16:8 Fasting is NOT The Best for Fat Loss - THIS is How Often You Should Fast 

I have limited mobility... I take it you're an active person. Do you strength train with cardio? Or just daily energy expenditures with 10k steps?

@@SlyBurrito360 I haven't done a bit of exercise, sedentary. Not even one trip to the gym. I do plan to start going when I reach my goal of 150lbs! 💪

Have found OMAD works best for me also, though shorter eating windows allow for occasional "cheat" snacks. Set point needs resetting occasionally, though, in which case a several days fast is helpful.

Yeah I found walking fasted picking up heavy shit and effort works best for me, but, apparently I have bulging disks from the local receptionist throughout my life. Now I barely do anything... walking kills my back... 🤔🎩 I can always say to hell with it and do what I want though my be painful

Oh I remember you guys from last time.. 🤔🎩

How else is he gonna get people to keep clicking on his videos and making him rich?

I think the key is do what works for you and mix it up periodically. IF 16, 18, 20, 24hrs every week depending on how you feel.

​@@pappasc79 there is a clickbait component amongst most RU-vidrs.

@@pappasc79 Lazy fat piggy - 9:53. He kept it short for ya! Some of us are here to fill our brains, not our bellies. I appreciate his presentation of pioneering research and data which are locked behind prohibitively expensive paywalls. He's got to fund his own access so he can proxy it to us.

OK 5 days 18/6 and weekends off it means you eat on weekends or you do not eat ?

Exactly my way of life for the last 6 months. And 37 lbs weight loss during that period! ... +3 hours of exercise weekly to it, I must admit, but no lifting weights, just jogging and fooling around at home. ... and some 36 hrs fasts once a month in average to get some more benefits than just the weight loss.

Same here. It seems to work.

Actually variation is good news to the body.. keep it guessing xx

I also don’t fixate on the changeable principles. I fast most of the time and take a break if I lack sleep or if I need to attend an event that requires to eat. I’m still skinny.

Do you eat in 2 meals what you would have in 3? Or did you completely drop a meal and that amount of intake.

@@wyleecoyotee4252 I eat the same ammount of calories in 2 meals as I would 3. I skip breakfast. Also work out fasted in the morning. If I have breakfast I just get sluggish and put on more fat.

@@TheLeoTV Thanks for sharing, sounds great and sustainable. Do you take any pre workout or vitamins before working out at all? Black coffee is quite hard on an empty stomach, but I am not 100% sure about pres.

@@InspiredObserver yes, I take vit C, D+k2, Q10, selen, fish oil, quercetin and kre-alkalyn. And I drink EAA during workout. Sometimes coffee.

@@TheLeoTV Thanks for sharing brother. I started doing the 16:8 few months ago and I lost a good amount of fat so far and feel happy about it. Now I am trying to figure what to take in these first four hours in the morning before I break my breakfast. Warm water is the safest but it doesn’t give any mental boost, and black coffee is bad for the tummy long term. So I googled and ordered Kaged mindset which contains caffeine. It should arrive in a week to New Zealand and fingers crossed it should work to energise me and give me mental boost during my fast. Sorry for the long text but you probably appreciate the struggle at the beginning haha!

💯!! Well done 👏🏾 you've hit the sweets pot.. I mean sweet spot 😂😉

im doing exactly the same, just started out a month ago. its perfect and i LOVE how my body is just fine with not eating for some time, as long as it gets whole healthy real food later on.

I'm doing the same thing, works for me

I just think some people need carbs,fruit etc. My hair fell out doing carny/keto,nails stopped growing...opposite of everyone on here.

I am going really well but feeling weak all the time had to put a few carbs back am slowly getting my energy back 16/8 day150 love fasting

Fasting like a girl.great book

I do a very similar plan through the month. I still intermittent fast but I usually go 19/5 which is my comfort zone...on weeks I eat more i do a 6to8 hr window to eat. Fast like a woman!!!

Thank you

Nice!

OMAD 23:1 for 6 days out of 7 Last day you fast the entire day until next eating window the next day. That gives you a 48 hour fast weekly. I do this and build muscle and stay under 10% body fat. You’re welcome.

