I also find it a bit easier to concentrate at work. This stage includes dramatic improvements in mood and mental clarity and is the stage seasoned fasters look forward to the most. It seems the hunger is the greatest during the second day. These will help curb cravings. It's working quite well so far, I've been doing this for a month and I've lost about 2 pounds a week (and I'm a short woman so weight loss is often much slower for me). Looks like you're using new Reddit on an old browser. 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. Daily time-restricted fasting. Any special attention needed during your 3-day fast? 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. Thanks! 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. The 2 days you fast in the 5:2 plan are not actually a total fast. Some high amount of my calories comes from nuts (~30-50%). Basically you are doing a modified Alternate Day Fast (ADF). I have a lot more mental clarity on fast days, and I have a lot more energy. 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. When you say till Wednesday, do you break on Wednesday afternoon or in the morning? Do you feel like you can keep going after the second day? Just wanted to see if anyone else is using a similar fasting style and how have you found it? Summary Intermittent fasting I stopped as I knew my binge eating was not healthy. Immense energy: I noticed a short burst of energy from day 3. Give it a try, but if this isn't working for you I'd try again without the cheat days. I am down 10 pounds and it has been difficult but found a really informative video here: http://articles.mercola.com/sites/articles/archive/2014/06/08/alternate-day-fasting.aspx. The Sun reported: "Experts have claimed that alternate day fasting, also known as the 'cavema… Most of these measurements were taken from Day 0 through to Day 4, and then again at Day 9. 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 don't know why, but that's how it works for me. 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. Well, a lot of the benefits come in the “rebound” effect of fasting. 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. What type of food do you break the fast with? Well, maybe not a total reset, but at least a mild refresh. No I don't do any supplementation and when I break my fast I eat whatever I feel like! Since then, every week I have been fasting 3 days a week, generally Wednesday-Thursday-Friday. An all-day fast may sound intimidating, but Lowden explains you may not need to be so strict to see results, since calorie reduction is the key to weight loss. Interesting. It'll come off faster at the beginning though. 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'm looking for a short-term kick-off, and then plan on moving to IF. It is an achievable diet and weight loss plan, but it's all about sticking to your goals. Lost 5.5Kg (12.1 lbs). Currently, I normally switch between 18:6 and OMAD, but have done a 42 hour water fast before. I find that it would be no trouble at all fasting on three separate days (Mon-Wed-Fri) for me. After reading about other people’s experiences, I expected it to be easy. MY FOUR DAY FAST RESULTS. Press J to jump to the feed. Has anyone found weight loss success fasting three days a week? I don't notice any 'hunger', I only notice 'mental hunger' - my mind thinks about eating things but I am not hungry in my stomach. Consult your doctor to be safe. However, there is some evidence to suggest that fasting once a week can give you some of the many health benefits of the longer forms of fasting. I agree; I think the key to success is not binge eating. I’ve been fasting roughly a day a week for the past 5 months and wanted to try a longer one. Fasting for more than two days isn’t easy, either: you’re going to get really hungry. The other 5 days I also eat at least a 500 calorie deficit to speed weight loss. To be honest, fasting for 3 days was brutal. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. 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. I want to do one cheat day a week, so I can avoid stalling as you mentioned. It was concerning. 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. It's just a matter of willpower in terms of keeping your healthy eating and fasting going for more than a couple of 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 don't actively monitor it, because I don't think it is important. Press question mark to learn the rest of the keyboard shortcuts. New comments cannot be posted and votes cannot be cast. The real danger lies in staying on the fast for prolonged periods, anywhere from three days to a month. Eat normally but only within an eight-hour window each day. However, if you set a big goal and aren’t able to accomplish it, you may get discouraged. I started lifting weights on the last fast day, and then eat later. I'm about 10 weeks away from my goal weight. Fasting will also allow you to reach ketosis faster than regularly eating, but it will be a very tough week or so. Do you find that you regain some of the weight on the weekend? I did alternate day fasting for a while. I have been fasting for the last three weeks, Monday, Tuesday, Wednesday. My resting heart rate goes down to about 55-60. Moral of the story: 3 day fast muscle loss – ZERO #3 Increased Metabolism. I did a 3 week extended fast between Thanksgiving and Christmas and currently day 12 of a 6 week fast. Glad to hear it! The 500 calories can be used as a crutch to get through the first few fast days. The most challenging aspect of a 3 day fast is actually breaking the fast at the end (more on that later). I'm currently fasting 2 days a week (no food) and eating a ketogenic diet the other 5 days. Basically whatever I feel like. It really makes sense as our ancestors hunter-gathers could go for long periods of fast. Has anyone found weight loss success fasting three days a week? I completed one month exactly today. Do you have much trouble with mental hunger during the fasting days? Press question mark to learn the rest of the keyboard shortcuts. No sweetener. Also another important thing to note is that you can do alternate day fasting while consuming 0-500 calories, if you find that eating nothing is just too difficult and straining I would recommend increasing calorie intake and filling up on leafy greens and lean meats as they are low calorie and nutrient rich. The first meal, my pulse usually spikes to about 130 for a couple minutes, and then levels out at 84. Definitely. Do you think it’s safe for me to add the extra fasting day? Thanks for the detailed reply. Dangers of Fasting for Weight Loss. From a physiological point of view, there is nothing wrong with fasting 3 times per week for an otherwise healthy person. 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