Should I switch to a low calorie diet like 200 cals per day or stop eating absolutely anything at all? What should I be doing? I really want to get this right.
If you don’t have a lot of fasting experience I would suggest trying a couple of 3, 5, or 7-day fasts first. Jumping into a 20-day fast might not be the safest or most fun. Building up to a long fast is important as it’s more of a mental challenge and less of a physical one once you go past 7 days.
PS: I have done multiple short fasts and a few longer ones (11, 15, 23 days)
200 cals a day isn’t fasting. It’s pretty much the worst thing you can do.
Water only and electrolytes.If you dont care about autophagy then you can have stuff like black coffee and ‘0’ cal drinks. Just be aware doing this can make you more hungry
The Buchinger fasting method allows for 200-250 calories a day. The Fasting Mimicking diet allows for up to 500 calories per day, etc. Many different types of fasting to choose from. Make sure to take your electrolytes just in case and monitor how you feel very closely. Get a glucose/ketone meter, O2 censor, and blood pressure cuff. You can also get an EKG monitor pretty cheaply.
I don’t have the link to it anymore, but years ago, I recall reading something about long-term fasting below 20% body fat can result in increased protein catabolism. Something about penguins and bears at the 20% body fat mark too. Really wished I bookmarked it, because I’ve been searching for weeks and can’t find it again. My plan is to do alternate-day fasting once I reach 20% body fat to be safe.