Personal Trainer Liverpool What can you have when fasting for 72 hours?

What can you have when fasting for 72 hours?

Cup of green tea

Nourishing Your Body during a 72-Hour Fast: Insights from a Personal Trainer

Embarking on a 72-hour fast can be a transformative experience, offering both physical and mental benefits. As a personal trainer deeply invested in promoting holistic well-being, I recognize the importance of making informed choices during extended fasting periods. In this comprehensive guide, we will explore what you can have when fasting for 72 hours, focusing on nourishing your body, maintaining energy levels, and optimizing the fasting experience.

Understanding the 72-Hour Fast

A 72-hour fast involves abstaining from food for three consecutive days. This extended period allows the body to enter a state of ketosis, where it primarily utilizes stored fat for energy. While fasting has been associated with various health benefits, it is crucial to approach it with a well-thought-out plan to ensure the body receives essential nutrients and remains properly fueled.

Hydration is Key

As a personal trainer, I cannot emphasize enough the importance of staying hydrated during a 72-hour fast. Water is your best friend, and you should aim to drink plenty of it throughout the fasting period. Additionally, incorporating herbal teas or black coffee in moderation can provide a bit of variety without compromising the fast.

Electrolytes for Balance

Electrolyte balance is crucial during fasting to prevent dehydration and maintain proper bodily functions. Consider supplementing with electrolyte-rich drinks or adding a pinch of high-quality salt to your water. This simple addition can go a long way in preventing fatigue, muscle cramps, and other symptoms associated with electrolyte imbalances.

Bone Broth as a Nutrient Boost

Bone broth is a popular choice during extended fasts due to its rich nutrient profile. Packed with essential minerals, amino acids, and collagen, bone broth provides a nourishing option that supports the body's needs without disrupting the fasting state. As a personal trainer, I often recommend sipping on warm bone broth to add both flavour and nutrition to the fasting experience.

Green Tea for Antioxidants

Green tea is not only a refreshing beverage but also a source of antioxidants that can support overall health. The minimal calorie content in green tea makes it a suitable addition to your fasting routine. Its potential benefits include improved cognitive function and enhanced fat oxidation, aligning well with the goals of a 72-hour fast.

Avoiding Caloric Beverages

While it's essential to stay hydrated, it's equally crucial to steer clear of beverages containing calories. Fruits juices, sugary drinks, and even some seemingly innocent beverages can trigger an insulin response, potentially disrupting the fasting process. Stick to water, herbal teas, black coffee, and other non-caloric options to stay on track.

Breaking the Fast Mindfully

As a personal trainer, I emphasize the significance of breaking your fast with intention and mindfulness. Opt for easily digestible foods such as vegetables, lean proteins, and healthy fats. Avoid heavy, processed foods that may cause digestive discomfort. Breaking the fast gradually with a small, nutrient-dense meal sets the stage for a smoother transition back to regular eating.

Incorporate Nutrient-Dense Foods

During the fasting period, focus on nutrient-dense foods that provide essential vitamins and minerals. When breaking the fast, prioritize whole foods such as leafy greens, cruciferous vegetables, lean proteins, and healthy fats like avocados and olive oil. These foods not only nourish your body but also contribute to satiety and sustained energy.

Listen to Your Body

Pay close attention to your body's signals throughout the fasting period. If you experience dizziness, extreme fatigue, or other adverse effects, it's crucial to reassess your approach. Fasting should enhance your well-being, not compromise it. Consider adjusting the duration or consulting with a healthcare professional to ensure the fast aligns with your individual health needs.

Engage in Gentle Physical Activity

As a personal trainer, I advocate for incorporating gentle physical activity during a 72-hour fast. Light exercises such as walking, yoga, or stretching can help maintain mobility, promote blood circulation, and contribute to an overall sense of well-being. However, avoid strenuous workouts that may lead to exhaustion or dehydration.

Practice Mindful Eating Post-Fast

After completing the 72-hour fast, transition back to regular eating mindfully. Focus on whole, nutrient-dense foods and avoid overindulging in processed or high-sugar options. Gradually reintroduce foods to support digestive health and minimize discomfort.


Approaching a 72-hour fast with mindfulness, a focus on nourishment, and adaptability is crucial for a positive and beneficial experience. As a personal trainer, I encourage individuals to listen to their bodies, stay hydrated, and choose nutrient-rich options during the fasting period. Remember, fasting should align with your overall health and fitness goals, and consulting with healthcare professionals or a nutritionist before undertaking extended fasts is always advisable. A well-planned and informed approach to fasting can not only provide physical benefits but also contribute to a deeper understanding of your body and its unique needs.

Learn more about it by visiting Everything You Need to Know About the 72 Hour Fast or get a quick rundown in the video.

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