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I need some help/advice for prolonged fasting.

Hey, I have some questions about prolonged fasting. But first I want to give you some information about my fasting experience.

I’m currently 25 years old and I started practicing fasting one year ago, because of bad mental health and a huge body fat percentage.

I started with intermediate fasting 16/8.

I worked my way up to 18/6, 20/4, OMAD (One Meal A Day), ADF (Alternate Day Fasting / Fasting on Monday, Wednesday, and Friday), and 48-hour fasts (Eating only on Wednesdays and Weekends).

I also did a 72 and 96-hour fast in the last few weeks. I felt amazing, I worked out and lifted weights 5-6x times per week and had enough energy for everything in my daily life. So I think I have a little bit of experience.

My goal is to lose a lot of body fat in the next few months. I actually want to do longer fasts in the near future. My plan is to only eat on weekends for a few weeks, or even months. But is it too extreme? Is it unhealthy or damaging for my body if I do prolonged fasting every week? Because I feel and felt great! I know that I can do longer fasts. I know that I could do 96+ hour fasts every week. But I don’t know if it is too extreme. Should I maybe do it once every month? Every 2-3 months? And stick to a simple fasting method like ADF? Family and friends getting on my nerves and saying it is dangerous and I should stop doing it every week. But I think they wouldn’t say that if they have experienced a prolonged fast by themself. But they are kinda getting in my head, and I’m starting to doubt that prolonged fasting every week is healthy.

But I personally still think that it is the opposite. That it is healthy. That it is good for my body to do prolonged fasting every week.

I KNOW WHAT is unhealthy. Eating like a pig for the last 10 years and gaining weight and fat like crazy. THAT was unhealthy for me…

But yeah.. I’m kinda new to fasting and couldn’t find information about how often someone can do prolonged fasting. Many people are saying do it every 2-3 Months, or just few times a year. But like I said. I’m heavily overweight and have a high body fat percentage. I’m not in danger because I have enough fat on my body to give me energy for the longer fasts. I wouldn’t recommend doing prolonged fasting every week for a skinny person with a little amount of body fat. But I’m currently in a completely different scenario. That’s why I think it’s perfectly fine as long as I’m feeling great during the fast and after the fast.

What would be your suggestions? Thanks for the help guys!

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Answer

Forge your own path. You are already headed down the right road.

Your fasting needs and abilities will change as your body does. It will naturally adjust. I could not hit weekly rolling 96s like I did 75lbs ago. But I don’t have to anymore.

Lots of good info here, lots of good counsel. Lean on it and listen to it. Many people in many of our personal lives mean well, but cannot offer good counsel. Doesn’t make them bad people, just bad counselors on this issue.

Press on.

Answer

I suggest moving into the 5+ day fasts. Monday 0000 - Saturday morning bone broth. Lunch Soup, dinner veggies, eggs, salad, Sunday morning yogurt, lunch and dinner w/e you want, and back to fasting. (Doing Keto on feeding period would help your progress immensely)

However, as for myself, I prefer extended fasts. As long as your body fat percentage is not in single digits you can keep fasting. Just make sure you’re getting your electrolytes and you’re good to go.

Once you hit your GW, then you can play around with ADF, OMAD, 16/8, etc. Depending on how active you are.

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