The Six Stages Of Fasting

Today I am going to inform you of the six stages of fasting and what happens in our body in each stage, especially in fasting month (Ramadan).

Stage 1: 8–14 Hours of Fasting

Your blood sugar becomes normal within 8–14 hours. If your blood sugar was elevated, it begins to decrease. Your body begins using the sugar available in the blood and stored in muscles (glycogen) during this time. This reduces your blood sugar gradually.

When we eat, the food is broken down and divided into glucose by the body. Just like a car needs petrol to move, the body uses glucose for the functioning of the body and activities.

Stage 2: 10th Hour – Shift into Burning Fat

By the 10th hour, the situation has dramatically changed. The body, having burned through most of the stored glucose, starts burning 50% glucose and 50% stored fat for energy. This is the excess fat that has been stored in the body due to overeating. When one consumes more calories than the body needs, the extra sugar is converted into fat, stored for emergency situations (such as times of food scarcity).

Stage 3: 14–24 Hours – Ketosis Begins

At this stage, the body fully transitions to burning fat. The liver converts fat into ketones, a premium fuel source, replacing glucose. Ketones suppress hunger, stabilize energy, improve mood, reduce anxiety, and enhance focus. Personally, I’ve experienced better decision-making and problem-solving abilities during this phase.

Stage 4: 24–36 Hours – Deep Ketosis & Autophagy

In 24–36 hours, the body is in its peak ketosis. Appetite is reduced because of reduced secretion of ghrelin (the hunger hormone). Furthermore, Brain-Derived Neurotrophic Factor (BDNF) rises. BDNF protects the nervous system, promotes brain cell growth, and improves thinking.

Autophagy is also induced: the body degrades aged, non-viable cells and proteins, basically "cleaning house." It has been shown that this process even targets precancerous cells, as they are more likely to be compromised. Oxidative stress (cell damage from pollution/toxins) is significantly diminished.

Stage 5: 36–48 Hours – Enhanced Insulin Sensitivity

Insulin sensitivity increases significantly at this stage. Cells start becoming more sensitive to insulin, which decreases insulin resistance—a normal condition that exists in diabetes. Inflammation reduces and healing accelerates. Fasting does not damage muscles as is popularly believed. The body does not lose muscle mass but recycles damaged proteins.

Stage 6: 48–72 Hours – Immune System Reset

In 48–72 hours, the immune system is replenished. In accordance with a study conducted in 2014, fasting for 72 hours has the ability to "reboot" the immune system by generating new immune cells. This fortifies the defense system of the body.

Conclusion

Fasting is simple yet powerful. I highly recommend it, both the physical and mental advantages. Here are the six stages of fasting.

Note: Prolonged fasting (over 24 hours) is not recommended in Ramadan but otherwise can be undertaken.

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