Thanks for the detailed reply. Consult your doctor to be safe. No I don't do any supplementation and when I break my fast I eat whatever I feel like! 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). Well, a lot of the benefits come in the “rebound” effect of fasting. 4. Also, the weight will come off quickly at first and kind of stall, then once again come off quickly if you increase calories for one day of the week. I gained the weight back very quickly when I returned to a normal schedule. Have another 20 lbs to lose, and then I'll probably just go to OMAD for maintaining my weight loss. Hi - I do a water fast. Days one and two were rough, day three was great except for when I was in boring meetings. Do you have much trouble with mental hunger during the fasting days? I know when I started fasting it was really quite a triumph to do one day. Give it a try, but if this isn't working for you I'd try again without the cheat days. I drink hot cups of water throughout the work day. When I say “rough” though I mean I had to fight off the occasional pangs of hunger. 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. 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. The 2 days you fast in the 5:2 plan are not actually a total fast. Keto OMAD rest of the days apart from Saturday where I ease back. These will help curb cravings. I wanted the fasting day to be the same each week so I didn't do a true ADF. And I'm Low carb eating on Tuesday, Thursday, Sunday, and plan on having one cheat day (mindful eating). I've been considering doing this. [4] 3. What type of food do you break the fast with? 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. You have to address the eating issues you have first. I thought of doing 3 days, then understood it was meant to be easier from the 3rd day so I thought I’d push it to 4. I suspect most of that was water loss as I had lost that bloated look. 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. I basically only want to have one true cheat day, and I plan on using my fitness pal to keep me on track on the days I eat. Definitely. I find I sleep better on fasting days. EG this week I had my last meal at 3pm on a Tuesday. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. The 3 Day Fasting Timeline. Just wanted to see if anyone else is using a similar fasting style and how have you found it? It seems the hunger is the greatest during the second day. The most challenging aspect of a 3 day fast is actually breaking the fast at the end (more on that later). When you break your fast, do you focus on certain kinds of foods that might be easier to digest? 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. It only requires you to hold back on your calories to 500 Calories for those 2 days. Less sleep: By day 4, I began to sleep 4 hrs or less naturally. Then why stop at 3rd day? I feel great and lose about 2lbs per week. Day 1: Eat 25% of usual calories (roughly 500 calories throughout the day). Like you, I've been able to lost some weight. What types of foods do you eat in the feast period? If you set small goals and word your way up, you’ll feel great. Will you lose weight? I don't know why, but that's how it works for me. Summary Intermittent fasting I started lifting weights on the last fast day, and then eat later. 3 days is a very good balance for the week. https://www.reddit.com/r/fasting/comments/751ffn/any_special_attention_needed_or_advice_for_a/. Moral of the story: 3 day fast muscle loss – ZERO #3 Increased Metabolism. 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. I stop at the third day because this is the cycle I have decided to keep, it is about mental discipline. Eat normally but only within an eight-hour window each day. New comments cannot be posted and votes cannot be cast. No sweetener. Stage three typically falls between day eight and 15. Basically you are doing a modified Alternate Day Fast (ADF). 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. For years, I've wanted to try out a 3 to 7 day fast, but my schedule – and a good bit of fear – haven't permitted it. I averaged 9-10 hours of sleep a night, but that was the only change in my amount of rest. New comments cannot be posted and votes cannot be cast. To stick to an alternate-day fasting schedule, follow the cycle outlined below. I'm quite similar, fast from Sunday afternoon till Wednesday. If so, what foods do you break your fast with? By the third stage a sort of “fasting high” begins. Thanks for taking the time to reply. What type of food do you eat on the weekends? To be honest, fasting for 3 days was brutal. The true 24-hour fast may require you to do this twice or three times a week… Just curious, what kind of fasting routine/schedule do you follow? 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. Overeating is hard. When you say till Wednesday, do you break on Wednesday afternoon or in the morning? I know I couldn't handle fasting three days in a row, but I can fast every other day. I lost weight quite quickly, and my body shape changed noticeably within 1-2 weeks. Do you feel like you can keep going after the second day? Since then, every week I have been fasting 3 days a week, generally Wednesday-Thursday-Friday. You can fast all you want, what matters is the calories you intake. 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. Daily time-restricted fasting. 