I've written before that the goal of a diet is not fat loss per se,…
This is something that’s been receiving a lot more interest lately in the Intermittent Fasting ‘sphere’, especially among guys who have a lot of weight to lose and know they could benefit from a 72 hour fast.
You have to approach the fasting diet a little differently for obese guys than you would for say, a male at 15-18% body fat. And this is where the extended fast concept comes in – acting almost as a ‘reset button’ for the guy who has a lot of weight to lose.
The differences that have to be accounted for include things like:
- A powerful sweet tooth/sugar addiction – although this certainly isn’t exclusive to obese guys. The difference is that it’s virtually guaranteed.
- A sluggish metabolism
- Chronically elevated insulin
- Screwed up hormones
- A completely screwed up appetite
Now, they’re all completely fixable, and the 72 hour fast goes a long way to undoing a lot of the damage, and fast, if you can pull it off.
Guys who are leaner (and especially if they’re also younger) don’t have issues with sugar screwing up their metabolism or appetite, and if they do, it’s of a lower magnitude.
So a 72 hour fast would likely damage them, especially if they have muscle to lose. But if you’re overweight or obese?
It could be the greatest thing you ever do.
It’s the fastest way to gaining some real fat loss momentum, motivating yourself for further results, and giving you confidence in knowing that you have the power to impact your health & your appearance.
The 72 Hour Fast Benefits
Some of the life-changing beneftis you’re about to experience, include:
- HUGE fat loss (many guys in their 40’s and 50’s are losing 15+ pounds)
- Improved insulin sensitivity
- A complete annihilation of your sweet tooth
- Far higher energy levels (just make sure your sleep game is on point)
- Sky-high HGH
- Improved testosterone (largely due to the reduction in circulating estrogen)
So there’s a lot to be gained here if you execute this fast properly (more on that in a minute).
48 vs 72 Hour Fast
You may be wondering why a 72 hour fast is so much better than a 48 hour fast.
What are the 72 hour fasting benefits over 48 hours, or even 24 hours?
Well, Human Growth Hormone levels only truly take off around the three day mark, and studies have found increases as huge as 300%(!)
Human Growth Hormone is responsible for all kinds of desirable benefits, especially when it comes to fat loss, anti-aging, feeling good, and general health:
- HGH speeds up metabolism and fat loss by stimulating metabolic processes within cells.
- It leads to a substantial improvement in skin appearance.
- It aids sleep quality.
- Growth hormone has been reported to enhance feelings of well-being.
In fact, this study reported that even low dose growth hormone significantly accelerated fat loss, by a whopping 60% compared to the placebo group.
Not only this, but they also gained substantial lean tissue in addition to this HUGE fat loss:
“This study demonstrates that in obese subjects given a hypocaloric diet, GH accelerates body fat loss, exerts anabolic effects and improves GH secretion. These findings suggest a possible therapeutic role of low-dose GH with caloric restriction for obesity.”
So when it comes to a 48 vs 72 hour fast, there is no comparison from a growth hormone secretion standpoint. If you want to maximise this, you need to do a 72 hour fast, and not a shorter one.
A 72 hour fast will accelerate your fat loss results for many different reasons, and is going to be better from an anti-aging/youthfulness standpoint too.
Plus, (and this is the biggest reason in my opinion), you simply need longer than 1-2 days to get rid of your sweet tooth and cravings. This is where you PERMANENTLY reduce your appetite, and therefore, calorie intake.
This normally requires a little more time away from food, and a little more time just drinking black coffee or teas. A 3 day fast provides this perfect balance.
The problem with sugar is that it’s ridiculously addictive. Once you have it in your system, all it takes is a slice of bread, a date, or a sip of alcohol to trigger you and put you back into ‘cravings mode’.
Whereas this just isn’t going to be a risk when you know for sure that you’re not going to be putting anything into your mouth, including liquids and alcohol.
With a 48 vs 72 hour fast, I have to say that this is another win for the 3 day fast, and I have many, many clients who can back that up anecdotally-speaking.
Intermittent Fasting: Getting The 72 Hour Fast Right
Firstly, I’d like to note that a lot of your success is going to come from your mindset (it’s the same with most things).
For example, if you were shooting for a 24 hour fast and think it’s a big deal, then 48 hours will seem impossible. Conversely, if you’re shooting for 72 hours and think it’s do-able, then 48 will seem like nothing.
Additionally, if you’ve always been a ‘breakfast believer‘, or you think that your body constantly ‘needs feeding for energy reasons’ (even though there’s tons of stored energy already there), then you’re going to struggle.
Eliminating false beliefs is key.
In terms of the external specifics, here’s what to do:
This article has a solid introduction for your 72 hour fasting, so give it a read.
Make sure you have your non-calorie appetite management strategies completely ready to go. These are a normal part of all Intermittent Fasting models, and they’re a critical part of fat loss success in all of them.
But it’s more important than ever that you’re fully prepared for this 72 hour fasting period. This means black coffee, teas, sparkling water all ready to go. Bottles of sparkling water in your fridge, whatever tea or coffee you prefer in your cupboards, etc.
Also, it’s important to note; you’re not going to feel too great if you’re low on things such as vitamin D, B6 & 12, magnesium, zinc, or omega 3 fish oil. So I would make sure you have them ready to go too.
