Hello,

I have done 2, 4, and 5 day fasts before (the 3rd day is the hardest for me so I rarely stop at 3 if I get that far). I was just wondering how often a person can do such a fast safely? Once a month? Every other month? I have twenty extra pounds on me but I like to fast for autophagy and such so prefer fasts over one day.

Thank you.

While weightloss and a better relationship with food and appetite is the goal, I find myself fasting for emotional and mental discipline this year.

Went through a break-up last year around September, and even though it was long distance, we seem to still be entangled and I end up reconnecting and ending up in this weird situation where we seem to get back together but also not at the same time.

I'm getting tired of my lack of discipline when it comes to that connection, so along with going no contact, I'll pair it with a 1week fast (possible 2 week if I can still go on) as a form of restriction and "starting over".

That if I am strong enough to fight my baser instinct to consume food, I'm stronger than the impulse I have to contact a person.

And I guess I am writing this all down as a form of accountability. I feel like if I say it and let people know, I'm now responsible in actually making it happen.

So I hope this works.

I’ve been doing IF (18/6) for more than a year now with the occasional multi day fast (haven’t done it since summer), but I noticed the 24 hour fast I’m on now feels as if I’ve been fasting for 36+ hours. I was 5 pounds overweight last summer, working out less, and some would call “skinny fat.” Obviously, people with higher stores of fat can fast longer without feeling so bad. But now I have a normal BMI. So, I’m wondering if people with normal BMI hit autophagy and ketogenesis sooner than overweight or obese people. Or is just my mental strength that’s lacking lol. Thanks in advance.

Hello people,

Im doing an extended fast and these are my electrolytes, how many should I take a day im currently hour 40 and doing one a day. I workout every day sometimes gym and a walk/run.

Thanks in advance people

Ingredients all put together and simmered for 2-3 hours then strained. This makes 4 plus serves: 2 medium carrots (chopped)

2 celery stalks (chopped)

1 medium onion (chopped)

1 cup fresh parsley (or 1/2 cup dried parsley)

1/4 cup dried nettles or spinach leaves (optional for extra minerals)

1 strip kombu (seaweed) (optional for iodine and minerals)

1 clove garlic (smashed)

1 bay leaf

1 tsp turmeric (optional, for anti-inflammatory benefits)

1 tsp sea salt (adjust to taste)

1 tbsp apple cider vinegar (helps extract minerals)

8 cups water

I got to my goal weight back in July but struggling to maintain once i stopped doing ADF. What is everyone’s schedule for maintenance? I am 5’3 119lbs. I figure if I stick with ADF forever, I will continue to lose weight and waste away.

Just weighed in at 108.4! Stressed about regain when I eat again, was only planning on fasting for a couple days. SW was 110, ideally I’ll be right at 108 tomorrow. Feels good to see on the scale even if briefly (,: and just when I was feeling very sick and wanted to give up

I started at 163 lbs it was a New Year’s resolution to lose the weight. So far the first day is good. And yes I did do the 12 grapes to manifest good luck and I’m hoping I keep the weight off once I lose the 30 lbs. I plan on getting a skin tightening procedure electrolysis so yeah will be sticking needles in my skin yippie. Eww it’s going to hurt. Anyway this is my progress so far on day 1.

For starters, I'm very experienced with fasting. I've been doing variations of IF for years and I have a couple of long terms under my belt. I am planning on starting a 7 day fast on the 6th, but I'm leaving it open ended with a 40 day cap. Maybe settle into rolling 72s, or ADF or who knows. Not really sure where this is going this time because this time physical activity is a key factor. Whenever I did extended water fasting, I simply focused on the fast and abstained from excess physical output. As it were, for various reasons, I have become more and more sedentary and I am feeling old and stiff. I have to get moving again. I'm not a weight lifter or into playing sports. I like to stretch, walk, ride my bike and do yoga. I get a lot of mixed messages from 'professionals' so I'm asking for anecdotal responses from the community. What has been your experience with exercise while water fasting for extended time. Thanks and Happy New Year.

I’m healthy, no abnormalities in recent bloodwork. I am fasting for GI health. Doing consistent 16-24 hour fasts have been really helpful.i have been doing them for over a year, i do shorter around few days out of the month cuz im a woman. But I pretty much do some length of IF every day. I would like to fast longer, multi day. I do struggle with rebound eating when I fast 20-24 hours. I have the best of intentions but once I start eating I over do it. I would like to lose 10 lb but not a big priority. Looking for any good tricks with mindset or how you break your fast to avoid over doing it. It doesn’t happen to me every time I fast but more often than I would like.

