I agree; I think the key to success is not binge eating. Eat normally but only within an eight-hour window each day. 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. Thanks for your reply. Do you find that you regain some of the weight on the weekend? When I'm fasting, I feel awesome. Thanks! I stop at the third day because this is the cycle I have decided to keep, it is about mental discipline. Like you, I've been able to lost some weight. 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. What kind of results did you have? I completed one month exactly today. The 2 days you fast in the 5:2 plan are not actually a total fast. If you set small goals and word your way up, you’ll feel great. After week 2, you shouldn’t need it. Like you said, it would be useless torment. Fasting … Since then, every week I have been fasting 3 days a week, generally Wednesday-Thursday-Friday. Have another 20 lbs to lose, and then I'll probably just go to OMAD for maintaining my weight loss. Days one and two were rough, day three was great except for when I was in boring meetings. 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. No naps. 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. 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. Main data here is split into three sections: ketone/glucose measurements, lab work, and body composition. I also find it a bit easier to concentrate at work. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. 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). Dangers of Fasting for Weight Loss. These will help curb cravings. 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 suspect most of that was water loss as I had lost that bloated look. It was concerning. It is an achievable diet and weight loss plan, but it's all about sticking to your goals. I started alternate day fasting 9 days ago and eat 600 calories every other day. 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. No sweetener. Lost 5.5Kg (12.1 lbs). A study showed that after periods of fasting, insulin becomes more effective in telling cells to take up glucose from blood. Anyway, I've found the second day (Tuesday) is usually the hardest, and by Wednesday, I feel like I can fast forever. I only have 10 -15 lbs to lose. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. I monitor my weight once a week and leave it at that. When I say “rough” though I mean I had to fight off the occasional pangs of hunger. This boost happens when your body fully adjusts to fasting. Immense energy: I noticed a short burst of energy from day 3. 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. Give it a try, but if this isn't working for you I'd try again without the cheat days. How long do you plan to carry on for? 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. 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. Fasting for 72 hours can seem more daunting than it is. There were days I slept 2 hrs in 24 hrs just naturally. 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. 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. Thanks for the detailed reply. I plan my next meal to be on 3pm on Saturday, a total of 96 hours since the last meal. It really makes sense as our ancestors hunter-gathers could go for long periods of fast. The Sun reported: "Experts have claimed that alternate day fasting, also known as the 'cavema… 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 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 wanted the fasting day to be the same each week so I didn't do a true ADF. 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. New comments cannot be posted and votes cannot be cast. 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. When I first did alternate day fasting I lost water weight but didn't budge anymore due to binge eating on my feast days. I'm currently fasting 2 days a week (no food) and eating a ketogenic diet the other 5 days. It'll come off faster at the beginning though. 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. My resting heart rate goes down to about 55-60. The 500 calories can be used as a crutch to get through the first few fast days. 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. If so, what foods do you break your fast with? 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). However, if you set a big goal and aren’t able to accomplish it, you may get discouraged. Keep in mind that the time commitment is longer than the actual fast. Alternate day fasting is as the name suggests, every other day. To stick to an alternate-day fasting schedule, follow the cycle outlined below. Any special attention needed during your 3-day fast? Thanks for taking the time to reply. 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). Just wanted to see if anyone else is using a similar fasting style and how have you found it? 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. You have to address the eating issues you have first. Then why stop at 3rd day? The first meal, my pulse usually spikes to about 130 for a couple minutes, and then levels out at 84. 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 was just curious if anyone was doing something similar to this, and if so, did you see fast results? Definitely. Do you have much trouble with mental hunger during the fasting days? 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. I'm planning to water fast 4 days a week. Fasting will also allow you to reach ketosis faster than regularly eating, but it will be a very tough week or so. What types of foods do you eat in the feast period? Daily time-restricted fasting. It's just a matter of willpower in terms of keeping your healthy eating and fasting going for more than a couple of days. 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