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Find Out What The 36 Hour Fast Does For You

A lot of people may wonder if a 36 hour fast is even possible, but it’s not as crazy as it sounds.

The 36 Hour Fast, otherwise known as alternative day fasting, is designed to improve your insulin sensitivity by fasting for a day and a half. 

While this may sound confusing and weird, read further to learn how it could potentially turn your entire life around.

What Is the 36 Hour Fast

There are a lot of different intermittent fasting plans, and one of them is the 36 hours fast. 

The 36 hour fast is a type of intermittent fasting where you fast for 36 hours but only eat within 6 hours.

Intermittent fasting is a way to lose weight that has been popular since the early 2000s because it can help people quickly reach their weight loss goals. 

The 36 Hour Fast is an all-or-nothing fast which requires you to go for a continuous period of 36 hours without food or water. 

Unlike other intermittent fasting methods, it doesn’t require counting calories or tracking your food to feel the full benefits.

It also boasts an array of health benefits such as, but not limited to, increased energy, clearer skin and reduced cholesterol levels.

Furthermore, it can help people lower their cholesterol, blood pressure and risk of certain diseases.

You may have heard of the 36 hours fast. 

The premise is simple: you eat nothing for about a day and a half, which sums up to 36 hours.

After which, you are allowed to start eating up until your following fast. 

Another variation of this fast is 48 hours, but in this case, ingestion of water will be permitted. There are still others who believe 24 hours is the best option to choose, which can also vary by diet (vegan or otherwise).

How Does The 36 Hour Fast Work?

Figuring out how to perform The 36 Hour Fast can be confusing at first, particularly when it comes to knowing when you should be eating your ‘Breaks.’

The 36 Hour Fast is based on intermittent fasting, where you skip breakfast and then eat the rest of your meals within a small frame of time. 

This plan is great because it allows you to reprogram your metabolism to learn how to burn body fat as energy. 

On top of that, intermittent fasting reduces insulin levels and increases human growth factors (HGH).

 HGH is essential for faster metabolism and development in human growth.

36 Hour Fast Benefits

Most people know the health benefits of fasting. The positive effects include increased fat loss, improved cognitive health, and better blood glucose levels. 

The 36 consecutive hour fasting is a healthy, effective and highly recommended way to lose weight and stay fit. 

The theory behind this fast is that the body begins to burn fat faster than it does when everyday eating habits are followed. 

Fat reserves, which are usually stored in the body for later use, are broken down and used for energy.

The thirty-six-hour fast is one of the most effective ways to improve your health. 

This fast allows the body to go into anabolic (muscle building) mode and break down excess fat.

Some of the benefits of this fast include;

  1. It is safe
  2. This fast has been linked to increased longevity.
  3. Studies have shown improved immune function and reduced inflammation after a fast.
  4. Fasting for periods longer than 36 hours may lead to the reduction of cancer cells in animals.
  5. Accelerate metabolism
  6. Research has shown that intermittent fasting is beneficial for diabetics and good for lowering blood sugar levels.
  7. Can improve your moods
  8. Increase your energy levels
  9. Improve mental capacity 
  10. It helps you improve quality of sleep and reduce the risk of snoring
  11. The 36 hour fast gives you a chance to lose weight quickly without much exercise or effort
  12. You can quickly burn excess body fat, build lean muscle mass, and tone up with the 36 hours fast.

Other health benefits include weight loss, improvement in insulin sensitivity, improved heart health and lower blood pressure.

Feature of 36 Hour Fast

Features Of The 36 Hour Fast

The first thing to note regarding the 36 Hour Fast is that not every person who practices this fast wants to achieve the same goal. 

This means that there can be as many as thirty different variations of the 36 hour fast. 

After all, it can be assumed that people fast for a reason or motive.

Notwithstanding, some of the features of this fast includes;

  • If you go into it committed, you’ll be able to conquer the benefits of fasting.
  • It’s designed to bring your body and digestive system back to a natural state of balance.
  • The 36 hour fast helps to clear your mind, have increased mental focus, and reduce stress.
  • Fasting will often increase productivity for those that are otherwise feeling distracted or sluggish throughout the day.
  • It encourages an organic diet that is sustainable for a lifetime, which helps stimulate the process of fat burning.

Side Effects Of The 36 Hour Fast

There are several ways to do the thirty-six-hour fast, and each of them can give you health benefits. 

But before you try the thirty-six-hour fast yourself, there are some things that you should know in advance.

As effective and beneficial as the 36hours fast is, there are some not-so-obvious side effects. This is because human bodies vary.

Fasting for 36 hours can be a challenging feat. 

The human body is accustomed to eating several times throughout the day

Cutting calories can also be challenging, especially for those who do not have strong willpower and can’t control their eating urges.

However, before you start, you should know some of the side effects.

These side effects might not affect some people. It mostly depends on your body characteristics.

They are;

  1. Hunger Pangs
  2. Decrease in energy and steady weight loss
  3. Feeling faint and dizzy (Drowsiness or fatigue)
  4. Constipation
  5. Muscle aches 
  6. Urges to eat
  7. Hypoglycemia or Low Blood Sugar when done too often.

What To Eat After A 36 Hour Fast

After a 36 hour fast, the last thing you want to do is consume tons of calories. 

Even after such a short fast, you probably won’t feel like eating that much. 

However, there are some things that you could eat before and after the fast to make it easier on your body and get the results you’re looking for.

You’re better off with lean protein such as eggs rather than greasy takeout

Furthermore, complex carbs such as whole grains and vegetables provide your muscles with the energy needed for recovery after a long fast.