I weigh 260 pounds at 6'3". I want to get down to 180, but I also want to use fasting as a tool to conquer my mind so that the rest of the weight loss journey is easier. I put together this short plan to show to my doctor, and I would love if any of the experts could glance over it and tell me if it is okay or if I'm going to hospitalize myself. I am fine with any degree of mental struggle. I just don't want to miss work because I overlooked something needed and end up leaving in an ambulance.

Required electrolytes:
* 3-6 grams of sodium (iodized morton table salt)
* 3-4.7 grams of potassium (no-salt salt substitute)
* 330-400 mg of magnesium (110mg already from mens one a day multivitamin, so ~250mg supplement is perfect)

Therefore, I need the following daily:
* 2 tsp iodized morton salt
* 1.5 tsp no-salt salt alternative
* ~250mg magnesium supplement, possibly as a separate tablet
dissolved in up to a gallon of water and drank throughout the day until empty.

Daily total:
* 4,720 mg sodium from recommended 3-6 grams^(1)
* 3,820 mg potassium from recommended 3-4.7 grams^(2, 3)
* 360 mg magnesium from recommended 330-400 mg^(4)
* 544 mcg iodine

Cautions:
* Refeeding syndrome can be life-threatening, but there is evidence^(5) that electrolyte supplementation throughout the fast significantly reduces the risk

* Dehydration is too risky^(6) for me due to my predisposition for headaches, so I have to remain hydrated

* Still need to research warning signs for hypo/hypernatremia, hypo/hyperkalemia, hypo/hypermagnesia, excessive iodine levels. As well as look out for other strange changes.

Citations:

1. U.S. National Library of Medicine. (2016, May 20). Associations of urinary sodium excretion with cardiovascular events in individuals with and without hypertension: A pooled analysis of data from four studies. Lancet (London, England). https://pubmed.ncbi.nlm.nih.gov/27216139/
2. Office of Dietary Supplements - Potassium https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
3. Dietary Reference Intakes for Sodium and Potassium. (2019). In Google Books. National Academies Press. https://books.google.com/books?id=Cr-mDwAAQBAJ
4. Dietary Reference Intakes for Calcium, Phosporus, Magnesium, Vitamin D, and Fluoride. (1997). In Google Books. National Academies Press. https://books.google.com/books?id=Mt9QdSxOaBMC
5. Mehanna, H., Nankivell, P.C., Moledina, J. et al. Refeeding syndrome – awareness, prevention and management. Head Neck Oncol 1, 4 (2009). https://doi.org/10.1186/1758-3284-1-4
6. Mosek, A. and Korczyn, A.D. (1999), Fasting Headache, Weight Loss, and Dehydration. Headache: The Journal of Head and Face Pain, 39: 225-227. https://doi.org/10.1046/j.1526-4610.1999.3903225.x

There are so many options available, each method has worked for somebody.

Many people have been overweight for some time, 10 years or more. If you were prescribing a method for losing weight and importantly, keeping it off, what would it be?

10kg could also mean 10% if you prefer.

I'm not sure why i'm posting.. maybe I'm really happy how well it went and wanted to share

Day1

(Morning weigh-in, after bathroom)

Dec31 : 90.80kg (200.17lbs)

Finished Eating @ 8pm on Dec31

Day2

Jan 1st : Fasted all day (Only water)

Day3

Jan 2nd: 11am Pre-weigh-in 89.80kg (197.97lbs)

Then, 1 hour of slow walking cardio @15 degrees, Speed=2

Final Result : 89.25kg (196.76lbs)

Total Loss : 1.55kg (3.41lbs)

Roughly 40hr Fast.

I know compared to most of you, this feels like a small change in the grand scheme of things.

But, I never really had a protocol for fat burning before trying this Fasting method... and it's made a world of difference!

I feel like I now have abit more control over the excess weight-gain during Strength Training / Bulking season.

I love food, and this has allowed me to love food even more while staying in shape!

If anyone has any extra tips, I'm all ears!

This is for anyone who wants to lose weight and get healthier this year using fasting.

I'd like to invite veteran fasters to share any additional tips and knowledge. I tried to cover as much as I could think of but there's so much we've learned... I hope we can help at least one person reach their new year's resolutions!

Based on my experience and what I've learned as a female in my late 20's.

