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Do you have to eat the 500 calories on the weekend or could you just fast? I find eating a small amount is harder than just not eating at all. I just recently started a diet, with a 48 hour fast in the beginning then a day of carb-free eating then a 48 hour fast after that.. I find that to be an easier way to get into ketosis then trying to eat everyday but without carbs.
The only thing that works for me is Intermittent Fasting. 21 hours of not eating, except drinking Water. Only 3 hours of eating per Day. I do that on 15 consecutive days, then one day break and eat normel. Then again 15 consecutive days of Warrior Fasting. It works for me to lose Weight fast, plus I take a Shit every second day, because I eat less with the Warrior Fasting.
@Tomas DeLauer I’ve been following your research and found it extremely useful. I tried fasting and I struggled with starvation, however I’m currently on a high fat diet (salmon, eggs, avocado, olive oil with broccoli) and working out 90 mins in the gym every day. My blood ketone level is 4.0mmoL, is this normal? I seem to be losing a pound a day but I’m not sure if this is fat or muscle loss. My average calorie intake is around 1,800, my macros are around 70% fat, 25% protein and 5% carbs. I’m open to advice and happy to test. Thanks Rhys
There was a popular diet plan about 15 years ago, it was called calorie mixing, I believe. It was eat your normal diet every other day and restrict calories to under 600 every other day. My niece did it for about 18 months, lost over 100 lbs and is still slim today. She has increased her ,600 calories to 1,000 as not to lose any more weight. She said it not only got her to her goal weight of 125, she's 5'4" but was extremely easy. She did not watch protein, carbs etc , only calories on the low calorie days. She did go off plan twice during her two pregnancies, gained 50 lbs with each baby, breast fed for 6 months and then went right back on plan, and lost the remaining baby weight quickly. She was in her early 30's when she started the plan, she is now mid 40's and still looks amazing.
This is exactly what I've done for the last 3 years. For maintenance I'll have my first meal at 3pm and second meal at 7:00 on the weekend. If I've been bad during the week, then I'll do Omad on the weekend. It works great. The weekend is when I have the most control over my schedule. On the weekend you're doing things you enjoy, so it's easier not to think about being hungry. Week days are more difficult due to work. You're right Thomas, this is definitely sustainable. 😊🌷
I did the 5.2 for a year, in 2012, quite successfully, considering i worked in a bakery shop 😇(my friends do find my self control annoying). I've had great success with keto too, but definitely sleep better with carbs in my diet. Looks like the 5.2 is on the books again. The best advantage of 5.2 is NO keto breath!
by far the hardest part of fasting is the boredom. If you've never done a multiday fast, you have no idea the enormous amount of your daily time is spent thinking about, preparing, or eating food. Depending on your lifestyle, it can be really hard to fill all that extra free time. If you want a fast to be easy, start it when you are very busy
My late husband whiled away the hours when he was dieting by watching Home Shopping Network pots pans everything to do with cooking plus cooking shows. My diet is reversing my T2D so I don’t count calories.
Not if you’re already, say, carnivore, and eat very little. I now spend significantly less time on food, and rarely think about eating. Carnivore has greatly changed my life, for the better. I’m only looking for a way to increase autophagy. But I really do not want weight loss. It’s quite the conundrum. ;)
@@cybersal7 I've been working at a body shop for a bit now and extra tips I learned was if you're painting the door, it's better to take off the mirror and belt molding (the trim at the bottom of the window) for a better paint job in the end. The mirror can get in the way, and if you're unlucky, the clear coat could stick in that gap between the door and the belt molding
Thanks my guy been following now since 2017 and have been able to run with a lot of your content and applying these tips, your message has changed my life and has help me manage Multiple Sclerosis as well so stay with it your changing lives out here bro THANKS
Here is a version of fasting that has been very successful for me. Eat 3 days. I am doing KETO. Getting ALL of the protein in. You are refreshing your body with nutrients for 3 days.... On Day 3 fast.... After your day 3 final meal...Let's say it is at 5:pm you begin a fast. You will fast for 36 hours....So you sleep, and when you wake up you fast the whole day, and sleep. When you wake up you start your 3 days of eating again. I do this every 3 days. Amazing results across the board.
