Fitness Nutrition

Monk Fast – A 36 Hour Fast For Good Health

monk fast

The 36 hour fast is exactly what its name suggests. It’s about one and half days of eating nothing and drinking only no-calorie drinks to maintain proper hydration. 

This fast is different from other fasts because of its intensity. Firstly, it’s for a much longer period of time, and unlike some fasts, you aren’t allowed to munch on fruits. 

It’s time we understand this fast in detail and see if it has any benefits we can take advantage of. Keep reading!

What Is A Monk Fast?

A monk fast, better known as the 36 hour fast is what can help you practice discipline and mindfulness like that of a monk.

What can you eat or drink during this type of intermittent fasting? Well, you should not be consuming any solid foods and calorie-dense fluids. You can have drinks like sugarless black coffee, black tea, or green tea (without any syrup or honey). 

Water is your staple during the monk fast.

How To Get Started?

Start with practicing the regular intermittent fast – the 16/8 fast. During this, you can have a feeding window of 8 hours after every 16 hours of fasting. Try it for at least 3-4 days to see how your body reacts.

Once you get comfortable with the 16/8 fast, move the fasting window to up to 20 hours. 

Take a break of at least a couple of days from fasting before you move it up any further to, say, a 24 hour fast.

By now, you will know your body’s limitations when it comes to fasting for long periods.

With that awareness and knowing how to do intermittent fasting, you can give the 36 hours fast a try.

But if you are uncomfortable trying a 36 hour fast just yet, it would be better to try a 7-day keto diet. It will help your body get used to not eating carbohydrates. Once you stop craving carbs, the fast will become easier.

And when you are ready, try starting the fast on a Monday evening after dinner and finishing it up on Wednesday morning. The beginning of the week is great because it’s when you have high motivation. 

Also, remember not to break your fast with something heavy like a dessert, meat, or pulses. Since your body won’t get anything to eat for 36 long hours, it will react badly if it gets something heavy suddenly. A light breakfast is the way to go!

Finally, make sure to have a why

In a world where it is tough to quit just unhealthy food, it seems utterly impossible to quit eating anything at all for 36 hours straight. 

You will need the motivation to make that work, and that comes from your why. You should know exactly why – for what benefits – are you trying such a feat.

Benefits Of A Monk Fast (36-Hour Fast) 

Why are you willing to try the monk fast? Here’re 5 reasons!

1) For weight loss

When you engage in 36 hour fasts, you basically are not consuming any calories for a long time. The daily activities are enough to ensure you burn more calories than you consume, even if you don’t exercise during the fast. And that’s the fundamental of weight loss.

According to a study, over 12–24 weeks of whole-day fasting reduced the body weight of participants by up to 9% and led to a significant decrease in body fat.

Being a type of intermittent fasting, the 36 hour fast brings benefits like increased calorie burning. Now because you don’t load up on carbs – the usual fuel for the body, it starts burning your fat for fuel.

Also, since you load up on water or caffeinated black tea without sugar, you help your body flush out the toxins and fat it helps break down, as well. Thus, helping with losing excessive weight.

2) For more mindfulness

You must know that monks, spiritual leaders, and almost all religions abide by the power of fasting. These are also the people who tend to be very mindful in the eyes of the world. 

Is there a relation? 

Being mindful has tons of benefits. You become more productive. It reduces your stress and anxiety and helps you be more content with life.

By keeping a fast of around 36 hours, you become aware of your hunger but need to practice not reacting to it. This improves your discipline.

Fasting also forces you to examine your thoughts, beliefs, and expectations more closely. And that allows you to change them if they are negative.

You can also use monk fasting as a more advanced kind of self-cognitive behavioral therapy anytime you’re facing a new difficulty. It’s almost like a workout but for your mind.

3) To break unhealthy eating habits.

The reason why we continue with unhealthy eating habits is that after a certain point in life, we eat mindlessly.

For instance, we love to snack on something if we watch a movie. Or when we get stressed. Sometimes even when we are just simply bored.

But with increased mindfulness with the 36 hour fast, you get to pause on such mindless eating. And when you break the fast and get back to your eating habits, you become conscious and take the correct steps. All because you had the time and opportunity to lead your life without the unhealthy eating habits, even if it’s for only one and half a day.

4) For increased longevity

A monk fast can slow down aging for you. 

The activation of autophagy is responsible for fasting’s anti-aging effects. It’s a natural mechanism in which the body clears out damaged cells to produce healthy new ones.

This process also defends against a variety of chronic diseases. These include heart disease, diabetes, cancer, and neurodegenerative illnesses like Parkinson’s disease.

5) For better heart health

Fasting increases the creation of ketones. These are energy molecules that are the heart’s preferred fuel source. They give the heart more ATP (cellular energy) than glucose, which is the default fuel when you eat a carb-heavy diet.

According to studies, fasting can lower blood pressure and raise levels of BDNF-1 (human growth hormone), as well. Both help your heart function better.

Side Effects Of A Monk Fast

1) Dehydration symptoms like headaches and irritability.

A large portion of the fluid requirement of your body is accomplished from water-rich foods in your diet. Otherwise, your only source is water, and unfortunately, many of us don’t have a habit of taking it enough. Even if you have enough, there can be a loss of electrolytes which is usually replaced by electrolyte foods.

Because of the absence of such foods, fasting can lead to dehydration and cause irritability, headaches, and fatigue.

To avoid these conditions, you can try having electrolyte drinks. Don’t worry, drinking electrolytes won’t break your fast.

2) Less energy

The body’s primary energy source is the carbohydrate-rich foods we consume. But without that, it has to take extra steps and turn to fat. 

Also, the glucose from carbs provides instant energy – which is not possible when fasting.

Your only option for instant energy is caffeinated black tea or coffee, but excess of that can have disadvantages too.

Therefore, you must be ready to get tired if you try a 36 hour fast. Make sure to not keep any significant tasks, decisions, and meetings for this period.

Bottom Line

A monk fast is a 36 hour fast and can be a great challenge for you to conquer. It is not suitable for pregnant women, people with any type of eating disorder, or individuals who have highly active jobs.

When you try it, make sure to drink plenty of water and do less stressful activities like reading or yoga.

If you can, get a friend or family member to try the monk fast with you. This can make it highly motivating.

Why not share this article with a friend right now? Let them know about the remarkable benefits of this fast and how they can get started

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