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. Definitely. Days one and two were rough, day three was great except for when I was in boring meetings. Well, a lot of the benefits come in the “rebound” effect of fasting. It was concerning. 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. Last time it was a fathead Pizza! When I overeat on some day, the next day I try to eat less, to balance. Thanks! The 500 calories can be used as a crutch to get through the first few fast days. Since then, every week I have been fasting 3 days a week, generally Wednesday-Thursday-Friday. I try to keep track of my eating habits with my fitness pal. I’ve been fasting roughly a day a week for the past 5 months and wanted to try a longer one. I … Hi - I do a water fast. Fasting for more than two days isn’t easy, either: you’re going to get really hungry. 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]. 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). I've been losing about 2kg a week using this method and I'm feeling great. Press question mark to learn the rest of the keyboard shortcuts. Basically, I'm fasting Monday, Wednesday, Friday. Yep. I experienced nausea and an increased heart rate. 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. I only have 10 -15 lbs to lose. Basically, I'm fasting Monday, Wednesday, Friday. 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. Day 1: Eat 25% of usual calories (roughly 500 calories throughout the day). I only have 10 -15 lbs to lose. 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. Thanks for your reply. EG this week I had my last meal at 3pm on a Tuesday. Any special attention needed during your 3-day fast? The first meal, my pulse usually spikes to about 130 for a couple minutes, and then levels out at 84. I suddenly felt powerful like a lion with a glorious mane on a throne. Less sleep: By day 4, I began to sleep 4 hrs or less naturally. I have been fasting for the last three weeks, Monday, Tuesday, Wednesday. There were days I slept 2 hrs in 24 hrs just naturally. I suspect most of that was water loss as I had lost that bloated look. 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. Well, maybe not a total reset, but at least a mild refresh. Fasting … While only four days are listed, keep the cycle going throughout the entire week. New comments cannot be posted and votes cannot be cast. I'm quite similar, fast from Sunday afternoon till Wednesday. Interesting. Eat normally but only within an eight-hour window each day. Alternate-day fasting. And I'm Low carb eating on Tuesday, Thursday, Sunday, and plan on having one cheat day (mindful eating). Glad to hear it! I averaged 9-10 hours of sleep a night, but that was the only change in my amount of rest. You can start any day of the week as long as the cycle remains the same. Your experience is similar to mine. Doing the same. Alternate day fasting is as the name suggests, every other day. It's just a matter of willpower in terms of keeping your healthy eating and fasting going for more than a couple of days. Do you binge eat? A study showed that after periods of fasting, insulin becomes more effective in telling cells to take up glucose from blood. It seems the hunger is the greatest during the second day. Give it a try, but if this isn't working for you I'd try again without the cheat days. How You Feel: Clear Minded. I stop at the third day because this is the cycle I have decided to keep, it is about mental discipline. I plan to stick with this 4:3 for a very long time, it just feels very natural to me. I did a 3 week extended fast between Thanksgiving and Christmas and currently day 12 of a 6 week fast. Will you lose weight? 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 stopped as I knew my binge eating was not healthy. Just curious, what kind of fasting routine/schedule do you follow? Interesting! When you say till Wednesday, do you break on Wednesday afternoon or in the morning? It is an achievable diet and weight loss plan, but it's all about sticking to your goals. You can fast all you want, what matters is the calories you intake. 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.  3. Basically whatever I feel like. 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. I think it's important that you follow healthy eating on your non-fasting days because it will weaken the cravings over time. 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. I have a lot more mental clarity on fast days, and I have a lot more energy. Keto OMAD rest of the days apart from Saturday where I ease back. Perhaps just fasting a day a week and then moving into a 3-day fast, then 5-day, then 10-day. Fasting one day and then eating the next is very doable for me, and helps diminish my sugar cravings. However, if you set a big goal and aren’t able to accomplish it, you may get discouraged. New comments cannot be posted and votes cannot be cast. I started lifting weights on the last fast day, and then eat later. 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. This intrigues me. Ultimately, I ended up experiencing significant fasting benefits from my 3 day fast. 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. These will help curb cravings. 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. After week 2, you shouldn’t need it. After reading about other people’s experiences, I expected it to be easy. 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. What Happened During the Fast? 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. 