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: what to track and how to measure progress

Understanding Extended Fasting for Sustainable Weight Loss

I've guided thousands through extended fasting protocols that respect hormonal changes common in our 45-54 age group. Extended fasting typically means 48-72 hours or more without calories, which can reset insulin sensitivity and support those managing diabetes and blood pressure. In my book, I emphasize starting slow if you've failed every diet before—your body needs time to adapt, especially with joint pain making intense exercise feel impossible.

Essential Electrolytes and Supplements Widely Available in India

Electrolyte imbalance is the top reason people quit extended fasts. Focus on sodium, potassium, and magnesium. In India, use readily available options: Himalayan pink salt or table salt for sodium (aim for 3000-5000mg daily), coconut water or banana (in small amounts post-fast) and potassium chloride supplements like 'Potklor' for potassium (target 2000-3500mg). For magnesium, opt for magnesium citrate tablets from brands like Carbamide Forte or Healthkart, dosing 300-400mg to ease muscle cramps and support sleep.

Add a basic multivitamin and omega-3 from flaxseed oil capsules, both found at local pharmacies or online via Amazon India. Avoid bone broth if strictly water fasting, but my methodology allows herbal teas like ginger or tulsi for comfort without breaking the fast. These keep costs low since insurance won't cover weight loss programs.

What to Track and How to Measure Progress Safely

Don't obsess over the scale alone—hormonal shifts can mask fat loss initially. Track daily weight, waist circumference (aim for 1-2cm loss per week), energy levels in a simple journal, and blood glucose if managing diabetes (many see 10-20 point drops). Use a basic ketone urine strip from pharmacies to confirm ketosis after day 2, targeting moderate levels. Monitor blood pressure at home with affordable monitors; improvements often appear by day 3.

In my approach, progress includes non-scale victories like reduced joint inflammation and better mood. Weigh weekly, not daily, to avoid discouragement. If dizziness hits, break the fast with bone broth or light soup.

Practical Tips for Indian Beginners with Busy Schedules

Start with 24-hour fasts twice weekly before attempting extended ones. Time them around your schedule—no complex meal plans needed afterward; focus on home-cooked dal, vegetables, and roti in smaller portions. Stay hydrated with 3-4 liters of water daily. Consult your doctor first, especially with blood pressure meds, as fasting can amplify effects. Many in our community report losing 4-8kg in the first month when combining this with gentle walks despite joint concerns. Remember, consistency beats perfection.

💬 What the Community Says

The community shows cautious interest in extended fasting, with many from India sharing experiences on forums like Reddit's r/fasting and Indian health groups. Most beginners report using Himalayan salt, Electral powder, and magnesium tablets from local chemists, praising their easy availability and low cost. Common debates center on potassium sources—some rely on tender coconut water while others warn against it during strict fasts. Lived experiences highlight initial fatigue and headaches resolving after day two, but joint pain sufferers note that shorter fasts feel more sustainable. A vocal minority debates measuring progress beyond weight, with many tracking waist size and energy instead. Hormonal challenges in the 45+ group frequently come up, as does skepticism after past diet failures. Overall sentiment is positive for those who prepare electrolytes well, though many stress medical supervision for diabetes or blood pressure management.
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-what-to-track-and-how-to-measure-progress
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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