I see this question asked quite often which is better. Well here is my experience just over the past month testing between a 14 day fast and 5 day rolling with a 2 day refeed for 14 days. I did a 5 day refeed between the 14 day and the start of the rolling 5 days. Longest I had done previous to this was a 3 day years ago.
Day 1 270.6
Day 2 266.4
Day 3 264.4
Day 4 263.6
Day 5 262.8
Day 6 261.6
Day 7 260
Day 8 256.6
Day 9 255.2
Day 10 253
Day 11 253.8
Day 12 252
Day 13 251.6
Day 14 250.4
Five day refeed and then I started the 5 day rolling
Day 0 256.2
Day 1 251.8
Day 2 248.4
Day 3 247.8
Day 4 245.8
Day 5 244.2 /Start Refeed
Day 6 Refeed
Day 7 (0) 249.8
Day 8 (1) 246
Day 9 (2) 243.6
Day 10 (3) 241.6
Day 11 (4) 241.6
Day 12 (5) 239.6/Start Refeed
Day 13 Refeed
Day 14 (0) 246
Day 15 (1) 241.4
Day 16 (2) 239.4
Day 17 (3) 239.2
Day 18 (4) 235.8
I did not eat anything specific during refeeds, just whole foods, and when I was hungry I ate, I didn’t count calories at all.
I didn’t do keto but did try and keep an eye on carb intake to minimize water uptake. As you can see, I failed at that.
Since I didn’t get a day 0 weight for the 14 day I am just comparing from Day 1.
So for a 14 day straight I lost 20.2 pounds,
The 5/2 rolling for 18 days total and 14 days fasting was 16 pounds.
I’m glad I did the 14 day but will probably stick to the shorter rolling, it was much easier to manage around my life.
YMMV.
This is really valuable info. If not strictly scientific, for motivation. Really shows a sustained change over time can have a strong impact. 15lbs lost over rolling 5 day fasts for 20 days is seriously impressive.