@@PraiseJesusChristOurSavior how old are you? I’m losing doing 16:8 and omad about 50/50. I’m 50 though and would like to build muscle.

@@decaturridgebees8761 I’m 65, I only do OMAD occasionally, I found I don’t get enough calories doing it, so I just use it to clean out the excess carbs after vacation, I like to keep every day simple...

Same..I’ve done 16/8..occasionally 18/6 for a year an a half now..gone from 265 to 160lbs..but I have also added cardio and strength training on the regular..reached my weight goals..trying now to maintain and build muscle..46yrs old

Do you fast every single day?

Do you have specific eating hours or times for the rest of the week aside from your 36 HR fast?

Yeah, what do you do the rest of the week? 2 meals a day? 4 to 6 hour window?

What results?

Yep, 36 hours every Sunday rocks 👍

The body needs change, or else you are just sedentary. Positive change, not like binge eating zebra cakes change

Difference between body confusion and mind confusion

😂😂😂😂

Adaptation with knowledge is called improvement

😂😂😂

Wow think you so much for making me understand this much appreciated great video

☄ sim, exatamente

Thank you TD, and love your email info as well.

Yup, seems to work for me too! Still watch to stay up on latest and greatest. Always glad to add another tool. Thank you TD!

Different working than I used before I read this, but bsaically the same thing. I agree with you !

Mixing up the fasting tricks the body.

Do you exercise right before eating or right after ?

What time do u eat?

2kg a week, great!

@@zosiakuku69 oh wow, that’s over 4 lbs-amazing!

That’s what I do! I’ve been eating every 50 hours and when I lose this last stubborn 5 pounds I’m not sure what the best route to take would be or to just stay eating every 50 hours. I’m finding that I have to force myself to eat because I’m so full from the re-feed which is all protein and fat and maybe a handful of blueberries occasionally during that re-feed.

1. I am a fasting advocate as well. 2. M-F: 36-42 hour ADF (Alternate Day Fasting) 3. F-M: 60 hour EF (Extended Fasting) 4. 8 hour feed window. 5. Diet: 80% healthy. 6. 20% Ad Libitum. 7. Works for me.

It left me less tjan clear,

you rock.

@@guaranteedV I know because at 76 I also creak.

You mean you do this constantly? Fast for four days and then eat normally for two? Isn’t that hard to maintain? I’m not sure if I could do four day fasts all the time 🤦🏻‍♀️😵‍💫

@@Tryinnosaurus_Rex he didnt mean 4 days without eating, what he meant is doing your fasting *routine* for 4 days, and then rest 2 days by eating without fasting and repeat.

I do 16:8 (I upped my time restricted eating from 14:10 to 16:8) 6 days and on Sundays or Catholic solemnities don't restrict time and eat a little more. The key to my making 16:8 work is to not overeat during the eating window. I eat what I want and it works for me (I remember also a bagel a day on weekdays and it worked for me. It's because fasting is also a religious practice for me) I am an XS, size 0-2, 103 lbs., 20.1 BMI, 33"-22.5"-33". It works for me just as your method works for you (I stopped listening to all the fad videos about studies here, studies there, whichever diet is the latest craze [seems carnivore is these days. I am mainly plant based]. BTW, I am 62 years old and my photo is of a 62 year old me.) It's good you were able to find a method that worked for you. You know what's best for you, not some video or 'study' or any other fad.

@@mariatolentino4516 did you weigh more before you started the fasting regime? Did you lose weight?

@@allimoo-249 well, I had already lost a lot of weight. I was, however during the weight loss process, fasting 14 hours. I ate at 8 am and stopped all eating by 6 pm. I had dropped from 134 lbs. to 104 lbs. I went farther with 16:8, going to 102 lbs. Then I went 18:6 and 20:4 and dropped to 101 lbs. I did not fast on Sundays, holy days of obligation or when I had a migraine. The fasting is a little varied, but 6 pm is when all eating stops. It could be earlier like 4 pm, 2 pm or 12 noon. I don't fast when I visit my son either. I should add that I do Kathy Smith's interval walks, Physique 57 and Pilates (mat, reformer, Cadillac, wunda chair, fuse ladder) as well.

