While I found an old thread on this Extended Fasting vs Alternate Day Fasting - for Weight Loss?, and I listened to a Megan Ramos podcast a few months ago on this topic where she does seem to advocate ADF for weight loss, I was still surprised when it happened to me.
I seem to mainly be able to lose weight fasting, even strict keto only maintains weight. I do have a bad habit of eating most of my calories at 8PM too. Sometimes later although I am usually up past 12 anyway.
I have done extended fasts 3-5 days. In 2017 I would lose about 4 lbs on a 5 day fast and keep most but not all. More recently (after a pandemic weight gain back to near my original weight), it seems I will only lose 1lb or even nothing (after refeeding). This past summer with watching what I am eating, tracking my glucose better (not T2) to see my triggers, some EFs of 3 days or so, I have lost about 15 lbs. I have not lost much in the last month but this week I fasted for 24 hours (and prior to the fast ate much earlier than usual which helped my morning BG), then ate a little at night after the fast but not a full amount, then unintentionally fasted yesterday (actually ate about 500 calories) after being too busy to eat last night so by 10 I said forget it. I had eaten a keto cracker and some cheese before the distraction set in so was not a true fast. Much to my surprise this morning I had lost about 4 lbs since last week. I know the scale is not the absolute guide but it is pretty reliable for me.
Bottom line over the 3 or 4 days, I lost more weight ADF and eating a little and eating earlier in the day, than I would have not eating at all over those 3 or 4 days. Makes no sense to me and may just be a fluke but am wondering if anyone has had a similar experience?