I'm trying to understand...let's say you eat Friday, Sat & Sun. & begin your fast Sun. at 5 PM.. You fast for 36 hours, which means you break your fast Tuesday AM. What then? Do you eat Tues, Wed & Thurs. & begin fasting again from Thurs. evening to Sat AM? Does your schedule change every week? If so, don't you find that confusing? Or maybe it's just me that's confused, LOL!
@@almaburns6562 Hello. That is exactly what I do. And on occasion my eating might be 2 days or 4 days, but I am on a mission and really "in it". It does take a little bit different mentality where you are living in the moment a bit more and "staying in it"...
Since fasting has been a part of my lifestyle, I found it to be relatively easy. However, my schedule is 7:00 pm, Sunday till 7:00 pm, Tuesday. Eat, 7:00 pm, Tuesday till 7:00 pm, till 7:00 pm, Wednesday. Then I fast for the next two days, starting my weekend meals at 7:00 pm Friday and ending at 7:00 pm Sunday evening. Therefore, I am actually fasting 48 hours, twice, with a one day break between and two day break on weekends. Therefore, I am fasting four days, eating three days each week. I am losing the extra pounds I put on during a two year time, that I went through a difficult time of grief. Though I am not following the normal schedule, it has worked for me, and am very thankful for your channel. BTW, I am 79 and will hit the 80 mark next April. I listened to you about it taking a little more effort if you are a senior, so stepped up the rigor of fasting more lengthy times. Doing great and expect to get these extra pounds off, soon.
Awesome stuff. I’ve been fasting two days a week for a year and feel fantastic. I relax on the weekend and enjoy food & drinks with friends. This balance really works for me.
Echoing what M B here said about Dr. Berg - just a 5:2 approach will be very hard, and for me, it's not even close to sustainable (because you're hungry!). See Dr. Berg's healthy/clean keto protocol instead and do the 2MAD plan (eat at 12 and 4). You'll lose weight quickly, not be hungry in the interim, and you'll learn the right foods to eat and way of eating to not die of heart disease or dementia. Literally life changing
The Dr Micheal Mosley came up with the 5:2 approach which is based on actual research. Look into Fast 800 Keto. Also try and watch any of his UK or Australian shows with him. He actually managed to reverse type 2 diabetes in some people.
I did this and was successful back when it was a study done by The University of Manchester. The findings of this study was it led to lower rates of breast cancer . It called for 2 consecutive days, total carbs less than 50 per day and emphasis on lean protein. This particular plan had no caloric restrictions but I was eating far fewer calories with the lean protein and veggies.
Michael Moseley did a series on 5:2 eating around 2010 on the BBC. The results for weight loss and health benefits were more beneficial than regular diet, he tied it into how humans ate thousands of years ago.
I already do this 5:2 approach for a long time! i was trying to fast 1 day a week, but i end up having a small meal at nights. And i do again the next 2nd day. I notice the complete benefits of fasting from that, more energy and less brain fog. Though my goal was always to fast "normal way", i don't always get there. I thought i was being a bit lazy, but it's cool to see that my way i've been doing it can probably be just as good, if not better.
Makes sense. I do 36hrs complete fasting Saturday night to Monday 12pm then break with salad and about 40grms of protein and dinner same idea but around 50grms of protein. The other 5 days I can eat what I want but I have found I have naturally just started wanting better food choices that are more keto oriented
I have been doing that with protein shakes. Two days a week I just do the shakes (besides tea and coffee with no "extras" in them). I have had good results with it.
This video is very timely for me. I have been doing standard intermittent fasting (20:4) for almost a year now, but recent learning has pointed me toward some potential greater benefit in doing prolonged fasting (36-48 hours) more frequently (3-4x per month). I just settled on a plan to relax a little on the daily IF in exchange for doing prolonged fasting on the weekends. I already had in mind to make the switch next weekend. Lo and behold, your video popped up and confirmed my suspicion that there would be greater benefit in that plan. I'm excited to experiment with that and see what the results are over the coming months. Thanks for the great info, as always. P.S. Your sink faucet is leaking.
Longer fasts are helpful, especially if you want to experience both fat burning AND autophagy (the latter requires longer fasts...look up Dr. Jason Fung). But extended fasts on the weekend seems unsustainable considering that's when most people have more free time to cook, have family get togethers with food, dinner with friends, etc. Most of us are busy with work during the week and often don't have the time to prepare proper, healthy meals. It seems to make sense, therefore, to do extended fasts during the week. This is what has been most sustainable for myself and everyone I know who has adopted this kind of healthy lifestyle.
