So I normally go Sunday-Thursday with a 3-4 hour eating window, and I pay strict attention to my calories and macros. I try to get between 140-150 grams of protein, stay at or under 30 grams of carbs (not including fiber because I need fiber for health reasons, so my carbs are currently at 51 total with 21 fiber), and I fill the rest with "healthy" fats. Friday is either a 3-4 hour eating window or OMAD, but regardless of which it is, I try to pay attention to at least hitting my protein and carb macro goals. And then Saturday is OMAD, and it's usually a cheat meal where I don't pay much attention to macros or calories. For workouts, I walk 3 miles everyday and also do PPL (M&Th Push, T&F Pull, W&Sat Legs), and take a rest day on Sunday.
I'm thinking about shifting my eating schedule to M-F with the 3-4 hour eating window, where I pay strict attention to my calories and macros. Keep Saturday the same with the cheat meal. And then just fast on Sunday (essentially a 48ish hour fast depending on when I finish my Saturday OMAD and I open my eating window on Monday). Also keeping all exercises the same, except remove the walking on Sunday, so it's a complete rest day for my body.
I really want to add a 48 hour weekly fast into my schedule, and this is the way it makes the most sense to me, plus would be the easiest way for me to fit it into my schedule. I also don't want to give up my cheat meal/day, having it has helped me stay consistent with everything else. Also, except on the 1-2 days I do OMAD, I open my 3-4 hour eating window with a protein shake with Greek yogurt, peanut butter, banana, berries, hemp hearts, and chia seeds. So I'd likely be breaking the 48 hour fast with that.
Is anybody else doing something similar to this, 48 hour fast after a cheat meal/day? Or does anybody have any comments or advice?
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If your plan works best for you, do that. You don’t have to overthink it, which may be what you do if I’m reading your post correctly.
There’s really no right or wrong, as long as you keep an appropriate fasting window length in there.
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I don’t refer to it as a cheat day but rather a re-feeding for the mind, body & soul LOL! I do like a weekend breakfast with friends and family so I’ll have the usual high carb meals of french toast with hashed browns etc without guilt. Then I do a 48hr fast. Sometimes I lose 2lbs following the weekend feasting, sometimes nothing, but I do not gain. During the rest of the week I stick to 18hr fasts and this seems to work well for me. So far I’ve lost 11lbs in 7 weeks. I am 13lbs from my goal weight so I expect the weight loss to slow down to a bit of a crawl. The re-feeding day or even weekend makes it more enjoyable to participate in family functions and other social events. You do need discipline to reign it in post Sunday dinner…but so far by that time I’m more than ready for a good long fast!