Edit: Thanks to everyone for the replies. I decided to fast for 2 or 3 days a week and then diet for the rest because of the risks involved and my unwillingness to seek professional advice
Hello. I'm a 22 year old male. I currently weigh 120 kg and I wanna start extended fasting for weight loss (I haven't eaten for 24 hours at time of posting). I also read about the benefits of autophagy and ketosis and they sound awesome as well. I plan on fasting until I'm at my desired weight, maybe months. I have a couple of noob questions and I'd appreciate if you guys could answer them. Thanks.
1. Will I lose muscle mass? If yes: do I drink protein powder, how much, and when?
2. What kind of supplements should I take?
3. Do I have to drink more water than usual? (I drink 2.5 - 3 liters per day)
4. How do I manage hunger? (I know it will significantly reduce after 2 - 3 days but will it start again?)
5. What will I do when I reach my desired weight?
6. Can I pause my fast if I need to attend a formal dinner etc. eat very little there, drink beer?
7. Can I drink no calorie beverages like tea or coffee?
Answer
Are you sure you need fasting instead of normal diet with a caloric deficit? Prolonged fasting is not a joke, it’s quite an extreme thing to do, especially without doing intermittent fasting, OMAD, alternative day fasting before your first prolonged fasting. I would not recommend to rush things. Fasting is not a “quick fix” to the problem of being overweight.
Answer
I recommend fasting for no longer than 2 to 3 days at a time, then eating for a day or two. I use alternate day fasting (ADF), it’s very simple and effective. You eat every other day, which with sleeping comes to intervals of about 36 hours fasting and 12 hours eating in 48. I did ADF for years and didn’t lose muscle, only fat.
Answer
Yes, you will lose muscle mass, it is inevitable, but you will lose 4 times less muscle and 6 times more fat if you fast instead of restricting calories. On top of that your metabolism will not drop as much and you won’t feel as much hunger after you stop fasting.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5042570/