Has anyone here tried a similar fasting schedule? If so what results did you see? I went from 280lbs to 260lbs but have not lost a single pound in almost 2 months. I lost the weight without fasting but I’m thinking of doing 21:3 Fri, Sat, and Sun to break through this plateau.
It’s all about what you’re willing to do and what your lifestyle and family obligations permit.
What I would ask you is what’s stopping you from doing it 7 days a week? 5 days? Plateau breaking is hard, but usually it’s because of something I was holding onto that, in the back of my mind, I always knew was screwing my results over.
For excellent weight I would say make your 3 consecutive day fasts as tightly controlled as possible. You don’t need a 3 hour eating window ; what’s stopping you from making it 20 minutes? Time enough to sit down, enjoy a zero carb carnivore meal, and open up your fasting app and start again immediately. From my own experience I would expect great results.
whether you lose weight or not would be more related to CICO.
You could do 21:3 with those days being deficit days (eat 500-600 cal). That I know works for some people. Some people that are more fitness oriented also do a similar fasting schedule, but they are generally not looking to lose lots of weight.
Worst case it’s not going to hurt anything.
FWIW I fast 2 x a week (no eating at all two days) and it has worked great for me. I spread them out, so I can recover
I tried 16:8, and it didn’t work for my schedule. I would have my last meal around 6pm and my next at around 10am. This meant my dinner was just sitting all night. At work, I drive and issue notices, so it benefits me to do a 20:4 with my last meal around 2-3pm. It take a few days to get used to it, but I’ve been good with it. After 2pm, it’s no sugar, no fruit drinks, coffee with no sugar, only sweetener.
Weekends with my kids are rough because we go out to the park and play basketball or other sports, but I know I can jump back into it on Monday morning.