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). Alternate-Day Fasting Schedule. Good luck! I don't actively monitor it, because I don't think it is important. From a physiological point of view, there is nothing wrong with fasting 3 times per week for an otherwise healthy person. Interesting. I also find it a bit easier to concentrate at work. And I'm Low carb eating on Tuesday, Thursday, Sunday, and plan on having one cheat day (mindful eating). 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. I completed one month exactly today. 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. Keep in mind that the time commitment is longer than the actual fast. Even further, 4 days in, resting energy expenditure increases up to 14% [x]. Alternate day fasting is as the name suggests, every other day. What kind of results did you have? Lost 5.5Kg (12.1 lbs). I started alternate day fasting 9 days ago and eat 600 calories every other day. It was published in the peer-reviewed journal Cell Metabolism on an open access basis and the study is available to read for free online. This intrigues me. Most of these measurements were taken from Day 0 through to Day 4, and then again at Day 9. Ultimately, I ended up experiencing significant fasting benefits from my 3 day fast. By day 6, my energy level had peaked so much that I felt like dancing and running. I experienced nausea and an increased heart rate. Oh and yes, you can lose weight with any fasting schedule! I'm looking for a short-term kick-off, and then plan on moving to IF. 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). I'm about 10 weeks away from my goal weight. 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. I only have 10 -15 lbs to lose. The first meal, my pulse usually spikes to about 130 for a couple minutes, and then levels out at 84. 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. 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]. Thanks! On my eating days, I wasn't eating particularly healthily either - I had quite a sugar craving. I stopped as I knew my binge eating was not healthy. The Sun reported: "Experts have claimed that alternate day fasting, also known as the 'cavema… 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. I have done intermittent fasting, which works great. I am now attempting it again (started today), but hope to stick to a healthy diet on my eating days. Do you eat because you are bored? So that is a total of 36 hours of fasting. Basically, I'm fasting Monday, Wednesday, Friday. Do you find that you regain some of the weight on the weekend? I did alternate day fasting for a while. Do you think it’s safe for me to add the extra fasting day? I also find it a bit easier to concentrate at work. Some high amount of my calories comes from nuts (~30-50%). I like to call this diet 'Fast & Feast', I eat pretty liberally in my downtime. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. Like you said, it would be useless torment. I've been losing about 2kg a week using this method and I'm feeling great. No naps. I am looking at this for long term results. Anyway, I've found the second day (Tuesday) is usually the hardest, and by Wednesday, I feel like I can fast forever. Yep. This boost happens when your body fully adjusts to fasting. Fasting for 72 hours can seem more daunting than it is. A 2 day fast would either have the opposite effect or none at all. 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'm currently fasting 2 days a week (no food) and eating a ketogenic diet the other 5 days. 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. Has anyone found weight loss success fasting three days a week? 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. 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. 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. You can start any day of the week as long as the cycle remains the same. I've been losing about 2kg a week using this method and I'm feeling great. 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. There are the transition periods both before and after, during which you ease away from your full diet and then ease back toward it. Thanks for your reply. Also I will just mention that often my fast technically gets to 4x24 hours. So far I feel great on it and I think I could keep it going a long time. I have been fasting for the last three weeks, Monday, Tuesday, Wednesday. I only have 10 -15 lbs to lose. In our clinic, we will often recommend 36-hours fasts 2-3 times per week for type 2 diabetes. It was concerning. 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 find that it would be no trouble at all fasting on three separate days (Mon-Wed-Fri) for me. It is an achievable diet and weight loss plan, but it's all about sticking to your goals. I generally do Monday, Tuesday, Wednesday. Any special attention needed during your 3-day fast? 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. I also have 1 black coffee a day in the morning. Looks like you're using new Reddit on an old browser. Glad to hear it! 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. I think it's important that you follow healthy eating on your non-fasting days because it will weaken the cravings over time. Doing the same. After reading about other people’s experiences, I expected it to be easy. Stage 3: Day 8-15. 3. This is one of the more common questions I get about Eat Stop Eat. 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