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Size of meal for rolling 72s?

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 šŸ™

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Answer

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! Iā€™m keen to hear how you get on ā˜ŗļø Iā€™ve had issues with rebounding in the past. Huge congrats on your 12 day fast too ā­ļø aspirational, something I hope to do myself this year.

Answer

Keep your meal the same size, whether you do OMAD or a 5 day fast. The rule is to eat as if you hadnā€™t fasted.

Also on rolling 72s Iā€™d usually have 2 meals on a feeding day. The first meal you canā€™t eat very much at all, so not much chance to replenish

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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 donā€™t count calories on refeed just listen to your body

Answer

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.

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With rolling 72s, youā€™re going to be in a big deficit no matter what. I recommend you forget about counting calories and eat until youā€™re full while focusing on getting in important nutrients. Itā€™s better not to eat junk food if youā€™re eating only once every three days. Your meal size should be big - donā€™t deprive yourself with rolling 72s, but also donā€™t force yourself to eat more than is comfortable.

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