Water Fasting: A Mini Guide by The Nutri Guy

Reconnecting With a Powerful Practice

I used to fast regularly. Every few months, I’d take three days to go water-only, reset, and realign. It became a rhythm for me, a way to pause, declutter my body and my mind, and come back clearer.

But then life got in the way. Responsibilities piled up. Routine changed. And slowly, without even realising it, I let the practice slip. For years, I didn’t fast at all.

Recently, I hit a wall. I wasn’t feeling my best, not physically, mentally, or energetically. Something was off. And it hit me: maybe I’d lost my rhythm because I’d lost my reset button.

So, I fasted again. Three days, just water. And it changed everything.

This guide was born from that experience and from my decade-long journey of exploring fasting as a tool for wellbeing. Below is a condensed version of a 20 page full guide.

The Benefits of Water Fasting

Water fasting isn’t just about not eating. It’s about what happens when you give your body the space to heal.

✅ Weight Loss

Without calories, your body shifts into fat-burning mode. You naturally lose weight, particularly if you were eating in excess before.

♻️ Detoxification

Your digestive system takes a break, giving the liver and kidneys time to detoxify. You might notice clearer skin, reduced bloating, and improved digestion.

⚖️ Mental Clarity

By day two, many people feel a sense of calm focus. Your brain switches from glucose to ketones, which can enhance mental sharpness.

🌡️ Improved Health Markers

Water fasting has been shown to improve insulin sensitivity, lower blood pressure, and reset the gut microbiome.

Personally, I felt lighter, brighter, and more disciplined.

What to Expect During the Fast:

• Day 1: Hunger pangs are strongest here. You might feel fidgety, tempted, or slightly weak.

• Day 2: Energy may dip, but clarity starts to come through. Hunger becomes less intense.

• Day 3: A surprising stillness. Food thoughts may still arise, but the emotional attachment softens.

Common Symptoms:

• Hunger: Comes in waves. Staying hydrated helps massively.

• Fatigue: Rest when needed. Energy fluctuates.

• Mood swings: Be gentle with yourself. Journal. Breathe.

  
  

How to Prepare for a Water Fast

Preparation sets the tone. A clean start = a smoother fast.

✍️ 1. Reflect on Your Why

Why are you fasting? Clarity helps you commit. (clarity, reset, discipline, healing, etc.)

🌿 2. Clean Up Your Diet (3–5 Days Before)

Gradually cut:

• Sugar

• Caffeine

• Alcohol

• Ultra-processed foods

• Heavy meals at night

Focus on:

• Fresh fruits & veg

• Whole grains

• Hydration

• 
  

☕️ 3. Reduce Caffeine Slowly

Avoid a caffeine withdrawal headache mid-fast.

⏰ 4. Plan Your Calendar

Avoid social meals, intense workdays, and workouts during your fasting days. Create space.

Tips for a Successful Water Fast: Support, Not Struggle

💧 1. Water — Your Primary Fuel

Drink 2.5–3L/day. Room temp or warm feels best. Hydration reduces headaches and hunger.

🧂 2. Add Salt for Electrolyte Support

A pinch of Himalayan salt in a few glasses/day or make a salt shot: half teaspoon + warm water + lemon.

🧸 3. Take it Easy

Gentle walks. Light tasks. Midday naps. Let your energy guide you.

🧡 4. Find Your People

Fast with friends, join a WhatsApp group, or DM me @thenutriguy — we’re doing this together end of month.

🎶 5. Feed Your Mind

Audiobooks. Music. Nature. Gentle distraction > obsession with food.

⚖️ 6. Anchor in Purpose

Write your "why" somewhere visible. Let it carry you.

Breaking the Fast

Golden Rule: Refeeding is critical. Don’t rush it.

🍲 First Foods:

• Water-rich fruit (papaya, berries, watermelon)

• Light broth or steamed veg

• Coconut water

🤔 Go Slow:

Eat in small portions every 4–6 hours. Chew thoroughly.

🤍 My First Meal:

• Watermelon with a bit of salt

• Vegetable soup

• Light walk after

Days 2–3: Add soft grains, soups, cooked lentils. Avoid dairy, meat, and processed food until at least Day 4.

Long-Term Lifestyle Changes

Fasting becomes a mirror. It shows you what really matters.

🤾 Mindful Eating:

I chew slower. I question cravings. I appreciate food more.

🌿 Simpler Meals:

More colour. Less noise. My digestion and energy thank me.

⏱️ Gentle Intermittent Fasting:

Often 12–16 hour daily fasts feel natural now.

🌾 Regular Reset Rhythm:

Now I fast quarterly or seasonally, for 3 days.

⛹️‍♂️ More Presence:

Morning journaling. Stillness. No phone at meals. I’m living slower.

Final Thoughts & Invitation to Join the Movement

This isn’t about restriction. It’s about reconnection. Fasting gave me back clarity, calm, and control.

If you’re ready, I invite you to join me for a 3–4 day fast at the end of this month. We’ll share tips, support, and hold each other accountable.

Message me @thenutriguy or comment below.

Let’s return to ourselves — together.

Genesis (The Nutri Guy)