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