To stick to an alternate-day fasting schedule, follow the cycle outlined below. A 2 day fast would either have the opposite effect or none at all. Do you feel like you can keep going after the second day? Do you think it’s safe for me to add the extra fasting day? 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 plan to eat the same way as you, relatively low carb, but healthy meals. 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. There were days I slept 2 hrs in 24 hrs just naturally. Stage three typically falls between day eight and 15. I only have 10 -15 lbs to lose. I averaged 9-10 hours of sleep a night, but that was the only change in my amount of rest. It really makes sense as our ancestors hunter-gathers could go for long periods of fast. Fasting has shown to have a positive effect on insulin sensitivity,  allowing you to tolerate carbohydrates (sugar) better than if you didn’t fast. Press question mark to learn the rest of the keyboard shortcuts. Fasting … I stop at the third day because this is the cycle I have decided to keep, it is about mental discipline. Well, maybe not a total reset, but at least a mild refresh. I drink hot cups of water throughout the work day. Anyway, I've found the second day (Tuesday) is usually the hardest, and by Wednesday, I feel like I can fast forever. Has anyone found weight loss success fasting three days a week? Fasting for more than two days isn’t easy, either: you’re going to get really hungry. Interesting. Thanks for the detailed reply. 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 completed one month exactly today. I did a 3 week extended fast between Thanksgiving and Christmas and currently day 12 of a 6 week fast. Do you find that you regain some of the weight on the weekend? Since then, every week I have been fasting 3 days a week, generally Wednesday-Thursday-Friday. Summary Intermittent fasting By day 6, my energy level had peaked so much that I felt like dancing and running. The real danger lies in staying on the fast for prolonged periods, anywhere from three days to a month. Perhaps just fasting a day a week and then moving into a 3-day fast, then 5-day, then 10-day. What types of foods do you eat in the feast period? And I'm Low carb eating on Tuesday, Thursday, Sunday, and plan on having one cheat day (mindful eating). 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. 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 . I was just curious if anyone was doing something similar to this, and if so, did you see fast results? This is one of the more common questions I get about Eat Stop Eat. It is an achievable diet and weight loss plan, but it's all about sticking to your goals. 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 find I sleep better on fasting days. 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'm quite similar, fast from Sunday afternoon till Wednesday. Eat a normal diet five days a week and fast two days a week. Also I will just mention that often my fast technically gets to 4x24 hours. Have another 20 lbs to lose, and then I'll probably just go to OMAD for maintaining my weight loss. When I'm fasting, I feel awesome. Fasting will also allow you to reach ketosis faster than regularly eating, but it will be a very tough week or so. Doing the same. I know I couldn't handle fasting three days in a row, but I can fast every other day. 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 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 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. Why track after the fast? Any special attention needed during your 3-day fast? Less sleep: By day 4, I began to sleep 4 hrs or less naturally. Do you binge eat? Day 1: Eat 25% of usual calories (roughly 500 calories throughout the 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. I don't know why, but that's how it works for me. I like to call this diet 'Fast & Feast', I eat pretty liberally in my downtime. 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). 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. I'm looking for a short-term kick-off, and then plan on moving to IF. I lost weight quite quickly, and my body shape changed noticeably within 1-2 weeks. Hi - I do a water fast. I gained the weight back very quickly when I returned to a normal schedule. I started alternate day fasting 9 days ago and eat 600 calories every other day. I find I sleep better on fasting days. New comments cannot be posted and votes cannot be cast. It only requires you to hold back on your calories to 500 Calories for those 2 days. EG this week I had my last meal at 3pm on a Tuesday. I only have 10 -15 lbs to lose. To be honest, fasting for 3 days was brutal. Ultimately, I ended up experiencing significant fasting benefits from my 3 day fast. I feel great and lose about 2lbs per week. No I don't do any supplementation and when I break my fast I eat whatever I feel like! I experienced nausea and an increased heart rate. Thanks for your reply. It'll come off faster at the beginning though. I'm currently fasting 2 days a week (no food) and eating a ketogenic diet the other 5 days. Do you eat because you are bored? Yesterday, I finished a 3 day water fast (72 hour fast). I've been losing about 2kg a week using this method and I'm feeling great. This boost happens when your body fully adjusts to fasting. I think the key is mindful eating on days one is not fasting, which I've done so far. https://www.reddit.com/r/fasting/comments/751ffn/any_special_attention_needed_or_advice_for_a/. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. I also find it a bit easier to concentrate at work. These will help curb cravings. I generally do Monday, Tuesday, Wednesday. I'm about 10 weeks away from my goal weight. Thanks! I want to do one cheat day a week, so I can avoid stalling as you mentioned. 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. I am looking at this for long term results. If so, how much? Since then, every week I have been fasting 3 days a week, generally Wednesday-Thursday-Friday. I have been fasting for the last three weeks, Monday, Tuesday, Wednesday. Do you do water fast or fat fast? 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. Will you lose weight? Dangers of Fasting for Weight Loss. Glad to hear it! Looks like you're using new Reddit on an old browser. By the third stage a sort of “fasting high” begins. Yep. I don't actively monitor it, because I don't think it is important. It seems the hunger is the greatest during the second day. Press question mark to learn the rest of the keyboard shortcuts. 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. You can start any day of the week as long as the cycle remains the same. My resting heart rate goes down to about 55-60. Last time it was a fathead Pizza! 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. After reading about other people’s experiences, I expected it to be easy. Daily time-restricted fasting. So that is a total of 36 hours of fasting. 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. 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. Overeating is hard. So far I feel great on it and I think I could keep it going a long time. Most of these measurements were taken from Day 0 through to Day 4, and then again at Day 9. 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 plan my next meal to be on 3pm on Saturday, a total of 96 hours since the last meal. When I eat on Thursdays, my heart rate speeds up for the day. 4. I find that it would be no trouble at all fasting on three separate days (Mon-Wed-Fri) for me. New comments cannot be posted and votes cannot be cast. You have to address the eating issues you have first. Definitely. I've been considering doing this. When I overeat on some day, the next day I try to eat less, to balance. I stopped as I knew my binge eating was not healthy. Moral of the story: 3 day fast muscle loss – ZERO #3 Increased Metabolism. The first meal, my pulse usually spikes to about 130 for a couple minutes, and then levels out at 84. 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. When I say “rough” though I mean I had to fight off the occasional pangs of hunger. Just curious, what kind of fasting routine/schedule do you follow? I did alternate day fasting for a while. The Sun reported: "Experts have claimed that alternate day fasting, also known as the 'cavema… Eat normally but only within an eight-hour window each day. The first few days of fasting will be incredibly sucky and the first few days of eating you'll have intense cravings. 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 … The true 24-hour fast may require you to do this twice or three times a week… Yes. 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. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. Fasting one day and then eating the next is very doable for me, and helps diminish my sugar cravings.