So I usually fast for 18-24h daily and have a 1-5 hour eating window. Not losing any weight tho.. rather gaining actually. I’m extremely embarrassed, discouraged and depressed by this and want to challenge myself. My longest fast was was in may at 50h (short I know) but my limit recently is 36h. I wanna do a three day water/liquid fast and desperately need advice on finishing it successfully!! Also general weight loss advice is very much appreciated!!!
You should try to figure out what causes you to break your fast early. If it’s hunger, eating keto before fasting helps. I would eat keto for at least a few days, maybe even a week, before attempting a long fast.
I really feel that being successful on any EF relies on how you start one. The day before try to eat very low carb and increase your protein and healthy fats. It really helps with the hangries. I also take the electrolyte fasting capsules so I don’t get fatigued, headaches or dizzy. Increase your water. Drinking unflavored sparkling water is good too. Good luck! You got this!
I have found that cardio helps me transition to burning fat sooner resulting in less hunger. It really depends on why you break your fast but if it’s because of hunger/cravings, doing some HIT or cardio for approximately 30 minutes each day might help. For example, if I don’t do cardio my cravings get really intense after 24hrs until about 48hrs and I’m most tempted to break. With cardio I usually get rid of cravings within the first day and its a lot easier to keep going.
Out of curiosity, what do you eat in your eating window? If it’s your eating amount that keeps you from losing weight, then you can do a 3 day fast, but you’ll be back where you’re at now once you go back to one meal a day.
How much weight do you have to lose? Far from goal? Close to goal?
I always see lots of comments about eating low carb or keto before a fast, and it might help, but it’s not necessary for me to do a longer fast. The best answer I have seen someone comment was “ you just don’t eat anything no matter what” I would add unless there are medical reasons, then listen to your body. It gets easier, think about the parts of fasting you like. And make sure you have your electrolytes figured out! It takes a few fasts to figure out the best way for you to mix them.
Everybody is different. Feel it out. I know I started w 18 6 but every week added a little time to one fast per week generally Sunday into Monday just worked for me. Ease into the longer ones don’t be a hero lol and never trust a fart.
Keto a good diary, my fitness Pal is good but expensive. Nuri check is my favourite.
Best to use an app for accuracy. Weigh everything. Don’t cheat. Record everything, even if you shouldn’t be eating it.
The best thing you can do is gather data. Then you will know exactly where you need to focus.
It’s all about your will power. What’s great about fasting, is that your body gets better at doing it every time you do it. The fast after this one will be a lot easier if you screw up. Just keep trying, and stop putting stuff in your pie-hole.
Edit: Also, I’ve discovered that 0 calorie intake is best for achieving the most optimal results from your fast. Your body won’t go into atophagy otherwise.