Thanks for all of this info @Mat This is how I have interpreted various sources of information. I like the emphasis on what works for you in this video. I have to eat with meds 3 times a day and post-menopausal, so adds some dynamics. And different genders respond differently to IF.

The last part of what you said, about the time of digestion is kind of redundant. Virtually all of the discussion regarding fasting and feeding windows already has inherently built into it the assumption that we are talking about eating versus not eating. You’re not “doing yourself a disservice” by eating at the end of an 8 hour feeding window, you’re simply doing the 16-8 fast. If you finish your last meal at the 6 hour mark, then you’re doing 18-6 fast. You’re still considered in the beginning of your “fasting” even if the food is still moving through your digestive tract. Obviously you’re not getting any significant of the therapeutic, anti aging, autophagy related benefits during the first few hours of a fast, after your last meal, no matter what type of fasting you’re doing.

Much appreciated!!

@@iloled2924 "If you're doing a 16:8 IF and you eat a LARGE meal at the end of your window you're essentially doing yourself a disservice..."

Thanks for all the great info. Especially the last part. The last two days I've been eating a LARGE meal at the end of my 16:8 fast. Looks like I'll have to cut that down. Thank you!

Thank you.

Thanks!

Thank you!

Thank you ❤️

You got the burst fast wrong I think

Calculate your macros to your current goal weight. I set goals between my starting weight and goal weight, and adjust macros along the way. Otherwise your cutting a lot of calories cutting from current calorie intake to ideal/goal weight.

I'm interested in this too. Personally, I like to start a 36 hour fast on Wednesday night, break it Friday morning on protein and fat, with carbs later in the day. Saturday is my big squat day, and it really provides a noticeable improvement in energy levels.

Do you have a lot to lose? Are you combining IF with resistance training or cardio?

@Shelf Cloud I did IF 18/6 lost weight then after 7 months slowed down, then to a plateau at 10 months. I now changed up my IF from 3pm to 4:30pm with 2 meals a day of protein, vegetables, whole foods 5 days a week. I recently started doing cardio, with some weight lifting, steam room 3 days a week at the gym in a 'fasted state'.. I walk 10K-12k steps a day at work 5 times a week. Seems to be starting the metabolism again.

I've been doing IF and Keto for 10 months and working out 6-7 day a week Resistance training 4-6 days a week sometimes with eliptical cardio and riding 12 miles on my mountain bike on the days I don't go to the gym. I started April 2022 at 250 lbs and now at 205 lbs. My weight loss is now almost at a standstill. However, I am still seeing changes in the mirror and showing visibly less fat. I'm guessing that recomposition is still going on. I have resolved to keep on doing what has gotten me to where I am now. eventually over time as a lifestyle change, I should get to where I want to be which is around 185 lbs. rough calculations show this should have me somewhere around 15% body fat. At 63 I realize I just have to work that much harder to achieve the results that would have come far easier and quicker 20-30 years ago. It's all about perseverance.

OMAD 23:1 for 6 days out of 7 Last day you fast the entire day until next eating window the next day. That gives you a 48 hour fast weekly. I do this and build muscle and stay under 10% body fat. You’re welcome.

That pesky set point.

😂👍

Doing the lords work.

