Also another important thing to note is that you can do alternate day fasting while consuming 0-500 calories, if you find that eating nothing is just too difficult and straining I would recommend increasing calorie intake and filling up on leafy greens and lean meats as they are low calorie and nutrient rich. And I'm Low carb eating on Tuesday, Thursday, Sunday, and plan on having one cheat day (mindful eating). I am looking at this for long term results. I suddenly felt powerful like a lion with a glorious mane on a throne. Keto OMAD rest of the days apart from Saturday where I ease back. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. Thanks for the detailed reply. I find I sleep better on fasting days. I lost weight quite quickly, and my body shape changed noticeably within 1-2 weeks. Anyway, I've found the second day (Tuesday) is usually the hardest, and by Wednesday, I feel like I can fast forever. An all-day fast may sound intimidating, but Lowden explains you may not need to be so strict to see results, since calorie reduction is the key to weight loss. I plan to eat the same way as you, relatively low carb, but healthy meals. What types of foods do you eat in the feast period? When I first did alternate day fasting I lost water weight but didn't budge anymore due to binge eating on my feast days. I’ve been fasting roughly a day a week for the past 5 months and wanted to try a longer one. Thanks for taking the time to reply. Also I will just mention that often my fast technically gets to 4x24 hours. And, more recently, we've spoken with Elaina Love, who teaches people how to complete 3-7 day “cleanses” that are very closely aligned with fasting principles. I also find it a bit easier to concentrate at work. Fasting one day and then eating the next is very doable for me, and helps diminish my sugar cravings. Glad to hear it! Moral of the story: 3 day fast muscle loss – ZERO #3 Increased Metabolism. Yesterday, I finished a 3 day water fast (72 hour fast). However, there is some evidence to suggest that fasting once a week can give you some of the many health benefits of the longer forms of fasting. So before you crawl into a cave for 3 days without food and water, let’s look at some of the health benefits of fasting once a week. If you want to calculate potential weight loss, just find out the calorie deficits for the days you are fasting and multiply that by the days of the month, divide by 3500 (3500 cals in a pound) and you'll see the predicted results. 5. The 2 days you fast in the 5:2 plan are not actually a total fast. From a physiological point of view, there is nothing wrong with fasting 3 times per week for an otherwise healthy person. By the third stage a sort of “fasting high” begins. I've been sleeping way better ever since I started it, it has changed my life, to be honest. Dangers of Fasting for Weight Loss. The 500 calories can be used as a crutch to get through the first few fast days. The first few days of fasting will be incredibly sucky and the first few days of eating you'll have intense cravings. This boost happens when your body fully adjusts to fasting. Well, a lot of the benefits come in the “rebound” effect of fasting. No I don't do any supplementation and when I break my fast I eat whatever I feel like! Thanks for your reply. New comments cannot be posted and votes cannot be cast. For instance, one small, three-week study showed that practicing alternate-day fasting impaired blood sugar control in women but had no effect in men . Looks like you're using new Reddit on an old browser. Fasting has shown to have a positive effect on insulin sensitivity, [3] allowing you to tolerate carbohydrates (sugar) better than if you didn’t fast. If our sole goal was to maximize benefits of fasting, a fasting period of 3-5 days is probably the best way to do this before running into undesirable effects (stress on the endocrine system, etc). While only four days are listed, keep the cycle going throughout the entire week. Yes. New comments cannot be posted and votes cannot be cast. However, if you set a big goal and aren’t able to accomplish it, you may get discouraged. When you say till Wednesday, do you break on Wednesday afternoon or in the morning? I also find it a bit easier to concentrate at work. What type of food do you break the fast with? I fast regularly twice a year I have 2 different fasts I do one 3 day fast coffee and water my good fast is my 23 hr. Yep. I don't notice any 'hunger', I only notice 'mental hunger' - my mind thinks about eating things but I am not hungry in my stomach. The study was carried out by a large group of researchers from institutions including the University of Graz and Joanneum Research Forschungsgesellschaft in Austria, the University of Fribourg in Switzerland, INSERM in France and the University of Freiburg in Germany. I don't know why, but that's how it works for me. I can tell you however that even after pigging out with some food on friday night and saturday, on sunday my clothes and belt are still looser, not tighter. To be honest, fasting for 3 days was brutal. No naps. I also have 1 black coffee a day in the morning. Interesting. Alternate-day fasting. What type of food do you eat on the weekends? I drink hot cups of water throughout the work day. I'm about 10 weeks away from my goal weight. The first meal, my pulse usually spikes to about 130 for a couple minutes, and then levels out at 84. A study showed that after periods