@@tom8437 Thanks for the input. I have been checking out some of Jason Fung's stuff. I'm definitely learning a lot from him. I hear where you are coming from with your point about sustainability. I suppose this highlights for me that I am not "normal". I'm self-employed and often working from home where I can take breaks from work to fix a good healthy meal for myself. I protect my weekends viscously and purposefully do a lot of my relaxing on the weekends. I have very little demand on me those days, which is what makes it an easier time for me to fast. I acknowledge that this is not the norm. Just sharing my logic on how I arrived at this plan for myself. If I were in your position, I would probably do the same thing you are doing.
@@adamrust61 I agree it's not the same for everyone. I, too, am self-employed and have the luxury of flexibility to prepare good meals during the week, and I do. But I also fast during the week since weekends are when most family and friends want to get together and eat! Lol. But yeah, I understand this also varies from person to person. Anyway, good luck digging into Jason Fung. You can learn a ton from him. He literally wrote the book on fasting. Other good people to follow here on RU-vid are Dr. Ken Berry and Eric Berg, both have a TON of great videos on fasting and especially eating low carb.
I noticed the dripping faucet, and the on lake time sign, but only for a few seconds. The rest of the time I was totally focused on your video. Good info Thomas. Thanks again for sharing. Will start this week!
I did a 40 day water fast with electrolytes and multivitamin. Lost 42 pounds. Lost some muscle mass in the 1st week but regained it when I started eating and strength training again. To be honest the first 5 days were the hardest. At no point did I feel like I was on the brink of death. Just powered thru it, kept myself busy and lost all the weight in one go. Very diligent now about making sure I don’t gain it back.
Did the carnivore/zero carb diet for a month and was blown away by how my hunger disappeared and I naturally started doing intermittent fasting without even knowing it! After a month we added back about 10 carbs a day in healthy green veggies- and still, naturally fast from about 8pm until 2 pm next day without any real hunger (just occasional habit/head hunger)... down 15 lbs in 7 weeks. Amazing.
I actually fast on alternate days…eat healthy on one day, completely fast the next (I do drink water and unsweetened tea and black coffee on fasting days), then repeat. This has been going so great for me! I have way more energy and I feel wonderful! Are there others on here that follow this type of fasting schedule? Thanks for the great video!
I practise the 4:3 method. I fast every Tuesday, Thursday and Saturday (I don't consume any calories at all. I only drink black coffee, green tea, water and lemon water mixed with tumeric and ginger). I eat what I want the rest of the week. I've lost 60 pounds in 8 months. I look fantastic! My skin is so smooth and glows like crazy! And I have more energy than I've ever had in my life. Best of all, it's so easy to do!
I fast on my rest days and don’t eat anything usually on weekends, but my family hates this. It works wonders, but I take a week off once a month and intermittent during these days 😁👌
I'm not sure that 5:2 would be attractive for myself. I do OMAD or TMAD restrictive eating daily, low carb/keto. I usually keep my daily caloric intake between 1200 and 2000 calories. I also do a 36 - 72 hr fast about every week and a half. By staying low-carb, I am in total control of when I eat (hardly ever any hunger pains, due to being very low carb). In a way, I guess that I am kind of doing the 5:2, coupled with low-carb. I am just not willing to allow sugars and starches and bad oils back into my diet, just to say, "but, if I fast for 48 hours during the week, my body will do as good." I don't think that it would. I am a believer in low-carb, coupled with IF and extended fasts, having lost 70 lbs and gone from being prediabetic to an A1C of 4.5, and my glucose stays below 90. Plus, staying fat-adapted is awesome. Personally, I think it's a mistake to say 'eat pasta and other starches as much as you want, if you have two days during the week of being good.' I'd much rather have 6 days/week of being good, and allowing myself a cheat meal once a week (if I want, but I usually don't).
THIS. you must have watched vids from dr. ekberg and dr. berg. very nice. as they always say, it's not about the amount of calories or the macros. it's the dosage of carbs that are the real toxins.