So close. It's called refeeding syndrome. The main cause of death is the lack of electrolytes (sodium, potassium, magnesium) during the fasting period. Your body works very hard to keep those electrolyte levels stable in your blood as they are needed for many everyday bodily functions (such as proper heart functioning.) When you fast for a long time, your body will take those electrolytes from the individual cells to keep the blood levels stable (basically similar how the body will use fat for energy when fasting.) Obviously, not spiking your insulin when coming off fasting will help, but the key element is not doing long fasts without getting your electrolytes. It is extremely important to get your electrolytes during any fast that lasts more than a few days. We need to address the cause which is the electrolyte depletion because you always have insulin in your bloodstream. The pancreas makes basal insulin on a schedule, not dependent on the glucose level. Obviously, high glucose will cause the pancreas to pump out more insulin to drive the glucose down, but you always have some level of background insulin. It's easy to get your electrolytes. First, I buy a magnesium tablet because I'm lazy and it is very convenient. Secondly, buy some "50% low sodium" salt at your local grocery store in the spice aisle next to all of the other salts. "Low sodium" salts replace a portion of the sodium with potassium making it perfect for electrolyte supplementation. And it is dirt cheap. Get some water flavoring and fill a clear bottle with a mix that you can sip on through the day. Trust me on needing the flavoring - you don't need much, but you will need a little if you want to drink it every day. You want to drink this a little bit at time throughout the day. It is too salty to drink quickly. Your body can't process water that is too salty and it will just flush it out the other end. This ultimately will be a net negative as it will pull both good and bad out with it... you will not get any benefits of either the water or the electrolytes. This is how people drinking seawater die of dehydration. There are some limited benefits to doing this "salt water flush" infrequently during a long fast as it will "fill the role" of fiber in helping to push out all the stuff in your intestines. But salt water flush shouldn't be done more than once a week and you need to understand that you will need to compensate with more water and electrolytes during the rest of the week to make up for the salt water flush. Personally, I also like to add a multivitamin, vitamin D (with K), and a vitamin B-complex. The multivitamin is to cover any gaps that my body might need. The vitamin D is for my immune system and overall health. The vitamin K with the vitamin D is to make sure that make sure that calcium ends up in my bones, not my organs (not a huge issue during fasting, but this is the one that I take every day.) Vitamin B-complex is to help your body and if you look at the longest fast done, it is one of the vitamins that the doctors had that gentleman take.

OMAD 23:1 for 6 days out of 7 Last day you fast the entire day until next eating window the next day. That gives you a 48 hour fast weekly. I do this and build muscle and stay under 10% body fat. You’re welcome.

1. I am a fasting advocate as well. 2. M-F: 36-42 hour ADF (Alternate Day Fasting) 3. F-M: 60 hour EF (Extended Fasting) 4. 8 hour feed window. 5. Diet: 80% healthy. 6. 20% Ad Libitum. 7. Works for me.

I did Faster Way for a few months, and I did 16:8 every day for that time. Results were fantastic

@@Marthyboy88 Why did you stop doing Faster Way? I may try that!

I also did Faster Way. I don’t pay to be in the program but just tried to follow on my own. I had great results too. I did get burnt out on macro tracking and carb cycling though. So, I’m trying to do omad more often.

Experiment, and find your groove. Everyone is different.

I’ve been doing IF every day going on 4 years now and I’m currently at 18/6. I just started doing extended fasts on a weekly basis from Friday 5pm - Sunday 9am, so 40 hours. I lost most of my weight already and really only have a little extra fat around my pecs and love handles that are extremely stubborn. I’ll see how it goes but I think it will just be my new normal.

1. I am a fasting advocate as well. 2. M-F: 36-42 hour ADF (Alternate Day Fasting) 3. F-M: 60 hour EF (Extended Fasting) 4. 8 hour feed window. 5. Diet: 80% healthy. 6. 20% Ad Libitum. 7. Works for me.

@@nellosnook4454 That’s one hell of a schedule! You fast all weekend and do alternate day fasting on weekdays? Damn! So you eat on Monday Wednesday Friday and fast on Tuesday Thursday Saturday Sunday? How exactly does your schedule work?

Yeah I'm always throwing 36 and 48 hr fasts at my plateaus

That's how I started, baseline 12/12, which was a huge shift for me being a late-night snacker of carby crap. Lost around 15 pounds and then I tried mixing it up but wasn't consistent with my LC diet. I'm looking to maintain 12/12 at a minimum, shoot for 14/10 as best I can, and throw in a 24 or 26-hr fast on occasion. I've got to keep it simple.

OMAD 23:1 for 6 days out of 7 Last day you fast the entire day until next eating window the next day. That gives you a 48 hour fast weekly. I do this and build muscle and stay under 10% body fat. You’re welcome.

@@PraiseJesusChristOurSavior How many days do you work out? I work out 6x per week on PPL split so wondering if I should do a 48h fats considering I need protein.

