Is fasting for 48 hours better or 72 hours better

Fasting for 48 hours and 72 hours each has applicable scenarios. Short term fasting is suitable for first-time users, while long-term fasting should be carried out under professional supervision. Fasting for 48 hours has a significant effect on metabolic improvement and is relatively easy to implement. This short-term fasting can activate cellular autophagy to help clear aging cells without causing excessive muscle breakdown. The body can complete glycogen depletion and begin fat supply within 48 hours, but the basal metabolic rate will not significantly decrease. Mild dizziness or fatigue may occur during the execution process, which is a normal reaction and can be relieved by supplementing electrolyte water. Suitable for office workers under high work pressure who need to quickly adjust their metabolism, it is also recommended as a breakthrough method during the weight loss plateau period. Fasting for 72 hours has a more prominent effect on immune system reconstruction and chronic inflammation control. A three-day fasting period can deeply activate the mechanism of stem cell regeneration, but may cause a decrease in basal metabolic rate. Long term fasting requires early adaptation to a low-carbon diet and monitoring of blood pressure and blood glucose levels during the process. People at risk of hypoglycemia should avoid trying, and patients with diabetes should be more cautious. This fasting method is more suitable for experienced individuals under the guidance of medical personnel and can be used as an adjuvant therapy for specific chronic diseases. Regardless of which fasting method is chosen, the gradual principle of transitioning from liquid to solid food should be followed during the recovery stage of diet. It is recommended to start supplementing nutrients with vegetable soup and fermented foods to avoid the burden on the digestive system caused by high sugar and high-fat diets. During fasting, maintain moderate exercise such as walking or yoga, but avoid high-intensity training. Pregnant women and adolescents who have chronic diseases or take medication must be consulted before implementation to avoid prolonged fasting. Regular fasting can be combined with the Mediterranean dietary pattern to form a sustainable and healthy lifestyle.