This week I fasted for three days and felt great, a bit dizzy the second day but I lost weight, which is great. Since I’m fat adapted I am not hungry and struggle to eat twice a day. Would fasting 3-4 days a week every week and doing OMAD the remaining days slow down my metabolism? I just can’t eat twice a day. Occasionally I would do 7 days fast maybe.
I’m 5’10 and my weight is 83kg. I lost 2kg during the three days fast.
Probably. You need to feast in between fasts & most would struggle to get enough calories/nutrients in one meal.
If you’re going to do extended fasts on a serial basis, the general rule of thumb is at least 2 meals a day during your feasts. It’s important that your feasting days be above maintenance calories, and like @anon54735292 said, it can be hard to do that in one meal. It’s not impossible, but 2 meals will make it easier to eat to satiety and still get plenty of calories.
I’ve been doing 3-4 days of fasting each week for the last 3 months. I go so far as to track calories to make sure that I’m getting enough. I find 2 meals a day helpful in this regard. I also test my resting metabolic rate each morning, and so far, this schedule and eating scheme has maintained my RMR at an elevated level.
That’s not to say that doing OMAD on feasting days can’t be done, I know people who have that did great, it’s just a bit more risky.
Doing extended fasts is a cost / benefit analysis. Cost is essentially not eating. Benefit is weight loss (and some good hormonal effects due to fasting plus lower average food bill).
But, you need to accurately determine your benefit. During a 3-day fast it is possible that emptying all of the food from your stomach down in your system along with potentially dropping some water could add up to 1.5 of your 2 kilograms lost. A few meals and you are back up a kilogram and a bit - with neither the initial loss nor the follow-up gain being actual fat.
To really determine weight changes you need to weigh after the same conditions.
To keep the food content of your body somewhat consistent:
For hydration to be somewhat consistent:
Without this consistency, you might feel like you can drop 2 kilograms in 3 days and extrapolate to very high (unattainable) fat loss rates that will depress and upset when they do not happen.
Say that I want to start my fast on Sunday, I should weight myself Tuesday morning, right?
My fast would end on Wednesday, so I should weight myself on Friday morning for an accurate comparison. Is it correct?
I don’t think so.
If I am understanding correctly - the Tuesday weigh in would be after a long period of fasting and the Friday weigh in would be after eating on Thursday.
What I meant is that if you start fasting on Sunday and then weigh in 36 hours later then, on the next week, whenever you start your fast, weight in 36 hours later.
And, cut off water at the same time the previous day.