I’m totally ignorant about fasting. I was thinking about fasting 3 days a week, is it a good idea? Is it better to continuously fast or alternate? I am 78kg and 161cm, I’d like to lose at least 10 kg because I feel like shit right now. Do I have to take vitamins? Need advice.
Ideally you should work up to fasting.
If you’re a complete beginner start with 16:8 Intermittent Fasting.
Basically you only have 8 hours to eat your daily calories (should keep track) and 16 hours of fasting time.
If you’re feeling like shit fasting can be very beneficial to your stomach and organs. It just gives them a break especially if you’re not eating the healthiest foods.
Again, if you’re eating a healthy diet you shouldn’t need to take vitamins but seeing as how its winter time you should still take Vitamin D and K2-Mk7
As an old playa named Gus said years ago, “Tolle lege”, my friend. There’s dozens of texts that will educate you on the fine art and science of fasting. I recommend “Fasting and Eating for Health” by Dr. Joel Fuhrman. I’m sure others will help you build a library list in the comments. Fasting is a smart man’s/woman’s game. Educate thyself.
I’d recommend looking into Jason Fung videos on YouTube for some foundations.
I’d also echo others’ comments that you should head over to (and start with) r/IntermittentFasting as opposed to full daily fasts 3x week at the outset. Starting with 16:8 (fasting for 16 hours and eating in an 8-hour window), then shortening that window (18:6, 20:4) is a good way to work up to full-day fasts.
I advise you not to fast. You just posted that you struggle to keep weight off and have yo-yo’d multiple times.
I can’t imagine that you’ll handle fasting well if you are prone to binging or being inconsistent and not making CICO a healthy, lasting habit. It’s still only a temporary approach for you.
As a random internet person, I care for your success and believe in you! But I suggest you develop sustainable and consistent habits for the long term. Talking with a nutritionist or therapist who specializes in healthy eating /habits could really help! Best of luck my friend.