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 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. Keto OMAD rest of the days apart from Saturday where I ease back. Overeating is hard. 5:2 fasting. Do you have much trouble with mental hunger during the fasting days? 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. Basically, I'm fasting Monday, Wednesday, 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. I suspect most of that was water loss as I had lost that bloated look. Currently, I normally switch between 18:6 and OMAD, but have done a 42 hour water fast before. I … Has anyone found weight loss success fasting three days a week? 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 completed one month exactly today. I agree; I think the key to success is not binge eating. Why track after the fast? I also find it a bit easier to concentrate at work. I plan to eat the same way as you, relatively low carb, but healthy meals. Ultimately, I ended up experiencing significant fasting benefits from my 3 day fast. The 3 Day Fasting Timeline. Stage three typically falls between day eight and 15. Fasting teaches you that eating is mental. 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. By day 6, my energy level had peaked so much that I felt like dancing and running. 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. The length of your transition periods can be based upon the length of the fast. No sweetener. Anyway, I've found the second day (Tuesday) is usually the hardest, and by Wednesday, I feel like I can fast forever. I'm currently fasting 2 days a week (no food) and eating a ketogenic diet the other 5 days. In our clinic, we will often recommend 36-hours fasts 2-3 times per week for type 2 diabetes. Yep. 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]. Definitely. I stopped as I knew my binge eating was not healthy. So that is a total of 36 hours of fasting. The 500 calories can be used as a crutch to get through the first few fast 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. When I first did alternate day fasting I lost water weight but didn't budge anymore due to binge eating on my feast days. New comments cannot be posted and votes cannot be cast. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. 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. Main data here is split into three sections: ketone/glucose measurements, lab work, and body composition. I started about 2 months ago, but I'm doing 3 to 4 day fasts (Mon - Friday). Moral of the story: 3 day fast muscle loss – ZERO #3 Increased Metabolism. Do you eat because you are bored? 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. 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. Press J to jump to the feed. When I'm fasting, I feel awesome. I find that it would be no trouble at all fasting on three separate days (Mon-Wed-Fri) for me. I think knowing your limits in terms of willpower is key. Any special attention needed during your 3-day fast? I've been losing about 2kg a week using this method and I'm feeling great. 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. Interesting. I am now attempting it again (started today), but hope to stick to a healthy diet on my eating days. I averaged 9-10 hours of sleep a night, but that was the only change in my amount of rest. I find I sleep better on fasting days. Fasting will also allow you to reach ketosis faster than regularly eating, but it will be a very tough week or so. I generally do Monday, Tuesday, Wednesday. The first meal, my pulse usually spikes to about 130 for a couple minutes, and then levels out at 84. I'm planning to water fast 4 days a week. Thanks for your reply. I'm quite similar, fast from Sunday afternoon till Wednesday. A study showed that after periods of fasting, insulin becomes more effective in telling cells to take up glucose from blood. My resting heart rate goes down to about 55-60. It seems the hunger is the greatest during the second day. I like to call this diet 'Fast & Feast', I eat pretty liberally in my downtime. Also I will just mention that often my fast technically gets to 4x24 hours. I plan to stick with this 4:3 for a very long time, it just feels very natural to me. No naps. Eat a normal diet five days a week and fast two days a week. I have been fasting for the last three weeks, Monday, Tuesday, Wednesday. I'm looking for a short-term kick-off, and then plan on moving to IF. Stage 3: Day 8-15. Like you, I've been able to lost some weight. Thanks for the detailed reply. I find I sleep better on fasting days. The other 5 days I also eat at least a 500 calorie deficit to speed weight loss. Will you lose weight? And I'm Low carb eating on Tuesday, Thursday, Sunday, and plan on having one cheat day (mindful eating). It only requires you to hold back on your calories to 500 Calories for those 2 days. Just curious, what kind of fasting routine/schedule do you follow? Have another 20 lbs to lose, and then I'll probably just go to OMAD for maintaining my weight loss. I want to do one cheat day a week, so I can avoid stalling as you mentioned. Give it a try, but if this isn't working for you I'd try again without the cheat days. I lost weight quite quickly, and my body shape changed noticeably within 1-2 weeks. I know I couldn't handle fasting three days in a row, but I can fast every other day. The real danger lies in staying on the fast for prolonged periods, anywhere from three days to a month. I did alternate day fasting for a while. When I say “rough” though I mean I had to fight off the occasional pangs of hunger. Less sleep: By day 4, I began to sleep 4 hrs or less naturally. How You Feel: Clear Minded. Eat normally but only within an eight-hour window each day. 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. Lost 5.5Kg (12.1 lbs). Dangers of Fasting for Weight Loss. Does a 3-day fast truly reset your immune system? I also find it a bit easier to concentrate at work. The true 24-hour fast may require you to do this twice or three times a week… The first few days of fasting will be incredibly sucky and the first few days of eating you'll have intense cravings. Fasting … Alternate day fasting is as the name suggests, every other day. I have done intermittent fasting, which works great. 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 was just curious if anyone was doing something similar to this, and if so, did you see fast results? I only have 10 -15 lbs to lose. I drink hot cups of water throughout the work day. If you set small goals and word your way up, you’ll feel great. Do you do water fast or fat fast? Well, a lot of the benefits come in the “rebound” effect of fasting. Glad to hear it! To stick to an alternate-day fasting schedule, follow the cycle outlined below. 5. The most challenging aspect of a 3 day fast is actually breaking the fast at the end (more on that later). Alternate-Day Fasting Schedule. So far I feel great on it and I think I could keep it going a long time. EG this week I had my last meal at 3pm on a Tuesday. When I overeat on some day, the next day I try to eat less, to balance. I also have 1 black coffee a day in the morning. 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 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). If so, how much? I don't know why, but that's how it works for me. Do you binge eat? 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. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. I feel great and lose about 2lbs per week. I experienced nausea and an increased heart rate. 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