I’m not new to fasting, I did extensive fasting a couple years ago that helped contribute to my loosing about 145 pounds. But I’ve been struggling for the past year or so to get down those last 20-30 pounds. I’ve switched to trying just regular calorie restriction (eating daily) and being in a slight deficit but I struggle to not over eat over my allotted calories. I workout a lot, cardio of some form 7 days a week and weight lifting 6 days a week. This is also for my mental health because it makes me feel better. My goal is to keep building muscle but also loose that last fat. I’m wondering if this plan could work for me. I know muscle growth isn’t ideal when in a deficit but I still need to loose that last fat. I work later 2 days a week and am busy all day. So I was thinking about fasting completely these two days (Tuesday and Thursday) weekly. Then taking these 2 days worth of calories and moving them divided among my other days so I free up the extra to allow myself to feel more fill those other days while still being in a slight deficit in the week in total. I’d still be working out the same on all days as now. Hoping this could maybe finally be the thing to get me down to my goal weight while still feeling “full” and satisfied on the other eating days.
Answer
Fasting for 48 hours each week is what finally got me through a long plateau. I would only recommend increasing your calories on the other days if you’re sure you won’t overeat once you set that limit higher.