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Weight loss inquiry

Background info: I do 24-72 hour fasts throughout. Usually I do a 24 hour fast on Monday, Tuesday to Thursday I do a 72 hour fast and I do CICO Friday-Sunday SW: 170 CW: 157 GW: 135 F/19/5’2 I did 16:8 and 20:4 IF last year and lost about 10 lbs of fat and 10 lbs worth of water weight that came off in the first week. Stopped for a year and eventually gained it back. I started IF again 4 weeks ago. I’ve been going slow to work my way up to 72 hour fast but mostly I’ve done 23:1 and 1 48 hour fast during the week. My new routine is listed above in background info and so far has been going well. I workout for 45 minutes to 1.5 hours about 4/5 days a week. A mix of jogging, biking, Strength training and fast walks. Nothing crazy just something to get moving. I eat pretty well (mostly cooked meals with some snacks mixed in) but I do not intend on following a diet or strict CICO but I have tracked my calories before I usually never exceed 1,900 calories. I’m just curious if anyone has any insight on rolling fasts and if you’ve made weight loss progress similar to my goal with this method. Based off your opinion (I know it won’t be exact but if you’re guessing) how long would it take to reach my goal, and what can I do to maximize the weight loss? Please share any tips or personal experiences. They are all welcome! I want to go from 157 to 135 by the end of June (5 months). Is this realistic? I know the science behind weight loss/pounds lost a week/CICO/etc. I just want to know if it’s possible and if it is I’m guess I’m just looking for encouragement. If it takes longer that’s fine but this is just my goal. Let me know what you all think. Thank you in advance for any responses!

Answer

I’m not an expert by any means, I am pretty new to this, but in listening to Huberman talk about it, the ongoing and constant changes to windows is actually rough because your body has to be retrained and adapt again to a new window. Again, this is coming from Huberman who is citing research obviously, but could that be a factor? Again I am really new to this but it’s been my understanding with everything I’ve read so far. Happy to be corrected by anyone?

Answer

It seems like you are on a pretty good IF plan and schedule. I have done many variations of IF over the past 6 to 7 years and I’m currently on a 20-hour minimum, often going 2 to 4 hours longer. OMAD mostly or 1.5 meals. Road cycling 20KM to 25KM 4 to 5 times a week.

I’m also working on going on 48-hour fasts just trying to figure out how to throw my cycling into the mix as I don’t want to sacrifice my exercises for a longer fast.

This version has been the most effective for me for weight loss, about 8KGs in 4 weeks. So, I think your plan and goal seems very achievable plus minus 2 weeks.

I know there is lots of conflicting information about consistency in fasting timing but my two cents on IF for weight loss is that it’s more important to focus on:

Good luck!