Monk Fast for Weight Loss: Overview, Safety, and What to Know

The monk fast is a variation of intermittent fasting. It involves drinking only water for 36 hours once per week. It is popular among dieters seeking an easy way to lose weight and improve their health.

Research on fasting reports health benefits such as weight loss, longer lifespan, and decreased risk of diabetes and heart disease.

• Less than 15 percent of people following fasting regimens have negative side effects.
• Long-term safety issues of fasting are not fully understood.

We-Fast, the organization that created the plan, advises consuming lots of plain water and calorie-free drinks during this time.

How does it work?

Experts do not endorse the monk fast for everyone. However, research on fasting reports health advantages and weight loss.

Consult a physician before starting the monk fast.

Anyone on an intermittent fast needs to drink a lot of water to avoid dehydration, which can lead to hospitalization.

4 alternative fasting methods

Consider the following intermittent fasting styles:

1. Time-restricted feeding
2. Alternate day fasting
3. 5:2 eating pattern
4. Periodic fasting

What are the adverse effects of fasting?

A 2017 review reported negative effects of intermittent fasting:

• Insulin resistance in muscles: Fasting for one to two days per week causes higher overnight variations in free fatty acid levels. Increased insulin resistance in skeletal muscles may result from this.
• Mood issues: Intermittent fasting may improve eating habits and mood in overweight individuals, but it may have the opposite impact on those within the healthy weight range.
• Menstrual cycle changes: Intermittent fasting may alter the regularity and duration of the menstrual cycle.
• Eating during nonfasting days: Some tend to overindulge on non-fasting days rather than emphasizing eating wholesome, well-balanced meals.

4 benefits of the monk fast

1. Enhanced longevity: Fasting may extend lifespan and improve health.
2. Improved heart health: Fasting may benefit heart health by increasing the synthesis of energy molecules called ketones.
3. Increased fat burning: Activating your fat-burning system may improve body composition.
4. Achieve greater mindfulness: Fasting can encourage a more attuned and productive relationship with life.

What are the drawbacks of the monk fast and how to avoid them?

The 36-hour or monk fast is more challenging than other types of fasting.

Long-term calorie restriction might have negative side effects, such as dehydration.

To avoid side effects of the monk fast:

• Combine the monk fast with keto to reduce blood sugar swings.
• Begin slowly and gradually increase hours.
• Try a modified 36-hour fast during which you eat a moderate amount of healthy fats.
• Increase your body’s ketone levels with the aid of medium chain triglyceride (MCT) and coconut oil or exogenous ketone supplementation.
• Perform light exercise.
• Consume grass-fed organic meats or supplements to maintain a healthy diet.

Is the monk fast right for you?

The 36-hour or monk fast is not safe for everyone.

Choose a less aggressive fasting option if you have active jobs, are underweight, have thyroid conditions, have or had eating disorders, or are lactating, pregnant, or planning a pregnancy soon.

Most women may prefer to avoid 36-hour fasts due to hormonal balance impacts.

If you decide to attempt the monk fast and encounter irregular periods, start missing periods, or feel tense, stop right away.

What to eat after a 36-hour fast

After a 36-hour fast, nourish your body with healthy foods.

Bone broth along with tallow or ghee is a great meal to break the fasting period.

Bottom line

The monk fast is a challenging form of fasting. It is not recommended for pregnant individuals, those with eating disorders or physically demanding jobs.

Stay hydrated and engage in less demanding hobbies when attempting the monk fast.

Consider participating in the monk fast with a friend or family member for motivation.

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