The 2 Day Fast Formula – How to Do a 48 Hour Fast

Siim Land 4 comments

Intermittent fasting is a great tool in my nutritional arsenal. I do some form of it almost every single day. Occasionally, I go even further than that and do an easy 48 hour fast. Here’s my 2 day fast formula.

What is Intermittent Fasting?

Fasting is a complete abstinence from food for a certain period of time. It means that virtually no calories in any shape or form get put into your mouth. You simply drink water and just be there.

It’s important to know the difference between fasting and starvation. These 2 things are completely the opposite of each other. One is voluntary and deliberately planned, the other is forced upon and happens with no control.

  • The body enters into a state of starvation only when it’s deprived of nutrients.
  • However, while fasting, those nutrients can be created and accessed endogenously from the organism’s inner supply chain.

Another myth about fasting is that it decreases our metabolic rate and makes you put on fat. Not true. In fact, your body’s metabolism revs up by 3.6-14% after the first 48 hours (1).

Fasting Benefits

The benefits of intermittent fasting are quite profound.

Most of them have to do with increased fat oxidation but the first and foremost purpose isn’t weight loss.

While fasting, the body goes through cellular repair through a process called autophagy. It’s a mechanism that makes you self-digest your inner tissue. At the same time, it recycles old accumulated waste material and detoxifies the entire organism (2).

Autophagy is a vital part of our physiology, as it replaces the garbage with newfound life force. It rejuvenates the body and purifies the soul. Also, our brain cells get revitalized as well (3), which is great for increased cognition and intelligence.

Live Longer With Fasting

By the same token, because autophagy replaces the old with the new, it acts as a mechanism of rejuvenescence. Basically, it’s a process in which an organism gets reversed from old age back to its younger state.

Experimental studies on animals have shown how it’s possible to return an adult creature into its embryonic form with fasting. It probably won’t work on humans, but it still has some benefits on longevity.

During fasting, you suppress the activation of the mTOR mechanism and the expression of insulin, as well as IGF-1. These are all very powerful anabolic hormones, that are associated with growth – the good (muscle), the bad (fat) and the ugly (tumors).

While fasting, you will also skyrocket human growth hormone, which is the Holy Grail of longevity and leanness. It does so by an astonishing 1300-2000% (4). It helps to build muscle, lose fat and also makes your skin clean, smooth and less wrinkled. This means, that while you fast, you’re putting a halt to your aging process, at least you slow it down significantly.

2 Day Fast Benefits

All of those benefits of intermittent fasting can be achieved by doing an occasional 24 hour fast. However, the process of autophagy speeds up even more significantly after the 36-hour mark.

That’s why it’s a great idea to do a 48 hour fast at least once within a few months. Based on my experience, you don’t need to go longer than that.

“You mean I have to go not just 1 day without eating, but 2?!” Go to bed hungry and fast the next day as well?! Yes, don’t worry, it isn’t as terrible as it might sound. The longest recorded fast lasted for 382 days (5), so you’ll be fine.

To prevent starvation, your body enters into a state of nutritional ketosis. It’s your survival mechanism in which you shift from using glucose to burning fat for fuel. This will completely alter your metabolism and you’ll actually feel quite amazing.

What to Expect from a 48 Hour Fast

When I first tried this, I did it quite spontaneously. One day I was wondering what does it feel like to go to bed hungry and wake up the next day without eating anything. In a couple of days, I started my fast.

To be honest, I didn’t feel any different. At the 20 hour mark, I was just fine and completely energized. I kept drinking water to prevent dehydration and simply focused on other things.

Before going to bed I started getting slightly hungry. I asked myself: “Is this going to turn into a nightmare?” But it didn’t. I kept reading my book and eventually it dissipated.

The biggest change I saw was that I started to reconceptualize hunger. I was rarely hungry because my body had complete access to nutrients thanks to ketosis. When it occurred, I wasn’t affected by it at all. It didn’t make me want to run to the fridge and gorge on everything in sight. It was rather a peaceful and blissful state. I didn’t feel deprived or tired, I simply fasted.

You would think that your body starts to cannibalize itself and burn muscle. This won’t happen because of ketosis. Increased fasting HGH and fat utilization will prevent you from losing any lean tissue. If you feel like having flatted out, then rest assured, it’s just water weight.

When I started to reach the end of my 48 hour fast, I was still great, in fact, I was superb. To see how it would affect my performance I trained. Guess what, I was as strong as I would’ve been if I had eaten.

The 2 Day Fast Formula

Fasting can be made extremely easy once you know how. The best advice I can give you is to simply start. First do the 24 hours, then go for an entire 48 hour fast. It will only do you good.

