Forty-eight hours of fasting is a solid goal for a long-term fast. That's enough time for the body to burn its sugar stores and move on to ketosis, where the real fun of burning fat begins. Fasting will put your body in a state of ketosis, so you don't have to follow a ketogenic diet to reap the benefits of being in ketosis. It's even better when you combine a ketogenic diet with fasting.
When you fast for 48 hours, the first 12 hours are used to digest food you've already eaten. In addition to this, if you are a beginner, there is a chance that you may feel weak and sluggish during fasting. Despite the simplicity of this concept, it may not be clear how beneficial intermittent fasting can be for you, especially if you're already benefiting from the ketogenic diet. The adult body can store, on average, 1500 calories of glycogen in the muscles and 500 in the liver.
While this research may not apply to your life, it does suggest that intermittent fasting may help maintain your body in times of toxic stress. The reason I chose to maintain a 48-hour fast and not do a 72-hour fast again is because many of the fat-loss benefits of fasting start to wear off when you fast for more than 48 hours, and your body will start to break down muscles if you fast for too long, which isn't ideal if you're looking for an optimal level health and wants to improve your health. In general, you can return to ketosis between 12 and 16 hours after your last cheat meal (with the help of fasting and exercise) or it may take as long as when you started the ketogenic diet. If you decide to incorporate fasting into your daily diet, you'll usually want to eat every day as well.
Therefore, eating any heavy meal as soon as you stop fasting can cause stomach problems, including diarrhea. The best intermittent ketogenic fasting plan for you will be one that improves your objective health measures, subjective well-being, and body composition in a sustainable manner. Another study showed that combining 20 hours of fasting with resistance training resulted in an increase in muscle mass, strength and endurance, and this was achieved by eating approximately 650 calories a day less than normal. Once you start fasting, you may feel a voracious hunger, as your mind is flooded with images of your muscles disintegrating in the air.
Although there is little or no literature on the effects of 2- or 3-day fasting on muscle loss in humans, many clinical trials are currently being conducted on the effects of 2- or 3-day fasting in cancer patients. Some legitimate health complications can arise when you fast or are malnourished for more than five days. As you experiment with different options, be sure to monitor your health, well-being, and progress to determine if a particular ketogenic fasting plan is healthy and sustainable for you.