The above is not a comprehensive list of vitamins, and a lot of this stuff is dependent upon the individual. I also recommend checking out a MAJOR appetite suppressant called Phen Gold.
Phen Gold will speed up your fat loss results by at least 50%. By suppressing your appetite, reducing your cravings for sugar-dense foods, and increasing thermogenesis. It’s your most powerful fat burning weapon on your way to 10% body fat.
Click here to read more.
Water Fasting, Or Not?
These supplements are going to cover your ass from a testosterone standpoint, muscle retention, and they will make fat loss easier.
A 72 hour fast is immediately great from a hormonal standpoint, because:
- You’re cutting down excess body fat (and estrogen levels) and;
- You’re not eating foods that kill testosterone
But you’ve got to make sure that you’re not just water fasting, because this CAN lead to electrolyte imbalances with serious consequences (and often people can’t even tell there’s something wrong).
This is especially true if you’re consuming plenty of tea or coffee during your fast (which I recommend for satiation purposes), so make sure you’re getting your electrolytes.
Doing a 72 hour water fast will also mean that you’re not getting the most out of your vitamin D supplement ,which is critical for testosterone maintenance and energy levels.
Omega 3 levels are also critical for testosterone production, organ health, and easy fat loss. You don’t want these to get too low (and they will do over a 3 day water fasting period).
Avoid this, by having bone broth (see below), and timing your omega 3 supplement with your intake of micronutrient-dense goodness.
This is absolutely key to maintaining your health and really maximising your 72 hour fasting results.
Because this is when you should also be taking the supplements listed above, and it’s what will allow you to digest them fully.
I recommend sipping on this throughout the afternoon and the evening, as it’s going to provide you with an abundance of vitamins and nutrients, without breaking the fast, of course.
Finally, and this is absolutely crucial:
You cannot be sitting around bored, in one place. You need to be on the go, pursuing and attacking your number one goal with aggression. You’ve got to be busy, excited and ‘out and about’.
Follow the above tips, and you’ll be maximising your chances of success, and catapulting towards rapid fat loss.
The 72 hour fast benefits are really powerful, and potentially life-changing.
But you do need to ensure that you’re following the correct system with this, otherwise you can encounter problems like light-headedness, fatigue, weakness in training etc.
I cover all of this, and how exactly to overcome these problems and burn maximum fat, inside my manual.
If you want the entire ‘how-to’ manual for a 72 hour fast, make sure you grab the Ultimate Extended Fasting Manual (only $27).
What Should You Do After This 72 Hour Fast?
You don’t want to return to previous old habits, or let the momentum slip. One of the biggest pitfalls the majority of people have is that they slack off after a little success.
That’s the wrong move.
Once you get some momentum going (with anything), you need to double down and go for the jugular. You’ve got to pick an Intermittent Fasting model that suits your needs, and then perfect it.
For you, this could mean a carnivore diet, paleo, or neither.
After you’ve decided on the best fasting diet for you, get a meal plan and send me an email detailing your specific requirements. These meal plans are completely tailored to you and your needs.
Oh, and if you’re looking to accelerate your fat loss results, and RAPIDLY work towards a shredded 10% body fat, make sure you’re on the email list:
Should You Do A 72 Hour Fast Every Week?
My strong opinion is that you should NOT do one every single week, it’s unnecessary.
Your goal after completing your first 72 hour fast is to maintain your results by focusing on healthy eating habits that will serve you for the rest of your life.
The goal is to STOP the negative, damaging habits, or at least significantly reduce them.
Your goal is to nail the ‘transition period’ until your next 72 hour fast.
The problem with doing a 72 hour fast every week is that you may well become reliant on this as your ONLY way to lose fat, which I don’t think is the best long-term outcome.
It won’t teach you anything about maintaining your weight, or simply learning how to eat large evening meals without losing control and eating foods that you know you shouldn’t.
I believe 72 hour fasting is a tool for eliminating one’s sugar addiction, and giving them a kickstart into their fat loss journey, but the real long-term success will come from strong eating habits. Again, I show you exactly how to do all this in the custom-tailored Intermittent Fasting meal plans.
How Often Can You Do A 72 Hour Fast?
My go-to recommendation, is once per month.
This gives you a nice blend of extended fasting, with all the benefits like sugar elimination, reconnecting with what true hunger feels like (rather than cravings), and growth hormone secretion. Momentum is also a very real force with 72 hour fasting.
But then you also get 3-4 weeks every month to focus on building that Intermittent Fasting lifestyle that I like to talk about often.
This lifestyle of course involves a narrower eating window, rather than the typical 16 hours most people have. When you shift from a daily 6-8 hour eating window to a temporary 72 hour fast, it’s something you’re fairly accustomed to, rather than swinging from one extreme to the other.
It also includes all the right foods from a macronutrient standpoint (high protein, zero sugar etc.) Then also from a micronutrient standpoint – plenty of fiber, a strong omega 3:6 ratio, magnesium, zinc, vitamin D, B complex, vitamin C etc.
All of these things are critical to your long-term health, and should be practised as part of a ‘normal’ diet, and part of your lifestyle.
This is where your focus should be throughout most of your fat loss journey, and then once per month, feel free to go crazy and lose 10+ pounds in a 72 hour fast, or potentially even a 5 day fast if you want to push yourself.
But definitely get my Ultimate Extended Fasting manual if you’re going to push yourself with 5 day or 7 day fasts.