Expert Q&A

Has anyone from India done an extended fast? What electrolytes/supplements do you guys take on an extended fast, which are widely available?

Why Extended Fasting Works for Midlife Indians

I've seen countless 45-54 year olds from India struggle with hormonal changes, stubborn belly fat, and failed diets. Extended fasting—typically 48-72 hours or more—can reset insulin sensitivity and reduce joint pain that makes exercise feel impossible. In my book, I outline a simple approach that fits busy schedules and middle-income budgets, avoiding expensive programs insurance won't cover.

Electrolytes: Your Non-Negotiable Foundation

During extended fasts, your body depletes key minerals fast. Focus on sodium, potassium, and magnesium to prevent headaches, cramps, and fatigue. Widely available in India, use Himalayan pink salt (sendha namak) for 4-6g sodium daily—stir into water with a squeeze of lemon. For potassium, opt for coconut water (nariyal pani) or NoSalt/Kala Namak alternatives, aiming for 3000-4700mg. Magnesium citrate or glycinate tablets from pharmacies like Apollo or 1mg.com prevent muscle issues; take 300-400mg at night.

Essential Supplements for Safe Fasting

Beyond electrolytes, add a basic multivitamin to cover gaps, especially B-complex for energy. Bone broth isn't traditional, but clear vegetable soup with added salt works for longer fasts. For those managing diabetes and blood pressure, monitor glucose closely—many see readings drop 20-30 points after day two. I recommend electrolyte powders like Fast&Up or local brands with ORS packets, which are cheap and effective. Avoid sugary drinks; plain water with these additions keeps it simple and affordable.

Practical Tips Tailored for Indian Beginners

Start with 16:8 intermittent fasting before jumping to extended fasts to build tolerance. Break your fast gently with khichdi or curd rice to avoid refeeding syndrome. Track symptoms in a journal—joint pain often eases by day three as inflammation drops. My methodology emphasizes listening to your body over rigid rules, helping you overcome embarrassment and conflicting nutrition advice. Most see 4-8kg loss in the first extended fast when done right, but consistency with shorter fasts yields sustainable results. Consult your doctor first, especially with medications for blood pressure or diabetes.

💬 What the Community Says

The Indian fasting community on Reddit and local forums shows strong interest in extended fasts, particularly among 45+ adults battling hormonal shifts and diabetes. Most report using Himalayan salt, coconut water, and magnesium tablets from nearby chemists, praising their easy availability and low cost. Many share success stories of lowered blood sugar after 48-hour fasts but warn about initial fatigue without proper electrolytes. There's lively debate on adding lemon or jeera water versus strict water-only protocols. A vocal minority struggles with joint pain flare-ups early on, while others credit multivitamins for smoother experiences. Beginners often feel overwhelmed by conflicting advice but appreciate practical tips from fellow Indians who balance work, family meals, and fasting without fancy imports. Overall sentiment is cautiously optimistic, with lived experiences highlighting the need for gradual starts and medical supervision.
Cite this answer
Clark, R. (2026). Has anyone from India done an extended fast? What electrolytes/supplements do yo. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/has-anyone-from-india-done-an-extended-fast-what-electrolytes-supplements-do-you-guys-take-on-an-extended-fast-which-are-widely-available
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

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