How Much Weight Will I Lose on a 3 Day Water Fast? Complete Guide

A three day water fast is one of the most powerful things you can do for your body. It activates your immune system, activates stem cells, and gets rid of cellular garbage. There is profound benefit to doing deeper fasting.

If you have been doing intermittent fasting or skipping breakfast, that is great. But you get even more benefits as you go longer into the fast.

A three day fast is the sweet spot between getting maximum benefits without it being a super long fast.

Who Should NOT Do a 3 Day Fast

This kind of long term fasting is NOT safe for:

For most other people there is massive benefit that can be gained from prolonged water fasting.

The Science Behind Water Fasting

A quote from one of the leading studies on prolonged fasting:

"Prolonged fasting lasting 48 to 120 hours activates pathways that enhance cellular resistance to toxins and stress in both mice and humans."

Fasting is a stress for our bodies. When we stress our bodies it actually activates pathways that make us more resilient. Your actual cells become higher functioning. They break down old proteins. The immune cells start to recycle.

Benefits of a 3 Day Water Fast

Improved Insulin Sensitivity

Insulin is the hormone that shuttles nutrients into your cells. The problem is when we eat way too much sugar we are not moving enough. Insulin becomes resistant in our bodies.

Fasting is like an insulin reset. You are not eating food. You are not stimulating insulin. The receptors get a chance to not be clogged up by insulin.

Reduced Inflammation

Fasting changes a lot of inflammatory biomarkers. Many people find when they have long standing joint inflammation that it improves when they fast.

Immune System Boost

Research shows that certain immune system markers that fight cancers actually increase when we are fasting.

Doing chemotherapy alongside fasting gives greater benefit in many cases than just doing chemotherapy alone. The immune system really gets more sharp when you are in a fasted period.

Autophagy Activation

Auto means self. Phagy means to eat and consume.

Your cells in the process of everyday metabolism build up cellular debris. Just like how we build up garbage in our houses. When we are fed all the time we do not give the body a chance to take out the garbage.

When we do not eat for a period of time the body takes out the cellular garbage. Cells get rid of damaged proteins. They recycle things. They excrete toxins. They just generally heal.

Stem Cell Activation

Your stem cells are your master healers. One of the best ways to activate them is actually through deeper fasting.

Your body starts to produce more stem cells during a three day fast. They start to regenerate the body.

Mental Clarity

Many people find when they fast that they are mentally clear and sharp.

Fasting releases neural hormones that give you greater clarity of focus. It actually increases BDNF which is brain derived neurotrophic factor. This is a cellular signal that causes new neurons to grow.

How Much Weight Will You Lose?

Here is what actually happens in a three day fast:

Day 1: Your body taps into stored carbohydrate stores. There is glycogen in your muscles and liver. Weight loss: 0.5-1kg

Day 2: Sugar stores are depleted. Your body ramps up ketone production. This is the transition period. Some people feel brain fog and fatigue here. Weight loss: 0.5-1kg

Day 3: Ketone production kicks in substantially. People start to feel a little bit better. Energy levels are higher. Weight loss: 0.5-1kg

Total expected weight loss: 1.5-3kg over 3 days.

Most of this is water weight and glycogen. But you also get all the cellular benefits.

The Exact Protocol

The Day Before

Have a normal healthy day. Exercise for one hour of moderate to vigorous activity. Have a healthy dinner. Half your plate with veggies. A quarter with carbohydrate. A quarter with protein.

Have dinner early at 5pm and then start your fast.

During the Fast

Drink at least 3 liters of water per day. Hydration is the number one key.

Add one quarter teaspoon of pink Himalayan salt to your water. It has trace minerals and helps electrolyte balance.

You can squeeze lemon into your water. You can drink herbal non-caffeinated teas.

Avoid caffeine if possible. This is a time we want the body to completely rest and relax.

Exercise During the Fast

You can exercise although it is not required. If you are new to fasting do not do your normal vigorous workout.

Do some light strength training. A couple sets of exercise for the whole body. Maybe some bench press. Some pull ups. Some squats A 15-20 minute workout max.

Take lots of walks. Get outside. Breathe fresh air.

Breaking the Fast

This is probably the most important thing.

Your stomach has shrunk during the fast. Your stomach is not producing as much hydrochloric acid to break down food. There is a decrease in digestive power.

The single best food to break your fast is fruit.

Fruit is easy to digest. It is full of water and good vitamins and minerals. Pick one type of fruit like watermelon or cantaloupe.

Have the fruit to wake up your digestive system. Then one to two hours later you can have a proper meal.

What About Sugar Cravings After?

Here is the incredible thing. After a 3 day fast your sugar cravings will be almost completely gone.

Your taste buds reset. Foods taste sweeter naturally. You will not crave the processed sugary foods you used to eat.

This is the perfect time to start tracking your sugar intake with the Sukali app. Scan your foods. See exactly how much sugar is in them. Keep those cravings gone for good.

The Bottom Line

A three day water fast is challenging. Particularly for your first time.

But if you are committed enough and you see the benefits enough and you are willing to just say yes I am going to do this thing. You can do it. You can push through.

The more you do this the better you get at it. I promise you this:

Three day fasting is one of the only things that naturally activates the stem cells of your body. If that is not enough of a reason to try this I do not know what is.

Go forth. If you feel called to do this do a three day fast. There is a new cleaner healthier you waiting on the other side.