of fasting, insulin becomes more effective in telling cells to take up glucose from blood. I … I generally do Monday, Tuesday, Wednesday. You can start any day of the week as long as the cycle remains the same. I stopped as I knew my binge eating was not healthy. I plan to stick with this 4:3 for a very long time, it just feels very natural to me. On my eating days, I wasn't eating particularly healthily either - I had quite a sugar craving. I think it's important that you follow healthy eating on your non-fasting days because it will weaken the cravings over time. I was just curious if anyone was doing something similar to this, and if so, did you see fast results? Then there was the 16:8 method that involved fasting for sixteen hours per day and eating your usual amount of food during an eight-hour window, which was a lot more appealing and realistic for me—because guurl, I like to eat and am not interested in calorie restriction. Perhaps just fasting a day a week and then moving into a 3-day fast, then 5-day, then 10-day. MY FOUR DAY FAST RESULTS. After week 2, you shouldn’t need it. The Sun reported: "Experts have claimed that alternate day fasting, also known as the 'cavema… I'm planning to water fast 4 days a week. I think the key is mindful eating on days one is not fasting, which I've done so far. I like to call this diet 'Fast & Feast', I eat pretty liberally in my downtime. 5:2 fasting protocol: restricting calories to 500-700 per day for two days a week Proponents of intermittent fasting claim that it allows the body to enter its highest fat-burning state, which occurs about 8-12 hours after eating a meal, and eliminate fat without sacrificing muscle mass. This stage includes dramatic improvements in mood and mental clarity and is the stage seasoned fasters look forward to the most. Lost 5.5Kg (12.1 lbs). Alternate day fasting is as the name suggests, every other day. Thanks! If so, how much? I am now attempting it again (started today), but hope to stick to a healthy diet on my eating days. Have another 20 lbs to lose, and then I'll probably just go to OMAD for maintaining my weight loss. I don't actively monitor it, because I don't think it is important. I'm currently fasting 2 days a week (no food) and eating a ketogenic diet the other 5 days. It really makes sense as our ancestors hunter-gathers could go for long periods of fast. You have to address the eating issues you have first. I don't seem to require any special attention during my 3 day fast, I just try to keep busy because otherwise your mind will wander back at the food. Then why stop at 3rd day? I only have 10 -15 lbs to lose. Press question mark to learn the rest of the keyboard shortcuts. Overeating is hard. This intrigues me. Daily time-restricted fasting. Basically, I'm fasting Monday, Wednesday, Friday. Just wanted to see if anyone else is using a similar fasting style and how have you found it? That being said you might enjoy the cheat day and then be able to stick to the plan longer, and with three fast days you will likely still lose weight. There are the transition periods both before and after, during which you ease away from your full diet and then ease back toward it. If you set small goals and word your way up, you’ll feel great. While most fasting practitioners recommend fasts between 5 and 14 days, I found some detailed accounts of people who had fasted for as long as 45 days and lived to tell the tale. Days one and two were rough, day three was great except for when I was in boring meetings. I started alternate day fasting 9 days ago and eat 600 calories every other day. Press question mark to learn the rest of the keyboard shortcuts. Press J to jump to the feed. Give it a try, but if this isn't working for you I'd try again without the cheat days. You would take half the number of days of the fast for each transition period, essentially doubling the number of days between start and finish. I agree; I think the key to success is not binge eating. I've been considering doing this. Alternate-Day Fasting Schedule. Interesting! metric units bot | ^feedback | ^source | ^hacktoberfest | ^block | refresh ^conversion | v0.11.10. The most challenging aspect of a 3 day fast is actually breaking the fast at the end (more on that later). 3 days is a very good balance for the week. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. Has anyone found weight loss success fasting three days a week? There were days I slept 2 hrs in 24 hrs just naturally. I monitor my weight once a week and leave it at that. It's working quite well so far, I've been doing this for a month and I've lost about 2 pounds a week (and I'm a short woman so weight loss is often much slower for me). Doing the same. Currently, I normally switch between 18:6 and OMAD, but have done a 42 hour water fast before. Will you lose weight? Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right placeâa community of like-minded individuals sharing our knowledge and experiences. 