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 while doing intermittent fasting

Understanding Extended Fasting in the Indian Context

I've guided thousands of beginners through sustainable fat loss, especially those in their mid-40s and 50s facing hormonal changes, stubborn weight, and joint pain. Extended fasting—typically 48 to 72 hours or longer—can reset insulin sensitivity and accelerate fat burning, but it requires careful planning. For Indians, cultural food habits and limited access to specialized products make it tricky. In my book, I emphasize starting with intermittent fasting (16:8 or 18:6) before attempting extended fasts to build tolerance without overwhelming your system.

Critical Electrolytes to Maintain During Extended Fasts

Electrolyte imbalance is the top reason people quit extended fasting. Sodium, potassium, and magnesium levels drop quickly, causing fatigue, cramps, headaches, or heart palpitations—especially risky if you're managing diabetes or blood pressure. Widely available Indian options include:

Many of my clients add a pinch of baking soda for extra sodium and to balance pH during longer fasts.

Recommended Supplements for Indians on Extended and Intermittent Fasting

Beyond electrolytes, focus on supplements that support metabolic health without breaking your fast. Bone broth (made from desi chicken or goat bones, strained and diluted) provides collagen and minerals—widely used in North India. For pure fasting, stick to:

During intermittent fasting, add a black coffee or green tea with a dash of cinnamon to stabilize blood sugar. If you have diabetes, monitor glucose closely and consult your doctor before starting. My methodology prioritizes 2–3 extended fasts per month max, combined with gentle walks to protect joints instead of intense gym sessions.

Practical Tips for Success and Safety

Beginners often fail diets due to complexity, so keep it simple: Drink 3–4 liters of electrolyte water daily. Break extended fasts gently with dal water or khichdi. Track symptoms in a journal. For middle-income families, these pantry staples and chemist-bought supplements cost less than ₹1,000 monthly. Many in their 45–54 age group report 4–8 kg loss in the first month when pairing fasting with my plate-method eating—half vegetables, quarter protein, quarter complex carbs like millets. Consistency beats perfection; start small to rebuild trust in your body's ability to heal.

💬 What the Community Says

The Indian fasting community on forums like Reddit's r/IndianFasting and Facebook groups shows strong interest in extended fasts but remains cautious. Most practitioners in the 45-55 age bracket report using Himalayan salt, coconut water, and magnesium tablets from local pharmacies like Apollo or 1mg during 48-72 hour fasts. Many mention combining it with intermittent fasting for better blood sugar control, especially those managing diabetes. A common debate centers on potassium sources—some prefer tender coconut water while others swear by banana tea or pharmacy supplements. Joint pain sufferers appreciate the reduced inflammation but warn against pushing beyond 5 days without medical supervision. Newcomers often share success stories of 5-7kg loss yet voice frustration over conflicting advice on breaking fasts. A vocal minority reports dizziness when skipping electrolytes, leading to the consensus that affordable Indian options work well if dosed properly. Overall sentiment is positive for those who prepare, though insurance and cost barriers make self-guided approaches the norm.
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-while-doing-intermittent
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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