My first fast was a 4 day fast. I had my struggles but I know that if I did it again it would be easier. Then again I do like eating food so it does get old… That would be a 96 hour fast.
I could also do 96 hours in a week by skipping Mondays, Wednesdays (from night before to the morning after, 36hr each) and Friday (from night before to that evening, 24hr). That would also be a 96 hours of fast time a week. Skipping an eating day would actually make food more enjoyable.
For improving health markers and fat loss; is there a huge different between these two? I’m 53, 5’7”, 200#, should be 180#.
The question is, which of these things do you need more?
Alternate day fasting: a focus on building a habit! Often people find that just doing a one off fast doesn’t help them as much with their long term weight loss because their not developing long term disciplined habits.
96 hour fast: a focus on results! You may find inspiration with how fast you start seeing the difference. THIS is what I love. This is what starts giving you the more major atophagy benefits.
My recommendation: go with the ADF. As much as I love the thrill of a big fast, there will be plenty of time for that. Showing yourself that you can be consistent and become used to the habit will be incredible for you.