Say I wanted to lose about 100 pounds in 120 days or so, what routine is best? How long do you think it would take me to lose 10 waist inches? Thanks.
I greatly prefer rolling 72s. I lost 20 lbs (refeed to refeed, so it should be generally accurate) in a little less than a month from 195 to 175 at 6’3”. It’s effective.
Here’s why I like the 3 days specifically: it sets you up with a sustainable habit which, so far as we know, gets you all the possible benefits from fasting. I’ve done 5 days fast, 2 days feed and that was equally effective for weight loss, but required a lot more determination. I also dropped fasting after that for quite awhile, so I think of it more as a crash diet. Rolling 3 days is the way.
As others have said, rolling 72s seems to generally be the best maintainable and sustainable fasting strategy. I really recommend to not focus so much on the weight/numbers, and more on just the routine and habit. It gets a LOT easier with time, and if you do low carb/keto (or even better, carnivore), you honestly will not be hungry at all.
However, I was doing rolling 72s myself, but I just hated how the days kept changing and its a different schedule every week, so now I’ve switched to 5/2 but I split it up. Eating only on Wednesdays and Sundays. Only been 2 weeks thus far, but hoping to stick with this routine until I’m ripped. LOL