I didn't read the research they are talking about if it says that intermittent fasting is good for you then I suppose it must be ?
Although fasting for three days seems extreme.
Three days is not extreme to most adherents of fasting regimes. I was raised Seventh Day Adventist. Since childhood, we would go on periodic fasts at least once a month for three day duration. Only water was allowed. The second day is actually the hardest. By day 3, the body "resets" itself to adopt without food. You have bursts of energy and other types of physical manifestations. The central idea behind fasting is the rid the body of toxins and "spiritual uncleanliness." Basically, it's flushing out the body with water.
From this point, you can reestablish whatever diet you would like to cultivate.
Fasting does has its uses. There are types of yoga that you can't do with food in the system as it directs the body's energy towards digestion, for example. I know people that have drastically altered their diet for the better this way. Is it a good method? Who knows.
Whatever fasting might have as benefits, ridding the body of toxins isn't one of them.
Toxins in the body are eliminated by the liver and kidneys. Both work more effectively when you are well fed; but in a healthy person, both will continue to work effectively even if all you consume is water, as long as the 'water only' regime lasts for no more than a few days. Any action that is claimed to 'rid your body of toxins' is almost certainly pure woo - unless you are being hooked up to a dialysis machine.
The human body is pretty good at balancing the concentration of various solutes; if you consume more water than is needed for this, it is excreted by the kidneys, with very little other stuff - drink a lot, and you can flush out some salts, but not much else will leave via the urine other than water. Drink enough water, fast enough, and the kidneys can't keep up, and you die. Drink lots of water without consuming salt to replace what is flushed out, and you will get very sick, and may die.
Drink very little water, and the kidneys and liver will still flush out all the toxins you need to get rid of; the kidneys will recover as much water as possible, and your urine will become very dark. No fewer toxins are excreted in this situation than in any other. If you drink so little water that you risk not being able to flush out all of the toxins generated by your metabolism, then you will be very thirsty; and you may die. However your death will not be due to 'toxins' as such; they are just one element of fatally severe dehydration.
There is no evidence at all that it is possible to direct the body's energy towards digestion, other than by eating food.
It is a good idea to drink enough water to avoid very dark coloured urine; but most healthy people will naturally do this, because they get thirsty long before they get sufficiently dehydrated for it to be a problem; drinking too much water can be avoided by simply not drinking unless you are thirsty.
There is a very popular modern myth that people should drink a lot of water - the common version of this myth says that people should drink 2 litres (eight cups) of water per day. This has its origins in advice from the US Food and Nutrition Board of the National Research Council; their advice read "A suitable allowance for adults is 2.5 litres daily in most instances.
Most of this quantity is contained in prepared foods". Food contains a lot of water - not just directly as water, but also chemically bound to the food, particularly in carbohydrates, which when metabolised produce carbon dioxide and water.
The fact is that conscious control of water levels in humans works about as poorly as conscious control of breathing - the body can usually deal with it, but it's needless, and if taken to extremes, can be harmful. Humans have evolved perfectly good autonomic processes to control water levels, and if you follow the signals - drink when thirsty, stop when sated - you will be just fine.