I think just being in a caloric deficit is all you need. I’ve done keto and it works. I’ve done 8 meals a day bodybuilding style eating and that works. Now I track my calories and eat white rice with chicken and ranch and hot sauce for dinner. All tracked and usually never going over 2,200 - 2,300 calories. I lose 2 lbs a week. Still eat candy and popcorn. Walk 10,000 steps minimum a day and lift 4x a week. 16:8 feeding window. I had poor sleep on low carb and my sex drive was low. I think many things will work, whatever is the easiest to maintain is the program to follow. Love the content ! Thanks!
I started IF 3 years ago. I’m down to 18/6 and don’t count calories at all. Never have. I workout daily. I lift 4 days and do cardio the other 3 days. I lost weight early on and have maintained it for 3 years. I’ve exercised on and off since I was 13 and I’m 56 now.
I just completed my first three day fast last week. I will say it was a lot easier than I thought it would be and it completely changed my mindset about food and eating and how much we actually need to eat. I ate my last meal Sunday night and broke my fast on Wednesday night. I found that it was a lot easier because I am active at work so it would keep my mind off of things, fasting over a weekend when you have a lot more free time on your hands is infinitely more difficult. I felt so good that I ate on Wednesday and turned around and fasted again until Friday night. Lost a total of 7 lbs the first week. There are plenty of RU-vid videos out there but the easiest and quickest way to explain it was I took electrolytes, either water and salt or magnesium powder and water and every time I started to feel like I was a little hungry or my body needed something I would drink one of those. It completely erased any cravings I have been intermittent fasting for well over a year and I think that's what made it easier to try a prolonged fast. I would not try a 3-day fast without getting used to periods oof not eating first. My plan moving forward is to do one three day fast a week followed by intermittent fasting of eating once a day. Throw in some quality exercise during all of this and it shouldn't take very long at all
My first introduction to fasting was Eat Stop Eat by Brad Pilon. It was similar to what Thomas is talking about in this video. You fast 24 hours once or twice a week.
Yes! I bought the pdf back in 2007 and have been fasting ever since. I never thought fasting would become as big as it is now. Once in a while I'll reread it and the info is still correct.
I've been doing both 21/3 daily and 5/2 (up to 45 hrs on weekends). It works for losing weight till you are very slim and lowest normal BMI - and works for maintenance. No calorie counting. Just eat healthy and you can eat from all food groups - but eat moderately - no big meals.
@LoveBomb yeah same. I wish I knew about this earlier because frankly my schedule is so busy I dont have enough time to cook meals all the time. I used to feel guilty not eating at night because of coming home so late from work but it worked in my favor apparently
@@homesignup hi, I've lost 63 pounds and feel great in 4 months doing fasting and "Keto diet", not the 5:2, but doing it every consecutive day. My diabetes and other conditions are in total control and feel great. Too bad I did it earlier in life, but I'm delighted with the change. Will try this 5:2 fasting version to see results. Regards from Puerto Rico.
@Andrew hehe well I actually eat on Sunday from 12pm - 3pm and then fast till Monday 12pm & eat till 3pm, and repeat each day the same till Friday 3pm - fast till Sunday 12pm... . .. I basically only skip Saturday entirely because I'm just busy that day.
@@Mariano-jz8zp I fast up to 45 hrs on weekends (ie from Friday 3pm to Sunday 12pm ) - it helps me offset any dietary overeating on weekdays because I don't calorie count - I just eat moderate amts till I'm full on weekdays from around 12pm to 3pm. During my fasting periods if I get a little hungry I just drink black coffee or black tea or glass of water with 1-2 tbs apple cidar vinegar (with some sodium and potassium added). 1-2 Black coffees satiates me completely. But I also exercise daily. Nothing strenuous - just enough to keep fit.
I did this over summer, got down to a vascular 8% body fat. I eat approximately 4000 calories a day now and am 10%, don't exercise but have a very physical job. Summer did weights 3x a week, not at present. I'm 45, a year ago I was 33% body fat. I eat a lot of high quality protein and a little chocolate before bed most nights even though I shouldn't.
who says you shouldnt? I eat cake every day! but i make it myself, use half the sugar, no frosting, just fruit compote or drizzle of maple syrup or a little melted chocolate on it. and always with whipped cream. I probably eat twice as much as my friends, but I only eat half the time. most days is just coffee in the morning, and dinner. if I cant wait for dinner i have a half a protein shake and a few nuts. im a senior, lost 106 lbs, eat what I want. nothing is off limits. but I make everything from scratch. no packaged foods. no canned foods (the odd can of italian tomatoes only) I dont even buy crackers anymore. just real food.