General info

• The auto reply bot is your best friend. The Wiki is overall an amazing resource and will answer the majority of your questions. It is especially helpful for those attempting multi-day fasts as it has crucial information about electrolytes (something you only need to worry when you don't eat for multiple days consecutively)
• This community is incredibly supportive and helpful. Before you ask something, search on this and other fasting subs, but in general, people here are really nice and will try to help you.
• Don't tell anyone you're fasting. Rule number 1 of the fasting club. You'll be labelled as crazy and you'll hear that your body will shut down if you cut off the supply of energy bars for 4 hours.
• Fasting means not consuming any calories for at least 16 hours (sleeping time counts) - water, tea, coffee, broth, 0 calorie drinks are "allowed"
• Fasting is fucking HARD - especially when you are just starting. But I promise, it gets better. How quickly? After 2-3 weeks of being consistent, it should really not be that bad. In fact, it gets so easy you'll start wondering why you were ever eating 2+ times a day
• Start at 16 hours and then go higher - 18 hours, 20 hours, 23 hours (OMAD), and so on
• Fasting is first and foremost a mental game. Your body will survive not eating for several days/weeks before it starts affecting you negatively. (More below)

What to eat?

• If you only want to lose weight, just eat in a caloric deficit. It doesn't matter what you eat.
• If you care about your health, it very much matters what you eat. Stay away from ultra processed foods.
• Focus on eating real food - meat, nuts, vegetables, dairy, fruit, grains - stuff that comes from nature that has been minimally processed before making it on your plate.
• In general, a diet high in protein and fat will keep you satiated for way longer than a carb loaded diet, but test this out for yourself.

How much to eat?

• Depends on your goals and body. Don't overeat. Don't binge. Don't undereat. In general, you should learn to listen to your body. The portions shouldn't be that different to your typical portions.
• Every day is different. And every body is different. Sometimes 700kcal will be enough and sometimes 2400kcal won't be enough. We are not robots.
• It's way harder to fast if you eat a gigantic portion. The less you eat, the less hungry you are - but do eat properly (whatever that means to you) during your eating window.

When to eat?

• It's up to you. Most people here eat in the evening. It's easier to not eat if you haven't eaten that day. Once you eat during the day (breakfast or lunch), it's harder to stick to it and last through the night.

Can I exercise?

• You can and should. Not for weight loss, but for overall health.
• Exercise doesn't really play a role in weight loss, unless you run a marathon every day. But it does play a major role in remaining a self-sufficient, strong, mobile and flexible adult. Whatever you like doing, do it. Even if it's just walking.
• On multi-day fasts, avoid vigorous exercise, but do some light exercise to keep your muscle.

What to do if you are REALLY hungry?

• Unless you feel physically sick or nauseous (in which case stop your fast by eating), I'd encourage you to push through it. Fasting is hard at first. But it gets easier.
• You have to realize it's a mental game. Your brain is playing with you. You are probably just bored and used to eating at a specific time. Rituals are powerful. You'll miss those snacks in the evening while you're watching TV if that's what you've been doing for the past 15 years.
• Breathing exercises really work. Take a deep breath. 5x or 10x or 15x. As many as you need. Acknowledge that you're hungry and choose not to give in.
• Drink loads of water or tea or anything you like that has 0 calories
• Keep yourself busy - hobbies, reading, sports, cleaning up, working on your side hustle, walking, playing with your pet. Whatever keeps your occupied.

More tips

• Drink 1 table spoon of apple cider vinegar in a glass of water 10-15min before your meal. This will help balance your blood sugar. It sounds crazy but it works
• The order in which you eat your food matters. Eat vegetables first, then eat your fats, then protein, then carbs. No need to be anal about this, though. Again - blood sugar. Keeping blood sugar constant means you won't get crazy hungry 2-3 hours after eating
• Move after or before your eat - go for a walk, do a few squats or push ups, run, go swimming, whatever you choose, but use your muscles. Again - blood sugar. The book Glucose Revolution talks about all of this in great detail.
• Controversial but I'll say it - "dirty fasting" is better than no fasting. If drinking coffee/tea with cream or milk, or eating a cucumber or 3 slices of cheddar is what's stopping your from ordering take out, then it's worth it. Don't let perfection get in the way of progress. Over time, you can switch to true water fasting.
• Dr Jason Fung is amazing and his YT channel is a well of wisdom
• You will fail and that's okay. Keep trying again and again until you get it right. Good luck!

Hello! Hope my question makes sense. I've read that autophagy peaks somewehre between 48 and 72 hrs (different sources say different things), but my question is, does that peak stay constant if I continue on with my fast, continuing in autophagy? or does it drop? And if it drops, there's no significant health benefit (aside from lack of calories for weight loss) to fasting longer than 72hrs?

As in, is the curve a sombrero or a canyon? I

Edit: I tried to draw them but the spacing got messed up.

I am addicted to fried rice, meat and Indian dishes. All that I can think of all the time is the feel of some nice manchurian soup with bacon fried rice. Every time I want to fast, my mouth salivates to the point I can gulp it down.

