A Safe, Enlightening 3 Day Fast

by Head Health Nutter on June 1, 2008

Last post we discussed whether fasting is healthy. While the debate still rages, for those who are convinced and curious to try it, here’s my method for a safe, 3 day fast.

Way to go

Based on my Natural Healing Bible (The Prescription for Nutritional Healing, 4th Edition), two Naturopathic Doc’s have seen my method and agreed it was safe for most relatively healthy people. Of course, before starting any new health program, please consult your MD and/or your ND.

The Prescription for Nutritional Healing recommends we fast at least 3 days a month and follow a 10 day fast twice a year. There are different types of fasts and depending on the length of fast, it accomplishes different things:

3 days helps the body rid itself of toxins and cleanses the blood.
5 days begins the process of healing and rebuilding the immune system.
10 days will help prevent illness and disease by giving the body time to reverse the damage caused by long-term exposure to dangerous chemicals and toxins.

Precautions to take:

  1. Fasting on water alone isn’t recommended. This releases the toxins too quickly and will cause hard-to-manage, highly unpleasant detox symptoms.
  2. Fasting for more than 3 days should only be done “under the supervision of a qualified health professional. If you have diabetes, hypoglycemia, or another chronic health problem, even short fasts should be supervised by a doctor. Pregnant and lactating women should never fast.
  3. Chewing signals to the stomach to digest and so doing so during a fast may lead to additional discomfort, such as heartburn. Chewing (gum or food) is not recommended.
  4. A final word of advice: It took years to wear your body down, and it will take time to build it back up to its peak condition. But believe it can be done. Then, whenever you feel unwell, fast and feel better.

Following a live-juice diet (see below) will tamper the side-effects of detoxing as it removes toxins more slowly than an all-water fast and promotes healing by supplying the body with vitamins, minerals and enzymes. This type of fast is also useful as it is more likely you will become accustomed to the taste of raw vegetables and continue a healthy diet high in vegetables once the fast ends.

The 3 Day Fast

The following Fasting Procedure was designed for those of us with diets laden with stimulants and food addictions. It will prepare your body for the fast so it is less of a shock to your system. For those with fairly clean diets, skip to step #2.


Step #1: Preparing to fast (Week 1 & 2)

Slowly wean yourself off sugar, other stimulants (coffee, cigarettes and alcohol), meats, fish and dairy. I took a calendar and marked every second day or so the food/substance I was cutting out of my diet. By the end of the second week, your diet should be down to simply fruits, veggies, seeds and nuts. If you’re craving some real meals, look online for vegan recipes or here for Live Lighter’s elimination diet recipes. (Update: If you’re craving some sweets, check this list for raw food desserts!)

Step #2: Blended raw food (3 days)

Three days before the fast, blend all your food in a processor. This is vacation preparation for your digestive system as blended food is partially digested already. It eases the digestive workload, slowing it down and prepping it for a lack of food. Try Live Lighter’s recipes for smoothies, blended detox green drinks, delish detox blender recipes, cleansing drink recipes and more detox blender recipes.

Step #3: The fast (3 days)

Drink your meals. “Consume at least ten 8-oz glasses of distilled water each day, plus pure juices and up to 2 cups of herbal teas. Dilute all juices with the water, adding about 1part water to 3 parts juice. Do not drink orange or tomato juice (too acidic), and avoid all juices made with sweeteners or other additives.”

Here are 17 of the most detoxifying drinks to help you with variety but the following are the best juices to have during your fast:

  • Fresh lemon juice : add juice of 1 whole lemon to a cup of warm water.
  • Master Cleanse recipe: in 1 pint of distilled water, mix 2 tbsp. natural maple syrup, juice from 1/4 lemon slice and cayenne pepper (to taste).
  • Pure juices like fresh apple, beet, cabbage, carrot, celery and grape juice (use your juicer if you have one and the time).
  • Green drinks are good, made with leafy green vegetables (like spinach, kale, collards and swiss chard).
  • As a general rule (as per Prescription for Natural Healing ), do not combine fruit and vegetable juices. Apples are the only fruit that should be added to vegetable juices. I have yet to find out why this is important…does anyone know? (Update: Molly answers this in her comment.)
  • Healing Juice: 3 carrots, 3 kale leaves, 2 stalks celery, 2 beets, 1 turnip, ¼ pound spinach, ½ head of cabbage, ¼ bunch of parsley, ¼ of an onion and ½ clove of garlic. If you don’t have a juicer, place vegetables in pure water and boil them, adding no seasonings. Save the vegetables from the broth to eat after the fast.

The Prescription for Natural Healing says to, “ Continue your normal daily routine, including moderate and mild exercise. Avoid strenuous activity.”

FASTING TIP : Plan your fast days on the weekend to allow for relative inactivity and low to no stress. Your body needs rest to divert all its energy into healing, plus, it isn’t getting any food energy. This is where fasting becomes dangerous as simply breathing requires a certain amount of calories. To live, the body draws from its storage: fat. If you lack a lot of fat, it’s especially important for you to be aware of your available energy.

Step #4: Blended Raw Food (3 days)

Return to blending raw fruits, vegetables, seeds and nuts for 3 days after your fast. The Prescription for Natural Healing says,

“The desired effects of the fast can be ruined by eating cooked foods immediately afterward. Because both the size of the stomach and the amount of secreted digestive juices may decrease during fasting, the first meals after a fast should be frequent and small.”

