We'll go over everything you need to know about the 36-hour fast in this article.

What exactly is a 36-hour fast?

The 36-hour fast, also known as the Monk Fast, is a type of intermittent fasting that involves fasting for 36 hours. This fasting plan should only be attempted by experienced fasters!

It, like all intermittent fasting methods, aids in weight loss by reducing calorie intake and inducing a metabolic state in the body known as ketosis, which promotes fat loss.

In addition to its ability to help reduce body weight, the Monk fast has many other advantages. A Monk fast diet can be tailored to many different lifestyles, but a common schedule is to begin the fast on Monday evening by eating your evening meal and then fast until Wednesday morning.

Certain calorie-free beverages, such as water, unsweetened tea, and unsweetened coffee, can be consumed during the 36-hour fast, but no other food is permitted. It can be done once a week to help with weight loss, fat burning, and overall health.

4 Steps to a Successful 36-Hour Fast

When it comes to an intermittent fasting regimen, it is critical that you do so safely in order to maintain your health while significantly reducing your calorie intake.

The following are some safe ways to practice the Monk fast. To begin with, your body may find prolonged fasting too difficult. Build up to the Monk fast by practicing other intermittent fasting methods first to acclimate your body to this periodic fasting.

There are numerous intermittent fasting methods to try that can help your body adjust to long periods of fasting. The 12:12 method, the 14:10 method, the 16:8 method, the Warrior Diet, Alternate-Day fasting, OMAD (One Meal A Day), and the 24-hour fast are examples of these.

Begin with a less difficult fast and gradually increase it each week to reduce side effects such as headaches and hunger pangs.

Begin with a less difficult fast and gradually increase it each week to reduce side effects such as headaches and hunger pangs.

Get a fasting app that can track both extended fasts and consumed drinks.

Tracking your zero-calorie beverage intake as well as calories consumed throughout the rest of the week will help you stay on track with your fasting when you start your Monk Fast.

A fasting app can help you drink enough water during your fast and eat enough calories on your eating days.

The DoFasting app can help you track your fasting and provide you with a plethora of recipes to try once you've finished your fast.

Continue to drink water, tea, and coffee to stay full and hydrated.

It is critical to stay hydrated during your fasting days. This means drinking plenty of water and calorie-free beverages throughout the day to stay hydrated.

Water, in addition to providing hydration, can help to curb hunger cravings throughout the fast. Caffeine, found in unsweetened coffee and tea, helps to boost focus and concentration, which may be lacking when eating fewer calories.

Plan the meal to break the 36-hour fast ahead of time.

The meal that breaks your fast must be carefully planned ahead of time. This is due to two factors. The first is to avoid binge eating after going so long without food and shocking your body.

The second reason is that your digestive system hasn't had to digest in a long time, so a meal of gentle foods is needed to ease the system back into digesting solid food.

Plan this meal before you start your fast.

5 Health Advantages of the 36-Hour Fast

Following a Monk Fast once a week has numerous health benefits. The benefits of a 36-hour fast are summarized below.

Weight loss has increased.

The primary advantage of all intermittent fasting methods is weight loss. Intermittent fasting aids weight loss in a variety of ways.

The first method of promoting weight loss is through the calorie restriction imposed on the body by time-restricted consumption. You eat at a natural calorie restriction for at least part of the week due to the hours spent fasting.

The main goal of any weight loss diet is to reduce calorie consumption because a calorie deficit allows your body to burn more calories than it takes in.

The second way the Monk fast promotes weight loss is through the increase in metabolism that is common with any type of short-term fasting.

A boost in metabolism aids the body in burning excess fat and building lean muscle mass.

Finally, most people's bodies will enter a metabolic state known as ketosis if they fast for more than 12 hours. This state causes the body to burn fat for fuel instead of blood sugar, which aids in weight loss.

Autophagy is induced.

Autophagy, also known as self-eating, is a natural bodily process that allows for the elimination of dysfunctional cells and the regeneration of newer, healthier cells.

Increased autophagy benefits the body in a variety of ways. These include increased longevity, a lower risk of cancer, protection against certain liver diseases, and the prevention of neurodegenerative diseases.

Calorie restriction and short-term fasting induce autophagy.

Lowers blood sugar levels

Intermittent fasting can help you control your blood sugar levels.

Because of prolonged periods of fasting during which food intake, and thus sugar, is kept to a minimum, blood sugar levels do not spike as frequently, allowing the body to respond to sugar levels in the blood in a healthier manner.

Because fasting causes lower blood sugar, it is critical to stay hydrated and, if you experience extremely low blood sugar, to take action to alleviate these symptoms.

Aids in cardiovascular health

Intermittent fasting, particularly the Monk Fast, is known to improve cardiovascular health, aiding in the prevention of diseases of the heart and blood vessels such as heart disease.

Fasting improves markers of poor heart health, such as high blood pressure.

Short-term fasting may improve LDL cholesterol levels in the blood, according to research. Lowering levels of this type of cholesterol can improve heart health and lower the risk of developing cardiovascular conditions such as heart disease.

Aids in cardiovascular health

Intermittent fasting, particularly the Monk Fast, is known to improve cardiovascular health, aiding in the prevention of diseases of the heart and blood vessels such as heart disease. Diabetes type 2 may be prevented.

The Monk Fast may also help in the management and prevention of type 2 diabetes, in addition to regulating blood sugar levels.

More control over blood sugar means a healthier response to it, which means insulin levels and type 2 diabetes can be managed more effectively.

Furthermore, a better response to blood glucose can help to prevent insulin resistance, which can help people avoid developing this type of diabetes in the first place.

Is it permissible to consume bone broth during the 36-hour fast?

Bone broth is a contentious topic in the fasting community. While some argue that it can be consumed during the fasting period, it technically breaks the fast if 50kcal or more is consumed, so it must be consumed with caution.