  • Have dinner the previous night before at about 6-8 PM.
  • Wake up the next morning and drink water with a pinch of sea salt. You want to stay extra hydrated while fasting.
  • When you get hungry don’t drink coffee right away and stick to some green tea.
  • Wait a few hours until noon and then have a cup of black coffee with nothing added, or continue with drinking tea. Don’t drink more than 2-4 cups.
  • Another great appetite suppressant is sparkling mineral water.
  • Walking, reading, keeping your mind busy and not thinking about fasting will all make the experience very easy. If you think about the fact that you haven’t eaten, then you’ll surely get hungry. Don’t surround yourself with food either, if you’re having trouble with cravings.
  • Continue drinking water throughout the day until the evening.
  • For “dinner” you can have some more herbal teas or decaf coffee.
  • Feel how your body starts to rev up its metabolism and release growth hormone.
  • Go to bed without feeling any hunger. If you drink enough water, then you shouldn’t be hungry at all.
  • Wake up the next day and repeat the process until you’re starting to reach the end.

Before you break your fast it’s recommended to reflect on the experience. Come to the realization that it’s nothing bad. A 2 day fast is nothing in comparison to a week or a month. Pythagoras, the Greek philosopher, and mathematician systematically fasted for 40 days, believing it enhanced mental acuity and cognition, which it does.

How to Break a Fast

Break your fast with a hot glass of lemon water. Your intestines need a bit of time to readjust themselves back to eating. The citric acid will promote the production of good digestive enzymes and prepares the gut for food.

Don’t immediately start feasting, as it will turn out to a failure. You’ve mustered enough self-mastery already to make it this far. Harnessing just a little bit of control isn’t difficult at all.

Your first meal should be something small and low glycemic. Have some steamed vegetables, nuts or an avocado. Don’t go for a heavy meal right away. Wait an hour and then eat something bigger.

You should avoid high amounts of high glycemic carbohydrates that spike your insulin. This will almost immediately jeopardize everything you’ve done. If you want to maintain ketosis, then you should continue eating ketogenic foods. You’re already in a deep ketotic state and it’s a great opportunity to continue your streak.

Intermittent Fasting and Ketosis

This is my 2 day fast formula. Super easy and convenient. I would advise everyone do something similar at least every once in a while. It will reconceptualize your relationship with food and detoxifies the body. When you look at all of the toxins we come into contact with, then you immediately understand the necessity of a cleanse.

The reason why I didn’t feel any different on a 2 day fast or almost never felt hungry was that I’m already following a ketogenic diet. My body is in deep ketosis most of the time and has become fat adapted.

Ketones are the high-performance jet fuel, that increase our energy, cognition, power, and longevity. They’re premium quality and very different from sugar, which leads to a recurring cycle of crash ‘n burning.

Do Intermittent Fasting and Feasting

Despite the benefits of fasting, we would still want to eat. What makes it so good is that you won’t be doing indefinitely, but intermittently. You simply restrict your eating every once in a while and most of the time eat adequately.

That’s why I’m a big proponent of Intermittent Fasting and Feasting, which is also the title of my book. It’s a strategically calculated nutrition plan that couples periods of undereating with short bouts of overfeeding. These carefully manipulated epigenetic mechanisms will trigger some of the most powerful anabolic hormones in our body and unleashes our inner Superhuman.

In addition to the 2 day fast formula, you’ll learn how to feast like a king every single night and not have to worry about counting calories, depriving yourself of food or feeling tired. Instead, you’ll increase your energy, always feel amazing and get stronger both physically and mentally.

Get my program KETO // IF that combines IF and the ketogenic diet.


P.S. Get my Simple Keto e-book

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  • Wow. This is very good. Thanks, have acquired new knowledge from this message. Welldone

  • Elodie Carrel

    Hello, thanks for the post, very well documented. I usually make longer fasts (from 10 days to 21 days). Recently, it’s my first time completing a 2 day fast and I am very confused on how to keep my body the way it is without gaining too much weight or having negative effects – while having a normal diet. More precisely, I broke my 2 day fast 2 days ago, on the evening: (diluted lemon juice with water + berries (strawberry, raspberry, blueberry), and then a little bit of salmon.

    Yesterday: kiwi, tomato juice, cucumber, little parts of omelette and salmon, nuts.

    Today: started with kiwi and matcha tea.

    I am just wondering when can I pick up a normal diet again without bearing negative consequences? Can I eat salad with (mustard, soya yogurt, olive oil and apple cider vinegar today)?

    How to I increase food safely and healthily and which foods?

    Thank you so much and sort for the long post!

    • Hey,
      Thanks for commenting. 2 days is nothing and breaking your fast is a lot easier than a 10+ day fast. You would only have to focus on what you eat during the day you stop fasting. The effect will be over by now already, so you’re safe to eat normally.