I eat a bit more good fats the day before and the day after fasting. Seems to work ok for me. I have my daily cal. goal set to 1450+ exercise calories, about a 15% deficit. (10c/70f/20c) This is a guideline for my eating, I am over it some days, and under it others. I don’t stress out if I don’t hit them all.
I also try to start my fasting around 6-7 PM. That way I can fast for 72 hrs. easily and if I feel good and want to extend, I can add another 12 hrs. easily since I will be sleeping most of those hours.
This is working for me. I had started new Atkins induction phase lend of July 16 I had regained 30 lbs. it took me almost 2 years to loss and gained it back in one. Around Jan '17, started to stall out often, and that is when I discovered the 2dudes and fasting protocols. I started doing IF in Feb. and finally went to extended fasts towards the end of May, Did the May Zornfast and have now done a few 72+ hrs. fasts for the last few weeks. I’ve finally hit my goal weight and set a new target a few more lbs. under that to give myself some breathing room.
Hope this works out for you.