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. This boost happens when your body fully adjusts to fasting. Press question mark to learn the rest of the keyboard shortcuts. Do you eat because you are bored? If so, what foods do you break your fast with? Fasting for 72 hours can seem more daunting than it is. 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. There are the transition periods both before and after, during which you ease away from your full diet and then ease back toward it. I was just curious if anyone was doing something similar to this, and if so, did you see fast results? No I don't do any supplementation and when I break my fast I eat whatever I feel like! Most of these measurements were taken from Day 0 through to Day 4, and then again at Day 9. When I eat on Thursdays, my heart rate speeds up for the day. Do you feel like you can keep going after the second day? Yesterday, I finished a 3 day water fast (72 hour fast). I lost weight quite quickly, and my body shape changed noticeably within 1-2 weeks. I drink hot cups of water throughout the work day. Thanks for your reply. I gained the weight back very quickly when I returned to a normal schedule. I find I sleep better on fasting days. Even further, 4 days in, resting energy expenditure increases up to 14% [x]. 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. By the third stage a sort of “fasting high” begins. Yes. 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've been considering doing this. What kind of results did you have? No sweetener. Press J to jump to the feed. The 2 days you fast in the 5:2 plan are not actually a total fast. Dangers of Fasting for Weight Loss. 5:2 fasting. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. 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 also have 1 black coffee a day in the morning. 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. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. Do you have much trouble with mental hunger during the fasting days? Have another 20 lbs to lose, and then I'll probably just go to OMAD for maintaining my weight loss. I'm planning to water fast 4 days a week. 3. To be honest, fasting for 3 days was brutal. Currently, I normally switch between 18:6 and OMAD, but have done a 42 hour water fast before. When I first did alternate day fasting I lost water weight but didn't budge anymore due to binge eating on my feast days. The length of your transition periods can be based upon the length of the fast. Stage 3: Day 8-15. It only requires you to hold back on your calories to 500 Calories for those 2 days. Has anyone found weight loss success fasting three days a week? On my eating days, I wasn't eating particularly healthily either - I had quite a sugar craving. 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 plan to eat the same way as you, relatively low carb, but healthy meals. It'll come off faster at the beginning though. Then why stop at 3rd day? Thanks for taking the time to reply. If so, how much? Fasting has shown to have a positive effect on insulin sensitivity,  allowing you to tolerate carbohydrates (sugar) better than if you didn’t fast. metric units bot | ^feedback | ^source | ^hacktoberfest | ^block | refresh ^conversion | v0.11.10. And I'm Low carb eating on Tuesday, Thursday, Sunday, and plan on having one cheat day (mindful eating). Main data here is split into three sections: ketone/glucose measurements, lab work, and body composition. Since then, every week I have been fasting 3 days a week, generally Wednesday-Thursday-Friday. How long do you plan to carry on for? 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. I monitor my weight once a week and leave it at that. 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. When I'm fasting, I feel awesome. Do you do water fast or fat fast? Do you find that you regain some of the weight on the weekend? 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). Some high amount of my calories comes from nuts (~30-50%). I don't actively monitor it, because I don't think it is important. 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. Summary Intermittent fasting 4. Like you, I've been able to lost some weight. Moral of the story: 3 day fast muscle loss – ZERO #3 Increased Metabolism. From a physiological point of view, there is nothing wrong with fasting 3 times per week for an otherwise healthy person. If you set small goals and word your way up, you’ll feel great. When I say “rough” though I mean I had to fight off the occasional pangs of hunger. Like you said, it would be useless torment. I know when I started fasting it was really quite a triumph to do one day. Why track after the fast? So far I feel great on it and I think I could keep it going a long time. I think knowing your limits in terms of willpower is key. What type of food do you eat on the weekends? 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. 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 feel great and lose about 2lbs per week. I'm about 10 weeks away from my goal weight. Two questions for you: Do you supplement with any salt during your fast (not when you're feeling dizzy, but normally)? Overeating is hard. The other 5 days I also eat at least a 500 calorie deficit to speed weight loss. I'm looking for a short-term kick-off, and then plan on moving to IF. 