To replenish your calorie balance, have a healthy snack that combines healthy fat and protein, such as peanut butter with whole wheat toast.   

Some o the things to avoid after your fast are; Alcohol, Caffeine.

You can follow the guide below.

  1. Kick-start with water
  2. Eat more fibre and soluble fibre
  3. Go green for lunch
  4. Get a protein boost at night 

Who Should Use The 36 Hour Fast?

Anyone can use the 36 hours fast as long as they have the patience to see it through. 

In essence, it is for anyone who wants to lose weight and has a genuine desire to do so. 

But this fast is especially suitable for those looking for something different from the usual weight loss calendar plan.

The usual weight loss plan is the; eat less, exercise more, and this may or may not work. After all, if you eat small amounts of predominantly healthy food, exercising is only natural and will take care of itself even without being pointed out as a goal.

Important Points To Consider

  • Studies have shown that intermittent fasting is equally as effective as calorie restriction in weight loss.
  • According to research carried out on thirty-two subjects, ADF is beneficial for weight loss and cardio-protection in both normal and overweight adults.
  • According to a study, ADF has been found to be more effective than low-calorie dieting.

FAQ About 36 Hour Fast

Intermittent fasting vs alternate day fasting? 

Intermittent fasting and alternate-day fasting (ADF) have been around for a long time. 

They’re considered effective ways of losing body fat, increasing insulin sensitivity, and improving overall health. 

Intermittent fasting and alternate-day fasting work in a similar way of eating. 

They both involve going for long periods without food. 

Both of these eating protocols can be great, but it depends on your goal and current lifestyle.

The main difference between the two is that intermittent fasting involves regular, short fasts every couple of days.

Alternate day fasting, on the other hand, involves a single long one.

Which one is more effective for weight loss?

The buzz surrounding intermittent fasting and alternate-day fasting is overwhelming. 

But which one is best for weight loss?

Which you choose depends on your goal. 

You must first determine which one works better for your goals and lifestyle.

Stick to the option you feel works best for you.

You can make that choice by trying out both fasts.

How much weight can you lose on alternate day fasting?

It depends. 

You see, every individual has a specific BMR (basal metabolic rate) that determines how much energy your body requires to function. 

All of the energy your body requires beyond what’s used to breathe, circulate blood, pump sperm and ovum, keep your heart beating.

Others are then available for use by the organs in performing their specific functions.

Put simply, the amount of weight you can lose would depend on your body composition.

It would also depend on how well you can carry out the fast.

What happens when you fast?

Fasting for a day is not such a bad idea. 

Your body goes into full detox mode and spends a lot of time cleaning out your system.

This means that your colon, digestive tract, fatty tissues, liver, and pancreas are all being given a thorough cleanse.

You will also experience some mental clarity as your brain gets a rest from digesting food.

Does alternate day fast-slow metabolism?

Alternate day fasting (ADF) is a type of intermittent fasting, is getting a lot of attention these days. 

Like any form of diet, alternate-day fasting has its own set of rules that need to be followed.

Anyone who adheres strictly to the instructions is likely to lose weight on this low-calorie diet plan. 

However, many myths are surrounding alternate-day fasting diets.

One of them is losing a lot of weight too quickly can slow down metabolism.

Alternate day fasting can be a tricky diet to master. 

People often make the mistake of cutting out too many calories.

The disadvantage is that the body then burns muscles instead of fat, which slows down metabolism in the long run.

This is why it is important to follow specific rules while fasting, or you might end up damaging more than gaining.

Is it beneficial to have a 36-hour fast once a week?

The short answer is maybe.

It really depends on what you are trying to accomplish and what kind of lifestyle you lead. 

A 36-hour fast once a week is definitely not a bad idea, and there are many benefits to fasting, including weight loss.

Fasting makes sense physiologically, gives us energy, and the other benefits are just added icing on the cake.

However, it is not a fast that should be done too often.

In the real sense, many people carry out this fast once a month or quarterly.

How much weight can I lose in a month with intermittent fasting?

Intermittent fasting (sometimes called dieting or calorie restriction) makes you lose weight by forcing your body to use its fat stores as a source of energy. 

Bodyfat has just stored calories, so when you eat sugar or carbohydrates, your body converts them to glucose (blood sugar).

It then either uses or stores the glucose in the form of glycogen in muscle tissues.

Intermittent fasting is a fantastic way to lose fat, and you don’t have to starve yourself to do it.

In fact, intermittent fasting allows you to eat more frequently and still lose weight. 

Most people who want to drop a few pounds without having to count calories use intermittent fasting.

Also, many people simply want to know how much weight they can expect to lose in a month of intermittent fasting.

The honest fact is that I cannot tell you how much you should expect to lose.

Your body type determines this and how much commitment you give.

Does alternate day fasting work?

Alternate-day fasting (ADF) might be a powerful tool to improve your health and reach your body composition goals. 

But how well does it work? 

Several studies show that alternate day fasting can help you lose fat without losing muscle.

However, with so much conflicting research on ADF, who knows exactly how effective it really is.  

Final Takeaway 

Fasting is a practice that has been around for hundreds of years. 

Fasting can be a big help to us in so many ways. For example, it can make us more used to not having food, and we won’t feel hungry. 

Also, it helps with reducing any kind of sickness and infection, and it makes our body healthier overall.

If you want to do a shorter-term fast yourself, just leave out breakfast and lunch. 

Experiment with your own timing and retest blood sugar after following a modified fasting protocol.

It all depends on your health status, your weight loss expectation and your endurance level.

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