I recently started doing 1 weekly 36-48 hour fast to start off my week for both health and fat loss, and it’s been surprisingly pleasant. I tend to struggle with slowing down and fasting makes me kinda lay low, focus on work and ground which feels nourishing. I’m trying to “do less” instead of fitting in more workouts and restricting calories… and tho I’ve always been active I don’t feel that it’s super apparent with my body. I finally embarked on fasting and it’s been 3 weeks. I notice my attachment to food is less, and sugar cravings are lower so far.
For anyone else on this routine, when did you start to notice fat loss in your body?
The thing with only 1 fast a week is that you will still have to eat at or below your TDEE on eating days. Its easy to eat 2 days worth of extra calories over 5 days and not lose or even gain weight. Alternatively you could do 2 to 3 48 fasts a week with1 meal in between which should show speedier results.
I fast more than that, but in 48-72 hour chunks as I have a lot of weight to lose. For fat loss, CICO is still king. Fasting is a tool, and not the key to weight loss by itself.
If you’re eating under your TDEE and fasting 1-2 days a week, you should lose .75-1.5 pounds a week. Depending on your starting weight and height and activity level, this might be more or less noticeable. The change you see is also dependent on how much you have to lose (paper towel effect). I will say I’m less bloated after a fast though! I’d try taking measurements or pictures and compare, along with the scale.