What kind of fasting has been most beneficial in your weight loss journey?

fasting
(George) #1

Hi everyone,

Been on keto a little over 4 months with great results so far. I did almost daily 16/8 fasts most of February into March, and I’ve been doing OMAD 5 days/week for most of March up until today. I’ve had pretty consistent fat loss with both methods.

I should also add that although I know it’s not extremely important to count calories, mine have been pretty low from what I’ve been told I should be consuming. Some days I’m at 950ish, some days at 1600. I’m not purposely restricting calories, I’m just eating till satiety. (I’m 5,9, and currently around 253lbs, started at 297 in January)

Anyway, starting on Monday I’m going to try cycling through both forms of fasting. I plan on doing 2 meals/day within a 16/8 window on Monday, Tuesday, and Wednesday, then, water fasting until around mid-day on Saturday.

Then Sunday through Tuesday have 2 meals within a 16/8 window, and water fasting after dinner on Tuesday, and eating a light dinner again on Friday; then depending on what those results are, I’ll continue cycling through that method.

I’m curious to know what everyone’s thoughts are on this, if anyone has any similar pattern they follow, what has worked best for them, etc.

(Jay Patten) #2

I have had massive success with OMAD. Sure, I have done some EF as well, but OMAD has been my staple.

(George) #3

Just glanced on your profile, congrats on that 100+ loss man!. our starting numbers and dates aren’t too different either, you’re just taller than me. I hope to have that same kind of success later this year. How far into keto did you start doing OMAD and were you watching calories? I’m perfectly fine continuing OMAD, especially since it’s been working, I just worry about having calorie restricted metabolic issues down the line.

(Jody) #4

I’m really new on this forum and I am confused by so many people doing the OMAD as both Dr Fung and Megan do not recommend OMAD unless you are in maintenance. Dr Fung says OMAD works short term but becomes a calorie restricted diet, therefore slowing your metabolism. It should be used once you are done losing weight, but not as a weight loss method ongoing. I just listened to 2keto dudes podcast w/Megan that explains the need to mix up our fast/feast in order to fix our metabolisms and lose weight.

At the same time, I realize if it’s working, why stop and not everyone is fasting for a deranged metabolism like I am.

(George) #5

That’s one of the reasons I also went to switch up the OMAD, and go back heavily into it when I reach maintenance, I just worry about experimenting with other things since OMAD has been working.

(Robert C) #6

I would give some thought to a more flexible schedule.

Life happens - employee lunch, friend invite, severe hunger etc.
If you instead pick a scheme were you decide you want 2 or 3 no-eating days and the rest 16/8 you avoid breaking your fast when you don’t want to (which can lead to “oh well - cheat day” thinking).

Suppose you choose 3 no-eating days per week, you could do those Monday, Tuesday and Wednesday and you’re done with no-eating days for the week (win!).
But, if a friend wants lunch or dinner with you Tuesday - or you end up really hungry - you could just fast Wednesday and Thursday or any other 2 days between Wednesday and Sunday instead.

With your first scheme - fasting Wednesday to mid-day on Saturday - you might find yourself torn between saying “no” or giving in to invites to Friday lunches / dinners / drinks - messing up your schedule.

(George) #7

I completely understand that reasoning, fortunately (or unfortunately) my work place isn’t the most sociable, unlike most others, and most of my friends live in different counties (im in orange county California) so mid-week disruptions in fasting are highly unlikely.

I have no problem switching around eating and non eating days, as long as it doesn’t interfere with my weight loss progress or harms my metabolism.

(Jay Patten) #8

@JRS08

Thank you! Those are actually slightly outdated numbers. I’m actually down to 174 now!

I started OMAD maybe two months into Keto… I can’t remember for sure.

I can’t stress this enough… I DO NOT count calories. In fact I eat a LOT of calorie dense foods (butter, coconut manna, bacon, macadamia nuts, cheeses, fermented meats, etc).

I am a firm believer that counting calories on [strict] keto is counter-productive. Cutting calories while IF will slow your metabolism down, I can almost guarantee it.

The reason why I can go all day without food AND keep my metabolism up is because my body isn’t starving for calories. It knows that it will get plenty of food, so it keeps burning fuel like normal.

If I were to restrict calories, my metabolism would adapt… and slow down. Obviously that’s not what I want, lol.

Sometimes I will do a “super keto” week where I dial back dairy and nuts (eggs and bacon week!) If I feel like I have hit a rough patch. But I 100% do not restrict calories.

(George) #9

@FatBomb

Awesome man! 180 is my goal right now, can’t wait to get there. is your OMAD a pretty large portion? I guess that’s where I’m hitting a road block with the OMAD mentality. I want to eat enough to keep my metabolism high, I’m just scared of overeating in that 1 meal.

Can you give me some examples of what you’re eating during your meal?

I was messing with my carb manager app and just to get to 1650 calories I’d have to have a 6oz steak, 2 tbs butter, 3 eggs, 2 bacon, 1 string cheese, 3 cups spinach, 4 tbsp. olive oil, 1 whole avocado, 1 serving of feta cheese, and 2 tbsp. of sour cream.

I know I have a great appetite when given a lot of food, but it feels kinda counterproductive to eat all that in 1 sitting. Any thoughts?

(Jay Patten) #10

@JRS08

Just to give you an idea of how much I freaking eat:

Eggs and Bacon:

8 eggs, scrambled with cheddar cheese…
Cooked in 1/4 stick of butter…
Served with 1/2 a pound of bacon…
And an avocado.

No, I am not joking.

That is an actual meal that I eat quite frequently. Not sure the calorie count… but it’s a lot.

(George) #11

@FatBomb that sounds delicious. I had something similar last week with 4 eggs, 4 strips of bacon, 4 sausage links, avocado and some sour cream.

(Jay Patten) #12

@JRS08

I just did some rough math and I came up with just over 2,000 calories for my above meal. It breaks down to 20% calories from protein, 74% calories from fat and 6% calories from carbohydrate.

I have never once even looked at how many calories I have eaten since starting keto… until right now, lol.

I eat what I know will sustain me throughout the following day.

(George) #13

That’s a pretty great macro breakdown! I’m going to try this week after next with maybe an EF thrown in the middle.

Now I’m craving breakfast lol

(Bressain Dinkelman) #14

I’m just wrapping up a 3-day egg fast which has been pretty great. I’ve done regular 3-day fasts in the past which can be a little rough but this egg fast has been MUCH easier. I don’t follow it strictly (3 vs 5 days, I don’t like breakfast, I like diet soda) but it’s really helped. https://www.mysweetketo.com/5-days-egg-fast/

(Alec) #15

I am a 5:2 man… I fast on Monday and Thursday, each fast lasting 36 or 42 hours depending on whether I have breakfast the following day or not. If I am hungry, I have breakfast to end the fast. If not, I leave it to lunch.

For me, this regime has allowed me to lose 30kg. When I moved off that regime I gained some back, and now I am back on the way down again when I re-established that regime.

I have tried other fasting regimes: TMAD, OMAD, EF. The one that I have found suits me and works the best for me is the 5:2 regime.

During my fast, I drink coffee with small amount of cream, but nothing else.

(John) #16

Once a month, 24 to 48 hour fasts, and only when I feel I need to nudge something in the right direction. Other than that, I usually eat 2 or 3 meals a day, with no real daily intermittent fasting window. The two meal days are usually breakfast and dinner.