This is what we did in the 80 and 90s which is why we were so fit and kept weight off. I remember fridays we did two meals a day and ate first meal at lunch time so we fasted and Saturdays we ate one meal a day. Some days a week we are only two meals a day and some days we ate at least 500 calories less which was skipping one meal and one snack. I am currently doing 4 days a week 4 meals a day eating the healthy calorie range for a woman which is no more than 1600 (since I workout and burn at least 200 calories daily) and 4 days of water fasting monthly and on the 2 days a week I eat less calories. I am seeing great results and feel great.
July 2021 I was weighting 122Kgs, today I am weighing 84kgs just fasting 18:6, I started to do exercise at around 90-96kgs some jogging, gym, hiit, from 90kgs and on I've been running almost everyday and gym every now and then, my goal is 75kgs and then start doing muscle. IF changed my life, this 5:2 I used to do it unintentionally for example this July I went for vacation and had no limits, but if I felt I broke the fast or overate, I'd fast the whole next day and so on to keep the balance. practising IF for a year is definitely doable and I don't feel like dieting although I am, the only difficult part for most and me sometimes is not having dinner and social life... You'd say, why don't you fast during the mornings? I tried it but I don't see the results, also it's harder to have a healthy dinner than it is on lunch, my lifestyle is quite different than most, I live in hotels and worksites and types of foods aren't an option most of the times, anyways, I wish good luck to anybody that's practising IF, I will now do 5:2 when I am in times that I need to break the fast for an event or vacations.
I have been on a pea protein diet for a week now. All I eat are two shakes, made with two heaping tablespoons of pea protein powder, mixed into @ 18oz of water, flavored with a zero sugar drink mix. I also ingest olive oil and vinegar with water every morning. This puts me, roughly, at about 500 calories on the day, after consuming my two multivitamin gummies. I also have G2 electrolyte drink along with potassium and magnesium supplements my doctor prescribed. I’ve lost a startling amount of fat without sacrificing any muscle.
This is somewhat what I am doing I am completely fasting for 2 days straight, then eat for 2 days at 800 calories max, then completely fast for 2 days, and eat for 2 days. Ive lost 45lbs in the past 50 days.
It depends on the day... Let's say.. morning 4 oz 2% whipped cottage cheese 60 calories sprinkled with some di-magnesium malate and a banana. 105 cal. Lunch a can of beach cliff sardines in hot.sauce or mustard. Or a can of beach cliff herring fillets in water 150 cals a salad with just enough dressing to spritz the salad for some taste. mostly greens like iceberg lettuce, cucumbers and so on... no tomatoes or anything of color other than carrots.. 70 cals.... Dinner 6 oz grilled salmon fillet 248 cals. 6 grilled shrimp 60 cal. 1cup grilled broccoli 34cals... If I'm coming off a fast I will start my day with some grilled shrimp/protein so I burn more calories for the day .. then have the cottage cheese as a snack....or something like that. I was 306lbs June 1, today I am 258 walking 2 miles per day which burns about 550 cals, and every 3 days doing strength at 5 reps of 20 pushups, and 35 chair crunches since my lower back is shot from Degenerative Disc Disease and overworking it when I was serving in Iraq. snacking to keep filled, I can munch on kosher pickles.. 5 cals each... drinks.. limited to 3 diet sodas a week... mostly lemon or lime water .. 16.9 oz bottle of water with 1/2 lime or lemon with 4 splenda.. lime or lemonade... no cals no sugar other than the actual lemon or lime juice... in morning I will put the lime zest in the water and drink it.
@@MrEricH5470 I was interested that you lost weight that fast, I want to ask you about your diet. Sounded like keto to me, is it? And do you follow 16:8 during the days when you are eating?
I restrict calories to a bare min 3 days OMAD a week & have one day where I eat whatever I want ( within reason). Then the other days OMAD. It’a awesome & my body is never routined
We Muslims do fasting on Every Monday and Thursday. And this is the Sunnah of our Prophet Muhammad (peace be upon him).This process is still going on for 1500 years
Not long ago, I saw one of your videos talking about how alternate day fasting was better than intermittent fasting. Is alternate day fasting better than 5:2?
