Why should you do a 5-day fasting?
When the word “fasting” is mentioned, many people immediately think of weight loss. However, my experience with 5-day fasting every quarter over the past year was something entirely different. My primary goal was not to lose weight but to take my intermittent fasting practice to another level after reading several books about extended fasting. Throughout this blog, I will share my experiences, revealing that 5-day fasting is not as challenging as it might seem and how it benefited me in unexpected ways.
I’ve been doing intermittent fasting on and off over the last few years, sometimes more strict than others, and sometimes juicing instead of fasting. I got to the idea of doing a 5 day fast every quarter after reading Fast This Way by Dave Asprey (I can recommend the book to anyone getting into fasting). I was particularly motivated by the claims that 5-day fasting can act as a “reboot” of your system (read more here) and also by the increased focused component of it.
Interestingly enough, I’ve talked to multiple people about this and I find it quite funny how some people just simply think it is not possible and claim that what I am talking about are outright lies. This is nothing new and it’s equivalent to claiming that it is not possible to run a marathon just because you haven’t run one.
I’ve now done 4x 5 day fasts this week and I’m likely sticking to it next year. This was definitely more of a mental challenge, rather than a physical one. While this was definitely a challenge, the reasoning to do it again is not to be competitive, but rather that I actually liked the feeling and results.
Mental and Physical Preparation
Before embarking on my first 5-day fast, I ensured that I was mentally prepared. I conducted thorough research and spoke with healthcare professionals to understand potential effects and challenges. I also made sure to maintain a relatively healthy diet, with only occasional indulgences on weekends.
Reduced Inflammation and Lightness
One of the most notable surprises during my 5-day fasting experience was the feeling of reduced inflammation and lightness. Despite not losing a significant amount of weight in the long term, I noticed that my abdomen shrunk, and I felt less bloated. This sense of lightness was especially pronounced on the third and fourth days of fasting as my body adjusted to the new routine.
Energy During Fasting
Contrary to what one might expect, during the five days of fasting, I experienced an increase in energy rather than extreme fatigue. I continued to exercise, albeit at approximately 80% of normal intensity. I did weightlifting, rowing, and cycling, and I was surprised to discover that I still had the energy to stay active. This challenged the common belief that fasting results in weakness and lack of energy.
Challenges on Day 2 and Clarity on Day 3
It’s important to note that it wasn’t all smooth sailing. Around day 2, I experienced fatigue and weakness, which made me question whether I should continue fasting. However, by day 3, everything changed. My mind became clearer, my energy increased, and I felt less hungry. It was as if my body had entered a state of balance and adaptation.
The Unexpected Feeling of Rest
Another unexpected benefit of extended fasting was a surprising feeling of rest. During fasting, I slept for less time each night but woke up feeling much more refreshed. This sense of rejuvenation and recovery was something I hadn’t anticipated but was one of the most notable experiences.
In conclusion, 5-day fasting every quarter has been a revealing experience for me. Although my primary motivation was not weight loss, I experienced benefits such as reduced inflammation, sustained energy, and a sense of mental clarity. However, this type of fasting is not for everyone, and proper preparation and guidance from a healthcare professional are recommended before attempting it. Ultimately, extended fasting can offer much more than just weight loss, and it’s a practice you might consider incorporating into your own pursuit of well-being.
Thinking about doing a 5 day fast?
If you’re thinking about a 5-day fast, I’d suggest starting first with intermittent fasting in case you haven’t. Gradually increase the non-eating windows, until you’re ready for a multiple-day fasting. Here is a good guide about how to do a 5-day fast.
If you’re intrigued by my experience with 5-day fasting every quarter and are considering incorporating it into your life, here are some tips to start safely and effectively:
Consult a Healthcare Professional:
Before embarking on extended fasting, it’s essential to consult with a doctor or registered dietitian. Everyone is different, and your individual health, medical history, and personal needs must be taken into account before you begin.
Plan Your Fast:
Don’t jump into extended fasting impulsively. Prepare your mind and body in advance, set a start and end date, and have a clear plan for how you’ll handle potential challenges.
Stay Hydrated:
During fasting, it’s crucial to stay well-hydrated. Drink water regularly to prevent dehydration, and consider consuming unsweetened tea or coffee if it helps you maintain energy and focus.
Listen to Your Body:
Don’t ignore your body’s signals. If you experience extreme dizziness, excessive weakness, or any other severe symptoms, stop fasting and seek medical attention immediately.
Experiment with Different Fasting Methods:
There are various methods of extended fasting, such as the 5:2 fast (five days of normal eating, two days of fasting), alternate-day fasting (alternating days of normal eating and fasting), and more. Experiment with different approaches and discover which one works best for you.
Monitor Your Progress:
Keep a record of how you feel physically and mentally during fasting. This will help you adjust your approach in future fasts and better understand how your body responds.
I also track my weight with a connected scale, although I try not to be quite conscious of the numbers on a regular basis and rather just do it as a habit an slowly see the progress. Since focusing only on weight is not the best approach.
After starting with the 5-day fastings this year, I also decided to test my glucose levels for 14 days using a CGM Monitor. I didn’t get to do it during a 5-day fast, but rather during a normal 14-day window, in which I regularly do 18:6 fasting during weekdays. I did this using a Sibionics CGM from Aliexpress. I’ll write more about that later, but I’m a big fan of data, so anything that can be measured, gets me excited and my own health is not an exception.
Don’t Forget Rest:
During fasting, it’s essential to get enough rest. If you experience sleep issues, consider meditation or yoga to promote relaxation.
Post-Fast Eating:
The reintroduction of food after extended fasting is critical. Start with light and easily digestible foods like soups and steamed vegetables before returning to your normal diet.
Trust Your Intuition:
Finally, trust your intuition and how your body feels. Extended fasting is not for everyone, and there is no one-size-fits-all approach. If at any point you feel it’s not right for you, don’t hesitate to stop.
My experience with 5-day fasting every quarter was a transformative adventure. Although not without its challenges, the benefits I experienced in terms of mental clarity, renewed energy, and a sense of lightness were rewarding. However, I emphasize that every individual is different, and what worked for me may not be suitable for everyone.
If you decide to venture into extended fasting, remember that proper preparation and medical supervision are essential. Listen to your body at all times and find a balance between the benefits and your individual health needs. Extended fasting can be a powerful tool for enhancing your well-being, but only if approached responsibly and with understanding. Good luck on your journey to extended fasting and a healthier lifestyle!
