So I've been doing OMAD (23 hours fasts) since the start of the year and it's been going great, been losing weight each week but the last 3-4 weeks I've slowed a little, so I want to try mixing in a 48 fast each week, up until the end of May to see if I lose a bit more. I have my wedding at the end of May and if I keep losing the same amount each week as I've been losing, I will JUST about hit my target. So ideally I would like to lose a little before, just to feel more comfortable. Would adding in a 48 hour fast each week help boost weight loss?
I normally drink loads of water on OMAD and eat my meal around 6-7pm, so my plan is to skip Thursdays meal (my most sedentary time of the week) so I would eat on the Wednesday 7pm, then the Friday 7pm.
What should I do in terms of getting salt/electrolytes or whatever in this 48 hour window? I can usually handle the slight hunger no problem during my 23 hour fasts but I'm guessing that going for 48 hours, I will get more hungry and I want to avoid headaches etc.
Answer
My tips are:
- Ease into the 48h fasts… so start by doing a few 36h fasts before the 48h. I find that usually makes things easier.
- The last meal you eat prior to your extended fasts shouldn’t be too high in sodium nor carbs/starches as I’ve found these to be particularly more challenging. When I consume more protein/fats, fasting’s a breeze.
- Have electrolytes on hand. I generally only take them when I need to, which I gauge through potential dizziness, lightheadedness, weakness. I’ve observed I don’t always need the electrolytes when I do extended fasts. (Note: If I have a high sodium meal prior to fasting, I will usually need electrolytes by the 38-40th hour)
- Mix it up! Do like some 48s with 24s and other fasting windows in between; shock your body’s system!
Answer
I did this, and for the same reason! After losing with 23:1 OMAD I stalled for 3 weeks. I decided to do a few 42:6 (fasted fully on Monday, Wednesday, and Friday; ate in a 6-hour window on Tuesday, Thursday, and Saturday; then my usual 23:1 on Sunday). It finally got the scale moving again.
I eased into this by doing a couple 36s beforehand. Anytime I go longer than 23, I use electrolyte drops, and put 5 drops in each cup of liquid I consumed (lots of half caff coffee in the morning, a few cups of decaf in the afternoon, then switched to sparkling water, ended the days with hot tea). I also planned some good distractions: a face mask and a long shower, a Target pickup, some TV shows, a book.
Best of luck!!
Answer
I don’t think you need electrolytes during a 48 hour fast, but I think it will make it easier. I don’t use the full 4 scoops they recommend (usually 1, sometimes 2), but Nutri-Align has worked great for me.