Loved this method and of course, loved your simple yet clear explanation. I'm definitely going to follow the 5:2 plan when I reach maintenance. Thanks! 😊
Thomas, a couple of questions: Before covid and opening a small business in March 2020 (!) I was very consistent with eating keto (mostly pretty clean) and, for that last year, doing 18:6 IF. It worked very well for me. I also did 2-day (~56 hour) fasts to get back into keto when I took a break for vacations or holidays, and a couple of 5-day fasts. No problem. I was at my lowest weight and best fitness since college (I'm 56). During these last 2 1/2 years of extreme stress my eating and exercise went completely to hell, and I gained around 40 pounds. It's time to fix this. First, when you say fast for 2 days in this video, do you mean IF? A complete fast? OMAD? Second: after watching this, I'm considering combining 5 days of 18:6 or 16:8 IF with 2 days of OMAD, eating keto. What do you think about this protocol? I feel like it would be a good fit for my family life and should really work to get my weight back down by the end of the year.
There is a HUGE difference between “restricting calories BY 25 percent” and “restricting calories TO 25%” of normal daily caloric intake. Using your example of a typical daily caloric intake of 2,000 calories, restricting calories BY 25% would be consuming 1,500 calories. However, restricting calories TO 25% would be consuming 500 calories. Your intro graphics clearly show the words “restrict calories by 25%.”
@@miracoli16 I know, and Thomas presents OUTSTANDING quality information and guidance. My only point was that the introduction got my attention, but when I went deeper into the video, it was not the same. That’s OK. Thomas has produced mountains upon mountains of quality information.
I have been doing 5:2 for a while, but I completely fast from Sunday night until Tuesday night. I find it very easy to do and the results are great (at least subjectively). I have even tried 4:3 (just finishing a 4:3 today). What surprised me was that it was no more difficult than 5:2. Not sure I'll make that a regular thing, but it was interesting to try.
Juice fast of 700 cals 2d a week is working well for me. Back to back is much easier for me, because 2nd day is always easy. For my wife, she prefers spread out days, since 1st day is easy for her.
i have been fasting five days a week and eating only one meal a day on sat and sun's since 6/6/2022 and i have lost 53 pound, i was 310 pound and now 257.
@@healthhollow7218 just water, i do not eat from that Sunday evening till next SAT evening. the first 2 weeks is a bit hard but after that gets easier and now i ant wait to get to those five days because of the focus and clarity i have now is amazing but this is just me so do whatever is good for you.
@@asemabousahmin2829 oh I understand what you’re saying now. You’re fasting through the whole week without eating anything at all! I commend you my friend! I have been OMAD for one month and it’s working well for maintenance. I lost all the weight I needed to loose over the last 3 years, so now I’m just trying not to gain. I am more so focusing on the health benefits, mental clarity, and autophagy. I haven’t fasted longer than 24 hours before. I may give longer fasts a shot!
I prefer more extreme version at this moment, 4:3 model. 3 days of minimum 24hr up to 40 hr fasting period, each separated by at least 24hr eating window. During fasting I usually take no to minimal amount of calories, and avoid strenght training, leaving that for eating windows. But low-effort cardio, like walking is perfectly fine for me. This method so far worked for me, but it will probably change as I lose more fat.
Very similar to what I do for a fasting schedule. 45yr old female started at 215 down to 194.5 in 7 weeks. Probably would have been more but there were 2 weddings during this time and I'm a 3rd shift worker so weekend sleep isn't always the best. Still going strong and looking forward to losing the next 20 pounds.
This is great news! May i just ask for your suggested meal that would fit as the best option for 647 calories? Also does the 2 days have to be consecutive? Or i can do it say Tuesday & Thursday? Hoping for your expert response.
Tom, started on slow carb but thinking that low is the better approach. Got about 40 lbs to lose. Carnivore folks suggest that I should be consuming 2lbs of steak a day. Eat 4 eggs, 2 bacon slices, tab of butter, avocado, 2Tb olive oil, and half a pound of steak on 16:8. Could not imagine eating more. Added the oil and avocado to bump up fat. Suggestions.
I may have missed it but what happens if you mix up the 5:2? Does it have to be the same days each week? I'm going to give 2 consecutives a go... that sounds good for me. Wish me luck.
