I’ve been very interested in fasting over the last year and I have experimented with IF and 24-hour fasts, but I am looking to try extended fasts (I.e. 36, 48, 72 hours) for the health benefits (gut health, autophagy, etc). However, I am a healthy body weight and I don’t really need to lose weight. I want to fast more consistently but I’m afraid I’ll lose more weight than I intend to as that’s not my goal with this. I am hoping to build more muscle as well. Does anyone have any insight or advice into my situation? Thanks!
100%. Stick around and help shift this group from its heavy weight loss focus to all the ancillary benefits of fasting!
Losing weight is awesome. But fasting is sooooo much more than just weight loss!
Just start fasting. Start slow and build up. It just gets easier and easier and the benefits are well worth it.
Good luck!
I don’t know if it helpful my advice as I’m overweight and not on your situation.
I had once a meditation teacher that shared with me he lost too much weight after fasting. Without intending to. He understood he needed to up his weight. So the only way was gain weight.
He started having extra carbs in the morning (porridge and fruits) and in a few weeks got some kilos back.
We don’t know your weight nor your body, but being underweight is likely going to create issues for you, like stopping your period, loosing your hair, etc.
So, be vigilant. Eat more of the good stuff. (I’m not a fan of porridge, lol.)
You can get a surplus of calories on omad. Pay close attention to caloric intake, and increase if you aren’t at least at maintenance. Oatmeal smoothies are calorie dense and tasty desert. Add whatever fruit moves you
It really depends on your body and individual situation, but when you’re not fasting I would add healthy starchy food - oats, rice, bread, fruit, potatoes, and nuts and healthy fats.
Those are the kind of calorie-dense foods of which I have to watch my intake - or else I’ll gain unwanted weight!
Good luck, and keep posting because I’m interested in the benefits of autophagy and mental clarity as well.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8320652/ - Five‐day water‐only fasting decreased metabolic‐syndrome risk factors and increased anti‐aging biomarkers without toxicity in a clinical trial of normal‐weight individuals