I need to loose about 15 pounds. I see a lot of success stories here. 5’4” and I weigh 150. Can someone provide me a link to explain how to begin this process? Am I going to shrivel up and wither away lol?
There’s no one size protocol for fasting. You do what you can tolerate. That’s different things for different people.
I personally started out with one meal a day (Omad). I would occasionally do a 48 during the week. Then I’d tried a 72, then a 100. 100 is the most I’ve ever done and I don’t intend on ever doing it again. Probably the most i would ever do again would be a 72. I just wanted to do the 100 to see if I could.
The main thing is to do what you can sustain. If that’s just 16:8, then that’s what you do. You’ll get better/faster results the more you can tolerate though. But it’s better to slowly lose the weight with a 16:8 than to try rolling 48s and lose motivation.
Make sure you consume sodium and potassium. I use pink Himalayan salt and NoSalt. A few shakes in my black coffee in the morning. Some people put it in water, but that tastes like satan’s urine. For me, putting it in black coffee is much more tolerable. Your salts will keep you from getting dizzy, lightheaded, and headaches.
I got my BMR measured when I was about 56 hours fasted. That gave me a goal for my refeed (I try to eat just over my BMR)
So I ate a 1700 calorie meal (broccoli, hummus, boiled eggs, some meat) and rolled into a second 60 hr. I do a 5 km row or 60 minutes on the elliptical (with my heart rate at my anaerobic threshold). The goal is to burn ~600 calories per day.
Right now, my muscles are fine, but as I get close to my goal (17-20% bodyfat), I’m going to space my 60 hour fasts out further and eat for muscle gain.
I’m that girl who wants to intimidate men by being able to crush them…while looking gorgeous asf in my wedding dress next year