Advice - Fasting 3 out of 5 weekdays

Male, 30 yo, approx 203 lbs. Hi all, I've been trying out some longer fasts lately (primarily for weight loss) ranging from 45 hours to 65 hours, generally a full day or two day fast with the extra hours being the preceeding evening/following morning. So far I've been getting on well, only drinking water and black coffee and finding that once I'd passed a certain point, I felt good enough to continue, which is how I ended up doing my first unplanned two day fast. I plan to continue this into the new year but I have a couple of questions that I would appreciate your feedback on: 1) Assuming that I'll be fasting 3 out of 5 weekdays, am I correct in thinking that doing them back to back should yield better results because I'm in the autophagy state for longer? For example what's working for me lately is doing a one day fast (Monday) then later in the week doing a two day fast (Thursday and Friday). 2) Is mouthwash safe to use? I'm thinking mainly of keeping a little travel bottle of mouthwash with me while fasting during work hours as I'm wary about bad breath caused by fasting. 3) I know so much of this depends on a lot of other factors, but generally what kind of results should I expect to see if I maintain this pattern?

Answer

I’ve done OMAD and rolling 48’s since August, I’m not sure on autophagy since I only really “felt” healing effectives once I crossed 4+ days on previous fasts, but that’s anecdotal and not based on any science I’ve read.

As for results, my starting weight in August was 225. My current weight as of today is 160.2, so you can expect significant weight loss (About 65 pounds in my case) in a 3-5 month period. I switched to rolling 48’s consistently throughout the week in October. Please take into account that your body composition and diet may change the speed of weight loss.

SW: 225
CW: 160.2
5’6 male
29 years old

Answer

If I recall correctly, autophagy increases and is maximum around 75 hours into a fast. After that, it drops off.

Some people have noticed mouthwash triggers hunger. Otherwise, I think it’s completely fine to use. Any effect on weight loss and autophagy is negligible.

You’re correct that weight loss depends on the individual. For me, I started Oct 1st with 16:8 and worked up to ADF. I have lost a total of 20 pounds. I notice a faster loss rate since switching to ADF. For reference, I am 35F and 5’4”. SW 204, CW 184, GW 120.

Some people have noticed mouthwash triggers hunger. If you aren’t one of those people, it’s completely fine to use. Any effect on weight loss or autophagy is negligible.

Answer

What you’re talking about is called ADF, alternate day fasting. There’s a subreddit for that.

Generally that group just eats every other day. 36:12 or 44:4, depending on the size of your eating window.

My weight loss and skin tightening really sped up with ADF.