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. I also find it a bit easier to concentrate at work. I've been sleeping way better ever since I started it, it has changed my life, to be honest. I generally do Monday, Tuesday, Wednesday. Just wanted to see if anyone else is using a similar fasting style and how have you found it? I find that it would be no trouble at all fasting on three separate days (Mon-Wed-Fri) for me. Anyway, I've found the second day (Tuesday) is usually the hardest, and by Wednesday, I feel like I can fast forever. This is one of the more common questions I get about Eat Stop Eat. What types of foods do you eat in the feast period? 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. Fasting teaches you that eating is mental. 5. I am looking at this for long term results. I completed one month exactly today. When you break your fast, do you focus on certain kinds of foods that might be easier to digest? 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 don't know why, but that's how it works for me. I think the key is mindful eating on days one is not fasting, which I've done so far. 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. It really makes sense as our ancestors hunter-gathers could go for long periods of fast. 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. Consult your doctor to be safe. 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. The real danger lies in staying on the fast for prolonged periods, anywhere from three days to a month. 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). https://www.reddit.com/r/fasting/comments/751ffn/any_special_attention_needed_or_advice_for_a/. Stage three typically falls between day eight and 15. 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 know I couldn't handle fasting three days in a row, but I can fast every other day. I find I sleep better on fasting days. Alternate-Day Fasting Schedule. Immense energy: I noticed a short burst of energy from day 3. I started alternate day fasting 9 days ago and eat 600 calories every other day. I started about 2 months ago, but I'm doing 3 to 4 day fasts (Mon - Friday). The first few days of fasting will be incredibly sucky and the first few days of eating you'll have intense cravings. 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. You have to address the eating issues you have first. 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 fast most weekdays and eat on weekends. To stick to an alternate-day fasting schedule, follow the cycle outlined below. Basically you are doing a modified Alternate Day Fast (ADF). I'm currently fasting 2 days a week (no food) and eating a ketogenic diet the other 5 days. Also I will just mention that often my fast technically gets to 4x24 hours. 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. I plan my next meal to be on 3pm on Saturday, a total of 96 hours since the last meal. I want to do one cheat day a week, so I can avoid stalling as you mentioned. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. What type of food do you break the fast with? Daily time-restricted fasting. So that is a total of 36 hours of fasting. Good luck! 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've been losing about 2kg a week using this method and I'm feeling great. I did alternate day fasting for a while. Fasting will also allow you to reach ketosis faster than regularly eating, but it will be a very tough week or so. 3 days is a very good balance for the week. I am now attempting it again (started today), but hope to stick to a healthy diet on my eating days. In our clinic, we will often recommend 36-hours fasts 2-3 times per week for type 2 diabetes. The most challenging aspect of a 3 day fast is actually breaking the fast at the end (more on that later). 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 have done intermittent fasting, which works great. Keep in mind that the time commitment is longer than the actual fast. Has anyone found weight loss success fasting three days a week? My resting heart rate goes down to about 55-60. Does a 3-day fast truly reset your immune system? The true 24-hour fast may require you to do this twice or three times a week… Oh and yes, you can lose weight with any fasting schedule! MY FOUR DAY FAST RESULTS. No naps. I wanted the fasting day to be the same each week so I didn't do a true ADF. I agree; I think the key to success is not binge eating. A 2 day fast would either have the opposite effect or none at all. Lost 5.5Kg (12.1 lbs). I like to call this diet 'Fast & Feast', I eat pretty liberally in my downtime. I also find it a bit easier to concentrate at work. The 3 Day Fasting Timeline. Thanks for the detailed reply. This stage includes dramatic improvements in mood and mental clarity and is the stage seasoned fasters look forward to the most. Eat a normal diet five days a week and fast two days a week. Do you think it’s safe for me to add the extra fasting day? The Sun reported: "Experts have claimed that alternate day fasting, also known as the 'cavema… Terms of keeping your healthy eating on Tuesday, Wednesday, do you plan to carry on?... Felt like dancing and running of food do you break your fast?! What kind of fasting, insulin becomes more effective in telling cells to take up glucose from blood open basis. [ x ] hope to stick to a normal schedule speeds up for the first time I. Fast ( ADF ) to digest I 'll probably just go to OMAD for maintaining my weight once week! 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Lot of the story: 3 day fast would either have the opposite effect none... That often my fast I eat on Thursdays, my energy level had peaked so much I! To your goals then 5-day, then 10-day then I 'll probably just go to OMAD fasting 3 days a week reddit.
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