I am becoming a landwhale. Almost 130kg. I hate myself for this and want to have a fitter body mostly so that I have more stamina and better health and so that I can take on physical challenges like hiking through kashmir or pulling a muscle mommy.

This may sound satire but I am 100% serious. Please advise so that I can commit to what I want.

Hello everyone, I want to start fasting at work but I work 6:15PM-4:45AM. I’ve fasted before and I do on my off days, but I want to every day. Can anyone help with figuring out a schedule for fasting when I work? Thank you so much.

I'm on day three of my fast and was feeling pretty rough earlier, so I made myself some miso soup. It's just dashi broth with miso (fermented soybean paste). I know it's not technically nothing, but I feel like I stayed mostly on track.

It really helped with the hunger and made me feel a bit better. I don’t think there’s much sugar in miso, but I’m not sure how great it is for fasting.

As for me, a solid 9! I broke a 7-day fast yesterday and went straight back to it (17hours in), so I'm doing pretty well! I've lost a total of 12lbs.

Happy New Year to everyone, I wish you all the best in your projects.

Day 9 ..was feeling great up till today all sudden I feel extremely tired and worn down..I've been taking my magnesium glycinite and potassium supplements..so can't really figure out the reason ..... anyone have any tips ??

General question Not necessarily when fasting I don’t get why many sources recommend 3-3.7L of water per day for men. When I try that, I end up peeing every hour.

As the title says please don't trust your farts, I did the mistake of trusting a fart, but I was lucky I carry a pair of emergency pants at work.

Keep at it, drink your water and refill your electrolytes!

I know people fast for a number of reasons. I'm interested in fat loss. I've heard some people say the benefits max out at around 48 hours. Others like a longer fast (5 day).

I'm curious about your thoughts on how long and how often I should fast to optimize my fat loss.

Title. I eat from 8am to 1pm, and fast for 19 hours after. I noticed that I have to be very careful with salt when breaking fast or I will get headache which can last all day. Later on (around 11am I can have salt, but not earlier). I also can have salt water during fast (say 3pm to evening), but not in the morning (before breaking fast). Anybody else? Likely salt makes might BP to shoot up when breaking fast, but why this salt sensitivity goes away as day goes on and I ate something?

Tried black coffee for the first time today and love it!! Year and half ago when I first ever tried fasting I wouldn't drink my usual tea and coffee as black because it just wouldn't be the same! Today I am now converted! I feel so determined I hope it stays!

I (27M) have had a persistent cough that is annoying, loud and doesn't seem to completely go away. It just comes and goes in sprits, nothing crazy and I can live with it but I'm curious. I recall it starting after I began fasting in early November so I'm not sure if there is a direct correlation or if I'm just pulling at strings here. I've been doing rolling 3 day and 2 day fasts and OMAD on the in between days besides a few days here and there around the holidays. One day I ate lunch at a Christmas gathering and then my wife and I got fast food for dinner (burger and fries)... that night I was laying in bed and my cough came around, I coughed so hard it made me throw up in bed lol.

Monday I was at the dr for annual check up, blood work was amazing the dr said. Huge improvements from last year. Nothing else was out of the ordinary. I've lost about 40 lbs since early November and sitting at about 210 now. The only other cause I can think of is I regularly play basketball but I've been doing that for 4 years or so and it's never been an issue. I didn't bring the cough up at the dr because, like I said, its very off and on and it's really just an annoyance more than anything. Throat doesn't hurt or anything like that.

Anyone here experience something similar?

had no intention to even go 36 hours (set my usual 18:6 schedule in the app on NYE) and adjusted to 36 when i realized i didn't eat yesterday.

i feel good, have had plenty of water (more than is logged here), electrolytes, and a cup or two of herbal tea (nothing added). also, i'm not really hungry.

i don't usually go beyond 36-48 hours. should i just push for 60 hours at this point? i generally don't eat after 6p or 7p as i go to bed early, so if i don't eat in the next 6 hours or so it won't make sense to break it.

Obviously for people who take medicine daily.

Question is in the title: How do you combine taking medicine with fasting and intermittent fasting?

Doesn't taking pills on a empty stomach affect your gut and organs (liver, kidneys)? Do you do anything to lessen the impact?

I am regularly doing 36-12 / 40-8 / 44-4 from some time very comfortably but was always scared to go beyond that. But this time I want to take next step. I want to fast for atleast 72 hrs , and after that will decide if i want to go beyond if i feel comfortable. I am planning to start my fast after breakfast tomorrow . So what I want to know is can I do a heavy breakfast tomorrow and then start fasting? Or i must do a regular breakfast only? And any other thing or preparation i must do for my fast. Also do you prefer to start the 72 hr fast after dinner or after breakfast.