everytime i fast i just gain the weight back. it’s torture
NORMAL food. Get your macros- carbohydrates, proteins, and fats. HEALTHY fats. For example, I like to do rice because I am currently bulking but perhaps some squash, a chicken breast, and some avocado. Or maybe plan your days meals like for breakfast do oatmeal with sunflower seed and honey with fruit, for lunch have some chicken soup, for dinner have some spaghetti squash with mushrooms and asparagus, and maybe a half pork chop. I find that fasting is great for cleansing the body and dropping a few pounds but nothing will work for weight maintenance unless you maintain a healthy balance between that and wholesome, healthful macro nutrient consumption. Your body still needs to eat, but if you want fasting results to maintain themselves you should be observing a healthy and natural lifestyle in terms of food. That way, any cycle that you enter will become familiar to your body and might be more happily acclimated too when it comes to the way that your body uses the kcals and the macronutrients that it processes.
Low carb, think under 20 grams and eat whole foods like steak, chicken, greens, healthy fats etc The weight you’re putting back on is mostly water weight but it’s a bitch to see it come off and on repeatedly
You burn like 2000 calories a day naturally (obviously slightly varies), and 1lb = 3500 calories (again roughly), so a 2-3 day fast is 4000-6000 calories burned naturally. So like a little more than a pound than less than two. A fast that length will not affect you as much as you think.
Stick with whole food/keto– so eggs, fatty cuts of good quality protein like a wild-caught fish or chicken thighs, butter, avocado, etc. You’ll gain a bit of weight back, but that would be moreso just the food mass, some water, and gut bacteria in your intestines and not actual body fat
If you like to overeat during the rest of the week (like I do:) you have to fast one day (36 hours) just to stay the same weight. If you want to keep any of the weight off (some of it’s just water weight and will come back no matter what) you have to calorie count the rest of the week.