Fasting has shown to have a positive effect on insulin sensitivity, [3] allowing you to tolerate carbohydrates (sugar) better than if you didn’t fast. Do you binge eat? Like you said, it would be useless torment. I've been considering doing this. From personal experience, I can tell you a 7-10 day water fast helps a whole lot when you're trying to reset you diet and stop eating sugar. Ultimately, I ended up experiencing significant fasting benefits from my 3 day fast. Do you do water fast or fat fast? That being said you might enjoy the cheat day and then be able to stick to the plan longer, and with three fast days you will likely still lose weight. I agree; I think the key to success is not binge eating. The first meal, my pulse usually spikes to about 130 for a couple minutes, and then levels out at 84. I don't seem to require any special attention during my 3 day fast, I just try to keep busy because otherwise your mind will wander back at the food. I think knowing your limits in terms of willpower is key. What kind of results did you have? You would take half the number of days of the fast for each transition period, essentially doubling the number of days between start and finish. It was concerning. After reading about other people’s experiences, I expected it to be easy. You finish dinner on day 1 at 7 pm for instance, and you would skip all meals on day 2, and not eat again until breakfast at 7 am on day 3. Alternate day fasting is as the name suggests, every other day. I did a 3 week extended fast between Thanksgiving and Christmas and currently day 12 of a 6 week fast. And I'm Low carb eating on Tuesday, Thursday, Sunday, and plan on having one cheat day (mindful eating). Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. I'm about 10 weeks away from my goal weight. When I first did alternate day fasting I lost water weight but didn't budge anymore due to binge eating on my feast days. I … I find the ketogenic diet on the eating days very helpful as it reduces hunger on the eating days so I don't over do it when it comes time to eat, but i did have to balance my electrolytes early on. Has anyone found weight loss success fasting three days a week? I have done intermittent fasting, which works great. Stage 3: Day 8-15. This boost happens when your body fully adjusts to fasting. I don't actively monitor it, because I don't think it is important. Since then, every week I have been fasting 3 days a week, generally Wednesday-Thursday-Friday. This stage includes dramatic improvements in mood and mental clarity and is the stage seasoned fasters look forward to the most. Main data here is split into three sections: ketone/glucose measurements, lab work, and body composition. If so, how much? Beta hydroxybutyrate (BHB) is the most common ketone and it is often packaged with MCT powder, which can be filled with calories and knock you out of fasting. I stopped as I knew my binge eating was not healthy. EG this week I had my last meal at 3pm on a Tuesday. This is one of the more common questions I get about Eat Stop Eat. The length of your transition periods can be based upon the length of the fast. Thanks for taking the time to reply. I like to call this diet 'Fast & Feast', I eat pretty liberally in my downtime. Do you feel like you can keep going after the second day? Most of these measurements were taken from Day 0 through to Day 4, and then again at Day 9. I think the key is mindful eating on days one is not fasting, which I've done so far. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. I also have 1 black coffee a day in the morning. Your experience is similar to mine. New comments cannot be posted and votes cannot be cast. Two questions for you: Do you supplement with any salt during your fast (not when you're feeling dizzy, but normally)? To be honest, fasting for 3 days was brutal. Eat normally but only within an eight-hour window each day. Give it a try, but if this isn't working for you I'd try again without the cheat days. The first few days of fasting will be incredibly sucky and the first few days of eating you'll have intense cravings. It'll come off faster at the beginning though. Glad to hear it! I continue exercising and working out during the 3 days, and in fact I prefer working out on the fasting days, I feel more alert and more energetic. I find I sleep better on fasting days. I'm planning to water fast 4 days a week. 5. When I say “rough” though I mean I had to fight off the occasional pangs of hunger. Press J to jump to the feed. I suddenly felt powerful like a lion with a glorious mane on a throne. By day 6, my energy level had peaked so much that I felt like dancing and running. I was just curious if anyone was doing something similar to this, and if so, did you see fast results? Yes. Those are the issues you have to fix in order to lose weight. Low carb eating is difficult as it is so if you feel weak or sick I would recommend adding some healthy carbs with a low glycemic index to your diet. It seems the hunger is the greatest during the second day. Fasting for 72 hours can seem more daunting than it is. I have been fasting for the last three weeks, Monday, Tuesday, Wednesday. Basically, I'm fasting Monday, Wednesday, Friday. Does a 3-day fast truly reset your immune system? So that is a total of 36 hours of fasting. It really makes sense as our ancestors hunter-gathers could go for long periods of fast. Why track after the fast? I generally do Monday, Tuesday, Wednesday. I thought of doing 3 days, then understood it was meant to be easier from the 3rd day so I thought I’d push it to 4. I know I couldn't handle fasting three days in a row, but I can fast every other day. It's just a matter of willpower in terms of keeping your healthy eating and fasting going for more than a couple of days. If you want to calculate potential weight loss, just find out the calorie deficits for the days you are fasting and multiply that by the days of the month, divide by 3500 (3500 cals in a pound) and you'll see the predicted results. Hi - I do a water fast. The other 5 days I also eat at least a 500 calorie deficit to speed weight loss. Has anyone found weight loss success fasting three days a week? I think it's important that you follow healthy eating on your non-fasting days because it will weaken the cravings over time. Have another 20 lbs to lose, and then I'll probably just go to OMAD for maintaining my weight loss. Keto OMAD rest of the days apart from Saturday where I ease back. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. So before you crawl into a cave for 3 days without food and water, let’s look at some of the health benefits of fasting once a week. Like you, I've been able to lost some weight. I lost weight quite quickly, and my body shape changed noticeably within 1-2 weeks. Currently, I normally switch between 18:6 and OMAD, but have done a 42 hour water fast before. 4 weeks ago I completed a 6 day fast, for the first time which I enjoyed thoroughly. I'm currently fasting 2 days a week (no food) and eating a ketogenic diet the other 5 days. I call it the "feast and fast" diet, I have 4 days of 'feast' period where I eat, and 3 days of fasting, to prepare for the next feast. I have a lot more mental clarity on fast days, and I have a lot more energy. Interesting. I only have 10 -15 lbs to lose. I want to do one cheat day a week, so I can avoid stalling as you mentioned. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. This intrigues me. Immense energy: I noticed a short burst of energy from day 3. Looks like you're using new Reddit on an old browser. In most studies of alternate day fasting (24-36 hours) and other multi-day fasting schedules, researchers have used dietary interventions that call for around 500 calories per day on fasting days. Then there was the 16:8 method that involved fasting for sixteen hours per day and eating your usual amount of food during an eight-hour window, which was a lot more appealing and realistic for me—because guurl, I like to eat and am not interested in calorie restriction. Interesting! I also find it a bit easier to concentrate at work. The 3 Day Fasting Timeline. If you have fat to lose you shouldn't need the cheat day, you really only need cheat days if you're very lean to begin with and are trying to get down to extremely lean levels of body fat (less than 10% for men, I feel like the line is fuzzier for women but probably sub 20ish). 5:2 fasting protocol: restricting calories to 500-700 per day for two days a week Proponents of intermittent fasting claim that it allows the body to enter its highest fat-burning state, which occurs about 8-12 hours after eating a meal, and eliminate fat without sacrificing muscle mass. I've been losing about 2kg a week using this method and I'm feeling great. Summary Intermittent fasting Yesterday, I finished a 3 day water fast (72 hour fast). Oh and yes, you can lose weight with any fasting schedule! Basically whatever I feel like. I know when I started fasting it was really quite a triumph to do one day. Lost 5.5Kg (12.1 lbs). Even further, 4 days in, resting energy expenditure increases up to 14% [x]. 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