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Changing routine on weekend

16/8 isn't really working for me - I'm maintaining, but not losing weight. I'd like to lose 20 or so pounds. So, I'm switching to 20/4. * 5pm: snack (e.g. banana + goldfish crackers) * 6pm: workout * 7pm: dinner (usually, Sunbasket meal) * possible after-dinner beer/wine/cocktail, or just a non-alcoholic drink that isn't zero calories like decaf coffee + cream + sugar * 9pm: water only for the rest of the night ​ I think this will work. The issue is that it's going to be difficult to pull off on weekends, so I'm thinking of sticking with 16/8 on Saturday and Sunday. Not necessarily eating "bad", but including a lunch when I normally wouldn't, or a mid-day snack. Also, there's usually a dinner out on weekends. ​ Does anyone have experience with doing something like this?

Answer

Good luck! I don’t know if this applies to you or will help at all, but I noticed a stall in weight loss when I increased my protein intake by 5%. When I took it back down, the weight started coming off again. Perhaps monitoring your macros will be insightful.

Answer

I do a scheduled 20 hour fasting from Friday into Saturday with an occasional 19 or more hours fasting a couple times during the work week if it gets busy then I’ll be pushing lunchbreak to a later time which is when I break my fast. Maybe your calories have been too low for some time, a high calorie day could boost your metabolism. A refeed day with more carbs or cheat day if you want to call it that, but not by that much calories just maybe 150 to 200 calories. Metabolic adaptation is something that can happen and show as a stall in weight loss if calories are restriced or in a deficit for long periods of time.