I'm doing alternate-day fasting now. When I hit my target weight, I intend to fast a minimum of 1 day a week, then more days if my weight starts creeping up.
Great video. I’ve tried just about every type of IF and I’ve found the best is a 5:2 but on my fast day eat one 500 cal meal after fasting for about 20 hours and I wait at least 16 hours into the next day before I eat again. That way I’m getting the benefits of fasting before and after my 1 meal on my 2 days
I'd be curious as to what that 5:2 pattern does for resting metabolic rate compared to the other options. If it results in a lower resting metabolic rate because the body feels it's starving and isn't switching over into ketosis quickly enough, a longer study may show weight regains and demonstrate it's less desirable.
I get confused. I used to do IF every single day, but then you said it was bad. Now I do a 36 hour fast at the beginning of the week;Sunday night through Tuesday morning, Tuesday I will eat normally, Wednesday I will have breakfast but nothing else until Thursday morning where I will eat normally and Friday breakfast and nothing else. Though I have to say it's more difficult for me to eat early than it is to skip breakfast and lunch and just have dinner. Weekends I eat normally. At 51 My biggest concern is keeping enough protein to maintain muscle mass but not get overweight. I do wish there was a place I could go to figure this all out!
We fast from Tuesday night after dinner until Thursday dinner time and we’ve done that for two years. My husband has lost 10kgs and I’ve lost 40 kgs since 1/1/2019.Blood sugar perfect, cholesterol and triglycerides back to normal! It makes me appreciate my food more. There’s no hunger but thinking about meals is so entrenched, you don’t realise how much habit rules you!
The problem of intermittent fasting has been how to break the fast each day, esp. when you are outside and not being able to prep. Also intermittent fasting may be more challenging for women in general in long term, as there is a monthly period and pregnancy... I want to try this and finally have "rebound-free" life style!
Did these trials restrict the two low calorie days to be sequential? Could you do low cal on Monday and Thursday and eat normally the rest of the week? You mentioned at the end to eat low cal on the weekend and normally during the week which would imply sequential but it wasn’t clear if this is necessary to get results or just a recommendation for convenience.
I tried this for a while and liked doing it. I liked it a lot. The problem was, after a few weeks I started to have insomnia that was terrible. It affected my quality of life to a point where I had to stop. Any suggestions?
I picked up on your “weekend diet” recommendation and I thought for sure one of the basic tenets of 5:2 was that the two days not be consecutive? Is that no longer true?
Please let me know if fasting on Mirena birth control (which releases the hormone progestin) is okay. I really want to start fasting but in one of your videos you said this hormone could cause your fast to be less effective. Please advise!
It's funny, that's exactly the diet that the prophet Muhammad was doing, he was fasting on Mondays and Thursdays. I've been struggling to gain muscles and loose fat at the same time. I'm really tempted to adopt this 5:2 rhythm :) Thank you for this very informative video!
I eat once in 2 days for an experiment since last month. Surprisingly i was building strength and muscle although it is slow. Saved a little more money because i eat till full, stomach shrank compared to my 3 year OMAD experience. Diet consist of REAL food, Mostly meat,fat,organs. A few edible fiber like avocado and sweet potato, rice. Sometimes a little ultra processed food and alcohol for socializing purposes (twice or thrice a month). Exercises are calisthenics, i dont let my heartbeat go too fast because i will get into trouble with that way of eating. I will not recommend to lean people, it is too difficult unless you want to cut of friends and family. Maybe OK for obese people just for 6 months.
This is the first I’ve heard of this. Sounds really doable. My question is does the 2 days have to be consecutive or can they be any 2 days during the week?
There's an English guy called Micheal Moseley ( I think he's a Dr, can't remember ) that wrote a book on the 5:2 diet, he explains everything in it with many testimonials of people who went on the program and their experiences. You don't lose weight quickly but slowly over time.
so presumably if we do 5;2 but instead of doing low calory on the 2 portion we do a fast combined with HIIT or moderate we shouyld in theory be able to get even higher results ?
Thomas, look into Dr. Barrie Tan's research on tocotrienols. One of his studies showed a significant decrease in CRP among those who were taking the supplement compared to the placebo group. There are several interviews of Dr. Tan on RU-vid.
