Hello all, I have experience doing prolonged fasting with multiple 5 and 7 day fasts. I am looking to lose around 40 pounds, ideally in a timeframe of 10 weeks.
Me: 6’3 / 29M / CW:~220 / GW: 180
My idea is eating OMAD Saturday evening, OMAD Tuesday evening, and OMAD Thursday evening. (72hr, 48hr, 48hr) Following a re-feed the next morning I will be running 5-6 miles.
My questions are:
-wether this will result in weight loss of around 5ish pounds a week.
-How many calories for a refeed? I will be running so I plan on consuming some carbs, but should I be eating at maintenance to ensure I am getting a proper workout and to encourage me to stick with it longer?
-Has anyone else successfully completed a program like this, and is it unrealistic to expect to keep this up for so long?
Sorry for a long read,thank you! Much love.
This is copy of a post I made last year after a 120 day stretch of (mostly) Rolling 48’s:
52 yo M. 6’5” SW:300+ lbs CW:233 lbs GW:210???
Conclusion #1: Easiest fasting routine EVER. So easy.
Conclusion #2: SUPER effective. Lost 67 pounds in 4 months.
Cumulative Fasting Days: 56
Felt great the whole time. Never hungry. Drank several glasses of water with electrolyte powder on fasting days. Walked 3 miles twice a day on most days.
Most eating days were a lunch at a Mediterranean buffet restaurant with one big plate of salad and veggies followed by a big plate of mostly meat and some fish. And a bit of spicy hummus. YUM. I’m a pretty big eater and these meals were about as much as I could eat in one sitting. On some other eating days I went to a salad restaurant for a great big salad.
Social Splurges: Took a one week vacation where to Maine where I didn’t fast. Copious lobster rolls and beer that week. A few nights out at the pub with friends here and there. A couple of other nights I drank multiple glasses of red wine at parties, but kept the food low carb; basically steak and veggies.
Currently running this program. I lift six days a week, followed by 45 minute incline walk. I eat keto/carnivore Tuesday and Thursday. I eat whatever I want Saturday. One meal on each of those days.
Nope. a 7 day fast could probably hit 4\~5 pounds if you are lucky. On average you are looking at .5 a pound per fast day. Chances are a bit more but don’t count your chickens until the eggs hatch. Honestly that right there is one heck of an accelerated fast lost for a system where you do nothing and doesn’t lower your metabolism nor eat away at your muscles. The trick is not to under eat; you need to fuel else you can end up on a caloric restriction. Calories that you don’t eat while fasting do not have the same effect as calories you cut on a diet.
I do 4-day a week fasts. I’m on 2nd day of week 6. I started at 206, currently at 189. Add 4\~5 pounds of water weight so around 12 pounds in 5 weeks. Then again my diet is rather permissive. Then again after a big fast breaking meal (thank God for a strong stomach) I often squeeze an OMAD day the day after my 4-day fast.
I’m doing something similar but with less of a pattern.
I will fast 2-3 days per week, most of the time spread out.
Weight loss has been extremely disappointing for it. Although it’s relatively easy to do. I will make a more indepth post about what I’m doing later. I have already lost over 30 LB in the last 8 months so that might also be a reason why my current weightloss has slown down.
​
edit: I don’t think you have to worry about refeeding at all, unless I do >72h refeeding hasn’t been any issue at all.
Ironically, I started this plan this week.Eating on Tuesday and Thursday and Saturday. I actually ate today and gave myself an open window of 4 hours so that I can eat more.I broke my fast with mainly protein.I do workout, 1.5 hours 5 days a week. I mainly do cardio and weight train on my eating days. I will try to come back on Sunday and post my results as I don’t like to weight in daily. I to have to lose 40 pounds. I’m a 42F 5’0, no stomach, just thick 😁Forgot to mention, I don’t count calories, I just eat until I am full and low carb