3. Like you said, it would be useless torment. Even further, 4 days in, resting energy expenditure increases up to 14% [x]. If you have fat to lose you shouldn't need the cheat day, you really only need cheat days if you're very lean to begin with and are trying to get down to extremely lean levels of body fat (less than 10% for men, I feel like the line is fuzzier for women but probably sub 20ish). Consult your doctor to be safe. When I overeat on some day, the next day I try to eat less, to balance. These will help curb cravings. I have a lot more mental clarity on fast days, and I have a lot more energy. It's just a matter of willpower in terms of keeping your healthy eating and fasting going for more than a couple of days. I started lifting weights on the last fast day, and then eat later. Like you, I've been able to lost some weight. I completed one month exactly today. The 3 Day Fasting Timeline. Definitely. I find I sleep better on fasting days. And I'm Low carb eating on Tuesday, Thursday, Sunday, and plan on having one cheat day (mindful eating). Beta hydroxybutyrate (BHB) is the most common ketone and it is often packaged with MCT powder, which can be filled with calories and knock you out of fasting. I wanted the fasting day to be the same each week so I didn't do a true ADF. Fasting for 72 hours can seem more daunting than it is. It was concerning. I continue exercising and working out during the 3 days, and in fact I prefer working out on the fasting days, I feel more alert and more energetic. [4] 3. No sweetener. Basically you are doing a modified Alternate Day Fast (ADF). I did a 3 week extended fast between Thanksgiving and Christmas and currently day 12 of a 6 week fast. You finish dinner on day 1 at 7 pm for instance, and you would skip all meals on day 2, and not eat again until breakfast at 7 am on day 3. I am down 10 pounds and it has been difficult but found a really informative video here: http://articles.mercola.com/sites/articles/archive/2014/06/08/alternate-day-fasting.aspx. I think knowing your limits in terms of willpower is key. 5:2 fasting. Do you feel like you can keep going after the second day? I have done intermittent fasting, which works great. Low carb eating is difficult as it is so if you feel weak or sick I would recommend adding some healthy carbs with a low glycemic index to your diet. I fast most weekdays and eat on weekends. Less sleep: By day 4, I began to sleep 4 hrs or less naturally. So far I feel great on it and I think I could keep it going a long time. How You Feel: Clear Minded. Main data here is split into three sections: ketone/glucose measurements, lab work, and body composition. This is one of the more common questions I get about Eat Stop Eat. I find that it would be no trouble at all fasting on three separate days (Mon-Wed-Fri) for me. Thanks for your reply. Fasting for more than two days isn’t easy, either: you’re going to get really hungry. There are three main approaches to IF: time-restricted fasting, where you limit your eating to a set time every day and fast for the other 12 to 18 hours; modified fasting (a.k.a. Contrary to popular belief, intermittent fasting doesn’t slow down the metabolism but actually increases it by 3.6% after the first 48 hours [ix]. Oh and yes, you can lose weight with any fasting schedule! Stage three typically falls between day eight and 15. I did alternate day fasting for a while. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. I am planning to do a 7 day fast twice a year for health benefits, likely one in January and one in July, and see how I go with this 3 day fasting per week. Those are the issues you have to fix in order to lose weight. By day 6, my energy level had peaked so much that I felt like dancing and running. Has anyone found weight loss success fasting three days a week? If so, what foods do you break your fast with? Your experience is similar to mine. In most studies of alternate day fasting (24-36 hours) and other multi-day fasting schedules, researchers have used dietary interventions that call for around 500 calories per day on fasting days. 4. I gained the weight back very quickly when I returned to a normal schedule. I only have 10 -15 lbs to lose. Why track after the fast? Summary Intermittent fasting The other 5 days I also eat at least a 500 calorie deficit to speed weight loss. I fast for two days a week, so I need to balance it with ~2500 calories every day (when my baseline is 1800 = 2500 * 5 / 7). I experienced nausea and an increased heart rate. I stop at the third day because this is the cycle I have decided to keep, it is about mental discipline. Since then, every week I have been fasting 3 days a week, generally Wednesday-Thursday-Friday. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. From personal experience, I can tell you a 7-10 day water fast helps a whole lot when you're trying to reset you diet and stop eating sugar. When I eat on Thursdays, my heart rate speeds up for the day. I find the ketogenic diet on the eating days very helpful as it reduces hunger on the eating days so I don't over do it when it comes time to eat, but i did have to balance my electrolytes early on. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. I call it the "feast and fast" diet, I have 4 days of 'feast' period where I eat, and 3 days of fasting, to prepare for the next feast. Any special attention needed during your 3-day fast? It only requires you to hold back on your calories to 500 Calories for those 2 days. I want to do one cheat day a week, so I can avoid stalling as you mentioned. Some high amount of my calories comes from nuts (~30-50%). Stage 3: Day 8-15. I averaged 9-10 hours of sleep a night, but that was the only change in my amount of rest. What kind of results did you have? The real danger lies in staying on the fast for prolonged periods, anywhere from three days to a month. 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