I just completed a 12 day water fast and I would like to do rolling 72s while I continue to lose weight, as I have about 30 more pounds I would like to lose. I understand rolling 72 means to have one meal every three days. Usually, how big is the meal for most people? Is it the size of an OMAD meal? In other words, the amount of calories I need for 1 day at my reducing rate? So probably around 1500 for me. Thanks for any thoughts š
I found this podcast episode helpful on how to make fasting a sustainable practice Dr Rangan Chatterjee and Dr Pradip Jamnadas
I hope the continued rolling fasts go well for you! Iām keen to hear how you get on āŗļø Iāve had issues with rebounding in the past. Huge congrats on your 12 day fast too āļø aspirational, something I hope to do myself this year.
Keep your meal the same size, whether you do OMAD or a 5 day fast. The rule is to eat as if you hadnāt fasted.
Also on rolling 72s Iād usually have 2 meals on a feeding day. The first meal you canāt eat very much at all, so not much chance to replenish
I would break the fast with bone broth and after about 2 hours have a balanced meal (low GI foods, but thats just me) then before I go to sleep have another meal if I still feel hungry. Fats are your friend and donāt count calories on refeed just listen to your body
When I do rolling 72s I normally just have a 4-5 egg omelette to stay in ketosis. I focus on having a high fat meal with low carbs. You wanna simultaneously eat while hating eating when you break fast.
With rolling 72s, youāre going to be in a big deficit no matter what. I recommend you forget about counting calories and eat until youāre full while focusing on getting in important nutrients. Itās better not to eat junk food if youāre eating only once every three days. Your meal size should be big - donāt deprive yourself with rolling 72s, but also donāt force yourself to eat more than is comfortable.