Hello! So I am 319lbs. What do you folks recommend for my first fast? 24 hours or more?
How new are you?
What a recommend for absolute beginners is to spend the first week to first month cutting processed food as much as possible.
2nd phase is 14-16 hour fasts.
After that, launch into 16:8. For some people, that causes weight loss and they can stop at that point.
For other people, there’s a plateau at that point, so you can ramp it up to 18:6, 20:4, or OMAD.
If you want to balance late night partying and a sort of chaotic lifestyle with reliable weight loss, I highly recommend 5:2 or ADF after that– without the 500 calorie allowance. Like water, tea and black coffee only for 36-48 hrs 2-4 days per week. That type of schedule is the only one that truly works with my late night shenanigans and social eating LOL