Step #5: Reintroduce Food (Week 4 and for as long as you want)

Slowly reintroduce solid foods back into your diet. Start with raw fruits, vegetables, seeds and nuts. Then add easy-to-digest and hypoallergenic foods like those allowed on the elimination diet. Get tasty elimination diet-friendly recipes here on Live Lighter.

If you think you might have food sensitivities or allergies, this is an ideal time to test these foods out. One at a time, slowly reintroduce wheat, dairy, eggs, soy, sugar and nightshade to your body. Choose one for one day, and during that day consume 2 to 3 servings. Note any reactions. Wait for a day and then on the third day, try another food. Repeat until you’ve tried all the possibly offending foods.

Detox Symptoms

These 5 steps to a safe and enlightening 3 day fast will help you get through your natural down cycles and help heal your body. Expect some discomfort as your body releases toxins. You may experience: fatigue; body odor; dry, scaly skin; skin eruptions; headaches; dizziness; irritability; anxiety; confusion; nausea; coughing; diarrhea; dark urine; dark, foul-smelling stools; body aches; insomnia; sinus and bronchial mucus discharge; and/or visual or hearing problems.

These side effects will pass fairly quickly. Once they do, be prepared to feel GREAT!

Good luck and happy fasting. Come back and let us know your fasting experience.

Did you enjoy this post? Please share it with your friends on your favourite social networking sites and get more like it by subscribing to Live Lighter’s RSS feed or via email.

Post to Twitter


{ 11 comments… read them below or add one }

Jennifer K. Thompson January 7, 2013 at 2:28 pm

I love the information here. My only problem I see (which seems to be the MAIN activity in fasting) is this……….
I cannot STAND or swallow, blended food. It is the texture, not the taste. Even if I did swallow it, it will soon come back out.
I am also not a person with much (ANY) money.
So i am thinking this means I CANNOT fast???? =(
Any ideas?


Head Health Nutter January 8, 2013 at 11:31 pm

Hi Jennifer, thanks for your comment – I’m sure many people share your issues! Well, the main reason for blending is to make it easier for your digestive system, but if the food isn’t even getting there, then blending your food isn’t much use to you!

What I recommend is making salads, then. Just chop all the ingredients up as finely as you prefer and make sure that you really chew everything well, taking your time. If you don’t have time to do this, then stick to juices that you can drink.

The trick to fasting, really, is to make sure that you can do it in a relatively stress-free environment. Stress inhibits our ability to process all the junk, so whether you’re juicing, blending or strictly fasting from everything but water, it’s best to do it during a time when we don’t have a lot of obligations or responsibilities to live up to.

If this isn’t possible, then make it so! Take some time off… I highly suggest going to a weekend or week-long retreat where you can fast or juice under the supervision of qualified professionals.

I hope this helps and I’d love to hear about what you end up doing!


back to basics March 25, 2013 at 11:38 am

You actually make it seem really easy together with your presentation but I to find
this matter to be actually something that I feel I’d never understand. It sort of feels too complicated and very large for me. I am having a look ahead on your next put up, I’ll attempt to get the cling of it!


me April 16, 2013 at 3:33 am

This needs some updating. Its old. I’m not just saying that just because its old it should be updated but new studies have probably come out since the.making this info somewhat archaic and even dangerous depending on the kind of information from these new studies


youtube.com April 29, 2013 at 6:51 am

This is the right webpage for anybody who wishes to understand this topic.
You know a whole lot its almost hard to argue with
you (not that I actually would want to…HaHa).
You definitely put a fresh spin on a topic
that’s been written about for years. Great stuff, just great!


T.Char May 23, 2013 at 12:00 pm

Thanx for this advice of taking a safe fasting. The bible says, “my nation perish because of lack of knowledge”
May God bless you all.


Cierra July 12, 2013 at 10:31 pm

Excellent website. A lot of helpful information here. I’m sending it to several friends ans additionally sharing in delicious. And of course, thanks on your effort!


Cecile August 11, 2013 at 10:39 pm

Actually, approaching a juice fast is very empowering. You start to notice things about your body again very quickly, like sudden energy you didn’t expect, or a brilliant idea or two, out of nowhere… And when you get serious and start to take in some serious green stuff, plenty of beautiful clean citrus, fresh and ripe and lucious, your body will respond immediately and give you all kinds of happy signals all over! I will not tell you that habits are easy to change, for they are not at all. But when you get even a glimpse of the joyous health that can be yours for nothing, just learning, educating yourself on what is really best for you, then suddenly the greatest gift on earth which is our good health, will be yours again, now, and as long as you practice eating clean!


Jessica Molina June 10, 2014 at 12:32 pm

My husband and I are praying for a break through for his immune system. Within the last six months it has been one thing after the next for him: diagnosed with chronic prostate inflammation, chronic sty in the eye, and a painful ear ache. This fast helps us plan purposefully. Thank you for the encouragement, Cecile, sister!

We will give a flow up in a couple of weeks when we are all done doing it the healthy way and searching God’s word to nourish our spirits’. For our spirits need cleaning and nutrition too!


urvesh January 4, 2016 at 3:19 pm

Hi Jessica, did the fasting heal the eye stye? I’ve started a juice fast it’s been three days now as I want my chalazion to heal as I’ve had it for 7 months now and two operations to no avail.

wait for your reply.



sharon mercado June 22, 2014 at 8:54 am

hi. thanks so much for the useful info. Just two questions: I read somewhere that distilled water is not good (don’t know to what extent), what do you think? how often should I eat or drink those food above in a day? looking forward to your reply. thanks so much!


Leave a Comment

{ 5 trackbacks }

Subscribe without commenting

Previous post:

Next post: