Best Fasting Length for Fat Loss - Comparison Video 

Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto

Gotten more results from Thomas’s methods than any PhD advise ever.

I was literally just thinking about this! I was worried that prolonged fasting a couple times per week would result in muscle loss and slow down metabolism, but great to know that it preserves muscle and speeds up metabolism. Thank you!

Completed my 48 hour fast laying in bed gearing up to continue this fast to 72 hours. These videos give me the motivation to keep going. I feel good at 48 hours but very hungry. Let’s see what day holds in store.

Thanks Thomas. Always logged on - From Beautiful Barbados 🇧🇧 🏝

As a newbie to intermittent fasting, I think you are addressing one of the huge conceptual challenges about how to think about it that I continue to struggle with. It's easy to get caught in the trap of doing calorie restriction instead of intermittent fasting. I think the key is to have a plan and a structure -- and be very clear when you are fasting and when you are most definitely not fasting!

Great content as usual Thomas thanks for being constant on this platform! I get a lot of ideas for my comunity bro thank you so much!

These are the kinds of videos I press the like button on. Opinion based on research, encouraging to try things, and a short ad. Well earned ;)

Excellent material straight and to the point. I currently OMAD with prolong fasting 1 - 2 times per week. Love it.

Great video. Very clear and precise. Exactly what I was searching for

Funny timing. This exactly what I just converted too. Last week 2 rolling 48s, then intermittent a couple days then one 2mad day. Feeling great and weight dropping again. 👍

This was the best concisely structured vid about thomas’ long-standing opinion on this matter

Your daily informative videos impacts our behaviour on nutrition and lifestyle in the most beneficial way.. thanks for your dedication 👍🏻

This is great. I been doing IF 16-24 hours everyday. This has improved my insulin sensitivity, which is the main reason but I lost too much weight. Now doing twice a week 36 hours and around 15 hours IF daily. I am eating more and trying to be more active then before. Keep the video coming. Big fan of your video especially regarding insulin sensitivity. I want to know the best fast for this

Thank you so much for your channel brother Thomas, just wanted to tell you that you are truly appreciated!

Awesome vid - like all of your content! thanks from IRL

The longer fasts, 36 to 72 hours, also give you increased benefits of autophagy and stem cell generation. They'll certainly break any weight loss plateaus that dieters usually face.

This really put it into perspective for me. Thomas DeLauer always explains it in a understandable way. He is a great teacher. We watch all his videos~~~

I watch new and old videos of yours everyday for motivation, im 6'4 and trying to hit 250, i have 120 lbs to go. Lost 20 after the first two weeks, and your videos really help me understand everything i need to do.

Amazing info bro thanks I have been thinking to start a pro fast, cause I have been IF for 4 years now so looks like a challenge I'd like to take

Amazing video! Explained so well, and informing.

Truly a blessing. I torched 135 pounds of fat using your exact combination. Well done brother.

Loved this video. Thank you, Thomas!

thank god i followed your guides and videos about a year ago and shocked my body, built the willpower and the determination and discipline to live this lifestyle when i need to turn it on. It is seriously one of those things where i go...oh, im at 205 again.... time for 24-36hr OMAD, days, and a few days of 4 hour eating windows. Seems to work out well for me and i work doing a very active job where i walk 15+ miles a day and carry and push thousands of pounds every day, and believe it or not, energy has not been an issue, when on 24+ hours fasting time, i sometimes feel like i have more energy. So thanks again for another good video.

Big support from Croatia 🇭🇷

Great video Thomas, thank you! Could you do a video on benefits of prolonged fasting to heal internal issues with liver, kidney ect, please? I just found out I have a slight liver issue so I restarted keto asap. I've been on a fast 30 hours and just got a 3.8 keytone reading. Not sure if that's good or bad?

Yup, my clients see incredible results when they include those weekly 24 hour fasts. Definitely a strategy that works!

Very good comparison. So much to learn and understand. Thanks

This is something I had a really hard time explaining to friends and family. IF is not skipping meals, it is eating BMR calories in a short window of time! Many people who are over weight are eating too many calories hence why they gain weight. IF can make you gain weight in the long run if you stunt your calories too much because your body gets used to using less fuel. Prolonged fasting is so much more beneficial not only for the added health affects but like you touched on the ability to strengthen your metabolism. I really believe humans were never meant to eat 3 meals everyday.

Sometimes intermittent fasting works better, sometimes prolonged works better, I usually get an intuitive feeling of which one I should do, reading your own body signs is key

In an older video you suggested breaking a fast with rice cakes. THANK YOU SO MUCH. Fasting stressed me out because when I broke it the food would go right through me; untrustworthy farts, every single time. But rice cakes are the answer. Very excited to fast without the worry now.

This was helpful! Thank you❤️

Very helpful! Thank you!

New to the channel, been watching couple weeks love the content. I don't follow any specific diet really I just try and eat healthy and excersise. I'm open to trying new things to better my health. I'm curious during fasting can you continue to take any supplements or vitamins during fasting times.

Needed this!!! I got hung up in the progression to longer and longer fasts last year...im going to try this

You are THE BEST at explaining these facts 👏👏👏👏

I have been mixing up the IF times periods for little over 2 months. Longer fasting (20 hours/day) on rest days twice a week, and on training days (fast 16hr) 5 days a week on training days. Lost 8 pounds. Really can see effect potential of going into longer fasts periodically a couple days each week.

For some reason I really enjoy these stock videos he uses

Thanks for this insight. Very helpful :)

I intermittent fast everyday and a couple times a year do 5/7 day fasts. Though I like the 16/8 daily fasts I realize I’m not really getting much autophagy in. So I’ve decided to just do a 10/14 each day and then two days a week do a 48 hour fast to really get the autophagy benefits. Autophagy is where it’s at. There is more benefit from a consecutive 48 hr fast wash week than with daily intermittent fasting.

Since I am overweight, I do 2 extended fasts a month. I did two 3 day fasts last month and dropped 16lbs and this month I did a 5 day for another 10. My weight went up about 4 lbs after breaking my fast Saturday and eating two meals yesterday. However, I know that it'll come back down again since I went up 4lbs for a day last month after refeeding as well. I also stick to an IF schedule of either 12/12 or 16/8. I found that for me doing the 16/8 after coming off an extended fast to be a bit difficult so I just work my way back up to 16 from a minimum of 12 hours fasted. I also incorporate one or two 24 hour fasts during the week where basically I am doing OMAD. This has helped me keep off all but 1.6lbs (most likely water) from July giving me a weight lost total of 14.4lbs. So I use extended fasting for weight loss and IF to keep it off and help regulate my body to the new weight/calorie requirement. Also as a side note. After my second fast in July I ATE LIKE CRAP. NGL. I had pizza, tacos, soda, candy, ice cream, energy drinks, Chips, bread. I noticed that after having some carbs I felt a lot better which Tom mentioned in a previous video about "When to refill your carbs" so I'm keeping that in mind since along with IF of 16/8 I keep to a Low-carb diet and coming off of an extended fast my body was completely depleted on carbs and I just felt horrible. I digress. I didn't gain any weight back thanks to IF. It gives your body time to process all the food and switch back to "burning your fat stores". I found that now I don't get hungry as often since my body has adjusted to burning my fat stores as well as my food. It just needs time to process all the food first. Anyway, I'm down from 270. I was 244.4 yesterday before eating a meal. I'm up to 247.8 today but I know that will go back down after IF. I also ate quite late to shift my eating window but still only had 2 meals yesterday. Thanks for the info Tom and all that you do.

All fasting information I have is because of you and I am extremely grateful. Monday through Friday I fast at very least 20 hours A-day up to some points 24 hours. On the weekends 16 to 18 hours and indulge a little bit I have found this works phenomenally. At very least for me thank you for everything that you do

So helpful! Thank You ❤🙏❤

I thank you for talking sense into my head lol. I started fasting after watching your videos and man let me tell you. It is paying off. Weirdly I have more energy without eating then when I was eating. I am 265lbs with the pot belly and I am just completing my 24 hour first fast. I started off fasting for 10-12 hours and with in days I made it to the 24 hour fast. I can feel the changes in my body and I feel amazing. Thank you for your content and the encouragement. I don’t crave sugar anymore which has helped with my type 2 diabetes. Your videos saved my life. Thanks man!! Keep up the good work.

What has worked for me is to not create a pattern of eating/fasting. Our bodies are incredibly adaptive. I used to do 14 days of 20-4, followed by a 3 day fast. This worked for over a year. But since going from Obese to simply overweight, the weight stopped. What I found is my body adapted. So now, I still do fasting days of 20-4, but I don't restrict my calories (carbs still below 20net) during the 4hr eating window, but there are days when I'm off work and home all day where I eat pretty much breakfast, lunch, and dinner (again while keeping carbs below 20net). I will mix in a 72hr fast every other month, at most, if I have a weight I just can't get over. Once I do, i go back to 20-4 or a normal day of eating throughout the day. I do not make a cycle or plan days ahead of time. I simply go by how my body feels.

Great info!

I don't worry about how much I weigh. What I am more concerned about is body composition, natural functionality, and the longevity of the systems inside.

This is awesome 😎 thank you 🙏

Absolutely TRUE... I Lost 15 kgs in 2.5 months by IF from 90 kg to 75 kg but now stuck at 75 plateau for last 2 weeks .. i think i need to switch from IF to normal diet with prolonged fasting..

Thanks Thomas! I was doing 20 a day for 2 months. I plateaued for 6 weeks and didn't know what to do, so I added two 24 hour days into my week. I am still not losing. So now I will try this advice. I will mix it up more, still keep the 24 hours 1-2 times per week, and see if I can get my metabolism back up. I eat my BMR, but have plateaued. I am looking forward to giving your advice a try!

Great info.

I've been doing 18/6 daily and a 42hr 1x per week on a different day, since January 3 2021. as of today iv lost 63lbs and am 4lbs away from my 3rd set goal weight. it's definitely slows down the more weight we lose and more average we become. I may switch up the daily and start doing 2 24hr per week. just to see the results. iv gotten to where I can predict when I drop weight and it hasn't stalled for more than a month now. I do have to change up some things sometimes to get past the stall but usually nothing major, mostly just watch close at calories and be super strict with my carbs a few days a week almost carnivore diet. and I walk on average 10mi a day at my employment so that helps also.

Fasting is the fountain of youth 💪🏼

I needed this video. I’ve been stuck on a plateau for months so I started adding prolonged fasting to my intermittent fasting routine. Then I restricted my calories more. I’m 5 pounds heavier and have about 2 percent more fat. I was ready to literally pull my hair out until I saw this video. I’m going to IF twice a week and do a 24 hour prolonged fast and see what happens. Plus I’ll up my protein a bit and stop restricting calories so much. Woot woot thanks Thomas!

I just lost 25lbs fasting 7 days - nothing but water with Himalayan salt - never felt hungry, only felt energized - broke it with a 6oz salmon filet in olive oil for diner and am following with 4oz steak and egg brunches (2pm) - and 6oz of protein for dinner at 5pm - doing this for 5 days then 2 days of ‘respectful’ - regular food! Sooo jazzed for this journey!

Interesting. I noticed when I did a 20-hour fast I lost weight. I have been doing IF for 16 hours, but stopped dropping. I’ll work up to 24 hours once a week and work up to twice a week.

Thank you!

I've done 16:8 fasting almost every day for ~18 months. Lost a lot of weight (Some of it muscle because I couldn't work out due to injuries), but also a decent amount of body fat (Went from 28% to 18%). I was hoping to lean out more, but 18% is pretty good for me, as I've been obese most of my child and adult life. I've basically stabilized now, but now I'm kind of worried: If I stop fasting now, will I end up gaining fat? Maybe when I transition off the IF, I'll throw in a prolonged fast once/week and see where I end up.

I'm really excited to give this a try and finally shed this weight while maintaining my muscle! Thanks for all the great advice! Below is my plan. I'm starting out with a 7 day fast with minerals like Sodium, Magnesium, and Potassium taken. Possibly Tyrosine and Thiamine? I'm working out every other day with 8 km walk the alternate days. Near day 4 I might start adding some creatine. I'll analyze how it went at that point. Then the plan is to start a different cycle. The meals will be low carb, high protein, and high fat with the focus of rejuvenating the body and specifically muscles. Five days of good and healthy food eating and then 2 of fasting. The walking and workouts will increase slightly during the 2nd phase. If there's anything people would recommend, please do!

I do IF, I aslo have a cheat day. Usually every sunday where I can eat whatever I want. I don't go stupid but I found that it works for me. I also train hard nd have been able to keep muscle. I also try to keep protein at 1g per body weight.

Interesting. Would there be a difference between caloric restrictions and fasting? If so, which one would be more beneficial?

I just want to thank Thomas as a main source of information during my weight loss journey. I've lost over 33 pounds since July by doing IF and healthy eating. He's also introduced me to Dr. Jason Fung, who has become another major source of information. I like that both offer different views. One thing I am a little confused on is that Thomas thinks very highly of Dr. Fung and considers him an authority with IF, but their principles vastly differ on the diet side. Dr. Fung downplays calorie counting and the intake of fat, whereas Thomas seems to be very regimented on calorie counting and low get food.

❤️❤️❤️ Amazing, Thomas

This and intense fasted exercise. I do hill sprints when I can find the time and it's not super smoky outside.

I do both , but Imtermittent fast for differemt hours between 13- 18 hours and fast 24 hours periodically. i always like to mix it up. The main thing is the cravings are not as intense and the constant grazing was the thing that was my problem. All works!

Hi Thomas, very informative thanks! One thing in particular caught my attention: you say your week is 9 days long? how come? this is very interesting!

My question is, how long are the cycles between fasting periods? So if I am fasting for four weeks how long before I can cycle another four weeks?

When you start to Plateau in your fast what worked for me is eating a cup of food a day. After you start doing that the weight will start to fall back off

I needed this video

What I find works for me is that anytime I hit a plateau I just simply start eating normal again for at least one week. I was losing weight while eating normal. It was like my body was saying "too much food" and burned it. Then it's back to intermittent fasting.

Thanks!

IF is for maintenance, prolonged fasting is for weightloss..

How offen shall we do prolonged fasting and for how many weeks/months?

Thanks Thomas. I am in that boat of low resting bmr. It's low and I'm not sure if I should stop with the IF and just start trying to eat 2000 calories a day or try and use fasting to fix my slow metabolism. I don't eat a lot, love sugar and can survive off eating once a day and snacking. I'm 39 female, 4'11 and 156 lbs. Obese. Trying to lose body fat. Not concerned with weight as much just want to get out of the obese range.

I will try this! Switch intermittent fasting to’ prolonged fasting

Yesterday I did my first 24 hour fast. Felt euphoric around 23 hours but once I ate it went away.

The 9 days joke got me 🤣

Prolonged fasts are the key to maintenance! Coming up on two years of maintaining a 56lb weight loss. If I go 2 lbs over my ideal weight I do a 3-5 day fast. Also, closing the eating window at 7pm takes IF to a new place.

Big Bro, U hit this 1 on the head. I got that stubborn fat going lol. U.GLY ( U Gotta Love Yourself) - Keveius Polite

The “shock to the body” makes sense. Looks like a great tool.

What's your opinion of consuming small amounts of apple cider vinegar during the fasting window? Do you think it increases weight loss?

6yrs into serious keto and I've lost 620lbs. I started at 155-60. Went up to 175. Have fought, battled and yoyo'd up/down/up/down 175-160 for yrs... lots of weight gain, lots of weight loss.

Is it ok to combine IF with prolonged fasting for better metabolic rate, reduction in visceral fat? For example I am doing 16:8/18:6 for 5 days and then prolonged fasting for 48 hours and then back on IF again.

My challenge is that my garden is coming in now, and my tomatoes and squash will never taste better. So, I have to eat some of them. I freeze and can some of them, but that diminishes the taste a bit. I don't want to fast during the late summer.

After a stall I started counting macros and focusing on the eating window. Broke the stall!. I also do 36 hr fasting once a month. Also cutting seed oils helped.

Intermittent fasting works but my metabolism crashed for doing it so long…my weight was good but I gained like 10 pounds when I stopped IF -I then went on a 36 hour fast once a week-no carbs for 5 days and 1 carb day… keeping my calories reasonable…lost 14 pounds and I’m back to 176lbs-I can eat more and haven’t lost my gains in muscle-in fact building muscle…this works by far for me the best

Hi Thomas, what are the side effects of shocking the body with NA? Where is the red line? The focus is pretty much on loosing weight, keeping muscle mass and slow down aging. Sounds healthy at first sight, but are there really only good effects and if not, how to balance the fine line?..best

that lady at 4:35 killed me 🤣

Can you please make a video on a week to 21 days waterfasting and how to come back the right way not gaining on top what you had bevor?

Thomas, you have a karate kid- Cobra Kai thing going on hahahaha!

Fading can be so hard sometimes but I think it’s the best for weight loss when you are at my age lol

I do intermittent fasting to prevent snacking. Snacking all day long used to cause me to gain weight.

Only question I have is how detrimental is prolonged fasting on muscle mass?

Great video. Does calories matter while on keto? Does the body get the remaining calories from body fat? I hit about 1400 to 1500 calories per day. 130g to 140g of protein, 20g net carbs, 95g fats. Sometimes over 3 meals sometimes over 2 meals. To increase my calories I'd need to add more fat, but should I? Also, average meal has more than 40g protien sometimes 60g. Is this too much per meal? Thanks in advance 🍴

i like how he keeps so ontop of current data .... and learns with us essentially

You should do a retiree video version, on day seven and in the good part of the fast here.

Thanks for this video! I started keto and intermittent fasting middle of June with what I perceive as good results (fasting 18 hours, 6 hour feed window, lost 14 pounds in two months and feel this is sustainable). Last week I tried my first 36 hour fast and I plan to do that weekly. But after watching this video I have concerns about potentially decreasing my BMR. Would a once a week 36 hour fast be the “best of both worlds” from a fasting standpoint?

so if i eat sunday at 6pm and then eat again monday at 6 pm while drinking water. Will that be concedered fasting for 24 hours?

which one is better for resting metabolic rate please?: 1- alternate day fasting where you eat what you want every other day. 2- fasting for 48 hours once a week.

If I get it correctly, this is something that should be considered after being in "average" weigh. Right now I'm doing 20/4 (sometimes like 22/2) warrior diet with 5-6x training per week with avg income of 2000kcal with 180g of protein. Weight is disappearing insanely but still I'm afraid of some unexpected emergency brake... With this video I at least know what to do!