Fat loss is far more important than muscle retention, by the way.
Should I also stop talking my supplements during water fasts?
Omega 3
Multi
Vitamin D3
Probiotics
Curcumin
Alternate day fasting would be best for exercising with a fasting protocol. It works out to be around 36 hours of fasting and a 12-hour eating window. Don’t over consume during your refeed window and be active on your fasting day. Exercise on your refeed day and yes you can take those supplements and vitamins while fasting. Best wishes 👊🐍
Alternate day is only about 1 days less fasted over the course of 30 days when compared to 72 hour fasting.
I take 8 fish oil caps on days I fast. Makes it easier it seems and doesn’t significantly effect fat loss.
With 48 you’ll experiance the woosh effect more. As in more time than you expect will go by and you’ll think progress has stalled and then you’ll lose multiple pounds on the scale suddenly.
I find 36 hour to be easyist. Eat a late dinner, fast for a whole day, then eat a regular breakfast the next day. It’s still a full day fasted regardless.
If fat loss is way more important than muscle retention for you at this point, it’s likely because you are very overweight (which you don’t confirm with height, weight and bf estimate, in your description).If that’s the case, you will likely gain strength and muscle for most of your weight loss journey. If you are just skinny-fat, fasting, or at least anything more extreme than 16/8, is going to be quite unnecessary. Your best bet is to start with OMAD and work your way up to no more than 72hr fasts.