So true. It all starts in the mind.

OMAD 23:1 for 6 days out of 7 Last day you fast the entire day until next eating window the next day. That gives you a 48 hour fast weekly. I do this and build muscle and stay under 10% body fat. You’re welcome.

@@PraiseJesusChristOurSavior 20 or more is better imo.

I agree totally!!

🤭 haha. Well said! Not eating is not the answer. Eating the right foods and getting the right aerobic exercise while eating two meals a day keeps me sane. I snack on fruits a lot.

They didnt sit around watching TV and eating highly processed foods though.

I’m similar, not really losing or weight but I lift 6x per week PPL split and eat 1pm-7pm daily breaking fast with protein shake after workout. Because I’m training 6x per week I don’t want to go too long without eating. All keto with high protein.

Likely, because what weight you're losing from burning fat, you're gaining in muscle.

@@Payner2644 I thought that, but the rate of building muscle is a lot slower than losing fat so you should still be consistently dropping weight no?

This happened to me when I started fasting regularly. Your metabolism has adjusted to what is you're new caloric consumption is. Start to eat an additional 500 cal a day for 10 days every month or two, then go back to fasting regiment. Personally, I think you're fasting too much, especially if you're trying to noticably build muscle.

Awesome 👌.

OMAD 23:1 for 6 days out of 7 Last day you fast the entire day until next eating window the next day. That gives you a 48 hour fast weekly. I do this and build muscle and stay under 10% body fat. You’re welcome.

Do work!

@Daquan the Don Are you a bot....you write the exact same comment everywhere..lol

I guess its personal. 5-19 or 4-20 works for me - ETRF. Still have to be careful not to overeat.

Men have more muscles - bastards! Continued good health to you both!!!

Sigh.

Women also have more hormone issues🫤

Agree. Once I start eating, I’m grazing all the time. Pushing through brief hunger pang spells is much more “satisfying “ for me.

lolol. I believe you

Except it can cause hormone issues like a birth control other cultures have used as an effective method using hibiscus

Yeah hibiscus tea is supposed to help balance blood pressure. But also if you have blood pressure issues I would highly suggest doing a natural gallstone detox which includes eating apples for seven days taking Epsom salt and olive oil with lemon juice. Anybody that is having health issues skin issues blood pressure cholesterol etc. read the book 📕 by Andreas-

@@Timetravel1111 eating so many apples is to get malic acid but there is already pure isolate and it would be more effective

You could try making a smoothie or a shake to get the calories in.

Eat normally

OMAD 23:1 for 6 days out of 7 Last day you fast the entire day until next eating window the next day. That gives you a 48 hour fast weekly. I do this and build muscle and stay under 10% body fat. You’re welcome.

@@lisag18 normally he means eat like an uneducated idiot. Jetthead18 eat off the food pyramid bro, and leave us alone.

@@lisag18 remember a bowl of cereal is more healthy than eggs fried in butter. Go poor some cereal and have cashew milk for your normal diet. 😂😂😂😂

I’m so bad 😭😂

Einstein was a quack

@@notchbak A racist quack, who was poor at math and relied on others, none of whom he gave credit.

@@notchbak that's sometimes important to push the bar to another level

I don't believe your IR would increase just by stopping fasting. If you are eating a ketogenic diet or keeping a low-carb diet you can fend off IR still.

@@dawnbourque7974 I saw your other comment what does 3 weeks look like. I thought I missed the explanation in this video because he quotes so many studies. I know your body will tell you when is enough, but you need longterm discipline. He actual does state that too, that results improve. There are many psychological, physical life experiences humans may go through not easily measured in rats.

I didn't understand that bit at the end either

I believe it is because if you are constantly doing 18 hrs and not changing, then the body will regulate your metabolism down, and begin to use less energy.

@@stephennixon6600 makes sense, so it's like tricking and making your metabolism to always try and adapt maybe.

I know!! I will gain it all back in 3 weeks!

@@stephennixon6600 you can change in other ways besides taking 3 weeks off. You can do a 48 h, or adf....? I will gain, or sure not loose in 3 weeks. 😢