Bone broth is also high in amino acids, including glycine, which helps maintain healthy insulin levels during the fast.

36 hour fasting

What Should You Eat After a 36-Hour Fast?

When it comes to breaking the fast, it is critical to start with a small meal made up of easily digestible foods. This is to help your digestive system recover from a long period of inactivity.

Furthermore, if you eat a large meal immediately after a fast, you may binge eat and develop unhealthy eating habits.

Best Foods to eat after a 36-hour fast

We've already discussed some of the benefits of bone broth, which make it a good way to break the fast as well as a possible food to consume during the fast.

Fermented foods, healthy fats like extra virgin olive oil or coconut oil, protein to prevent muscle loss, vegetables to replenish nutrients, and whole grains are some other gentle and easily digestible foods you could include in your post-fast meal.

Though vegetables and whole grains are considered good foods to eat after breaking the fast, you may want to eat them after the other foods on this list to allow the body to readjust before returning to a high fiber diet.

Avoiding foods when breaking a 36-hour fast

When you begin eating again, there are many nutritious and healthy foods to choose from, but there are also many to avoid.

These foods typically have little nutritional value and are highly refined, resulting in empty calories, or they are high in sugar, resulting in a massive blood sugar spike after a fast. They are as follows:

  • Alcohol
  • Candy
  • Milk and dairy products
  • Processed or fast foods
  • Juice from fruits
  • Meat pressed
  • Meat that is red
  • Grain refinement
  • Pop soda
  • Foods high in sugar

Are There Any Negative Effects of the 36-Hour Fast?

Fasting for 36 hours is taxing on the body. This diet has a few side effects because it has one of the longer periods of fasting found in intermittent fasting diets.

Though these side effects are not unique to the Monk Fast, they may be exacerbated by the extremely long fasting periods.

Among the side effects are:

Cravings for food - Going without food for an extended period of time is bound to make you hungry. If your hunger cravings are unbearable, you can avoid this by taking appetite suppressants.

Breath that stinks

Caffeine may temporarily alleviate fatigue and low energy levels.

Dehydration is a real risk of the Monk Fast, which is why it is critical to drink plenty of water during fasting periods.

Sleep pattern disruption - If you already have sleep problems, you should avoid intermittent fasting.

Irritability - An empty stomach tends to cause mood swings.

Digestive problems

Binge eating - It is critical that your first meal following a fast does not encourage binge eating, so avoid refined foods that can be addictive.

Though there are some side effects, the health and weight loss benefits of the body remaining in a fat-burning mode for 36 hours are worth it if these side effects can be managed.

Who Should Not Even Consider Doing the 36-Hour Fast?

There are a number of people who should avoid the Monk Fast or should only use it under medical supervision. These individuals include:

People who are pregnant or breastfeeding

Anyone suffering from a condition that will be aggravated by calorie restriction and fasting

People who are on medications that must be taken with food

Anyone who has had an eating disorder in the past

Some research suggests that fasting affects women differently than men, so if you want to start intermittent fasting as a woman, you should do your own research.

When should you fast for 36 hours?

every two weeks

Fast for no more than three days in a row (to preserve muscle mass and prevent a reduction in basal metabolic rate). I recommend fasting for 36 hours at a period no more than twice a week (for example, from Monday night after supper to Wednesday morning at breakfast).

How much weight can you lose in 36 hours of fasting?

Researchers assigned them to either continue eating normally or go to alternate day fasting, which involves 12 hours of unrestricted food followed by 36 hours without food. People who fasted on alternate days cut their weekly calorie intake by 37% and lost an average of 3.5 kg (7.7 pounds).

Is a 24-hour or 36-hour fast better?

Fasting for more than 24 hours, according to a 2013 study, may reduce inflammation by lowering oxidative stress in cells. In a 2014 study, both intermittent fasting and alternate-day fasting were found to be as effective at reducing insulin resistance as calorie restriction.

How many 36-hour fasts do you do per week?

Fasting for 36 hours

For example, suppose you finish supper at 7 p.m. on day 1, skip all meals on day 2, and don't eat again until breakfast at 7 a.m. on day 3. So you've fasted for a total of 36 hours. For those with type 2 diabetes, we frequently recommend 36-hour fasts up to 2-3 times per week in our clinic.

What is the duration of ketosis?

12 hours

The metabolic process that occurs when your body runs out of glucose (its primary energy source) and begins to burn stored fat is known as ketosis. After merely 12 hours of fasting, your body may enter ketosis, which many people do overnight before having a breakfast meal.

What is the effect of a 40-hour fast?

Insulin sensitivity and blood sugar levels are improved.

Glycogen, the carbohydrate storage form, is depleted and insulin levels are decreased after a 24-hour fast. This helps your body to burn primarily fat for energy, increasing the amount of fat that may be used.

Can I eat a banana to break my 36-hour fast?

If you don't think you're sensitive to carbohydrates and combine a half-banana (to reduce sugar) with high-quality sources of protein, fat, and additional fiber (like one of my free smoothie recipes HERE), a banana can be utilized to break an Intermittent Fast.

Is a monk's fast good for you?

Potential health advantages Intermittent fasting, such as the monk fast, has been shown in studies to help people lose weight, live longer, and reduce their risk of diabetes and heart disease.

Last Word

The Monk Fast consists of consuming only calorie-free beverages for 36 hours at a time. According to research, this type of fasting can aid in weight loss and promote the use of fat stores for fuel rather than blood glucose. Fasting has additional health benefits and can be done safely by following our few tips listed here.

The Monk fast has some side effects, but most can be avoided or reduced as your body adjusts to the fast. Some people should avoid intermittent fasting, but it appears to be a safe diet for the majority of people.

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