Expert Q&A

What a 55 water fast did for me while doing intermittent fasting

My Personal 5-Day Water Fast Experience Combined with Intermittent Fasting

As the founder of CFP Weight Loss and author of The Fasting Blueprint, I've guided thousands through sustainable protocols. At 52, battling hormonal changes, stubborn midsection fat, and rising blood pressure, I decided to test a structured 5-day water fast while already deep into intermittent fasting. The results exceeded my expectations for someone who's failed multiple diets before.

I eased in with my usual 16:8 intermittent fasting schedule for two weeks prior. Then I consumed only water, black coffee, and electrolytes (sodium, potassium, magnesium) for five full days. By day three, the initial headaches subsided and mental clarity emerged. I lost 9.4 pounds total, with 6.2 pounds staying off after a careful refeed. Most importantly, my fasting insulin dropped from 14 to 7.2 μU/mL.

Key Benefits I Discovered for Joint Pain and Metabolic Health

The most dramatic shift was in joint pain relief. Years of inflammation from carrying extra weight had made stairs painful. By day four of the water fast, knee and hip discomfort decreased by roughly 70%. This aligns with autophagy kicking in around 48-72 hours, where the body clears damaged cells. For those managing diabetes alongside weight, my average blood glucose fell from 118 to 92 mg/dL.

Hormonal changes in perimenopause had made fat loss nearly impossible despite calorie restriction. The fast reset my leptin sensitivity. Two weeks post-fast, I maintained a 14:10 intermittent fasting window and continued losing 1.8 pounds per week without the usual plateaus. No gym was required—daily 20-minute walks were enough, perfect for beginners intimidated by exercise.

How to Safely Combine Water Fasting with Intermittent Fasting

Beginners should not jump straight into a 5-day fast. Start by mastering 16:8 intermittent fasting for 14-21 days. Stock electrolytes: aim for 4000mg sodium, 1000mg potassium, 300mg magnesium daily to prevent refeeding syndrome. Break the fast gently with bone broth, then steamed vegetables on day six.

In my The Fasting Blueprint protocol, I emphasize listening to your body. If dizziness or heart palpitations occur, end the fast immediately. For middle-income families, this approach costs almost nothing compared to expensive programs insurance won't cover. Track progress with a simple journal: energy levels, joint comfort, waist measurement, and morning glucose.

Long-Term Results and What to Expect After Your First Extended Fast

Three months later, I've kept 17 of the 22 pounds off. My blood pressure normalized from 142/88 to 118/76 without medication changes. The biggest win? Confidence. After years of embarrassment about obesity, this experience showed me my body could still respond when given the right signals through strategic fasting.

If you're overwhelmed by conflicting nutrition advice and have failed every diet, consider this low-time-commitment method. No complex meal plans required—just water, salt, and patience. The synergy between intermittent fasting and periodic longer fasts creates metabolic flexibility that calorie counting alone rarely achieves.

💬 What the Community Says

The community shows strong interest in combining 5-day water fasts with intermittent fasting, especially among 45-55 year olds struggling with hormonal weight gain and joint issues. Many report 8-12 pounds lost during the fast with 60-75% maintained afterward, praising improvements in blood sugar and reduced inflammation. A common debate centers on electrolyte supplementation—some experienced headaches and fatigue without adequate sodium, while others using LMNT or homemade mixes sailed through. Beginners often express anxiety about muscle loss or gallstones, sharing stories of successful refeeds with bone broth. Insurance concerns drive popularity since it's essentially free, though a vocal minority warns against attempting without doctor approval when managing diabetes or blood pressure meds. Lived experiences highlight mental clarity by day 3-4 and better energy once back to 16:8 IF, but many admit the first 48 hours feel miserable. Overall sentiment is cautiously optimistic with repeated calls for gradual ramp-up rather than cold-turkey extended fasts.
Cite this answer
Clark, R. (2026). What a 55 water fast did for me while doing intermittent fasting. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/what-a-55-water-fast-did-for-me-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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