So I'm a 190cm tall, currently 115kg heavy guy. Moderately active. I want to get back down to around 95 kg, as that's what I feel my ideal weight tends to be. I was thinking of doing a 3 week long water fast, but instead of going all out, having small amounts of zero carb, low calorie foods every now and then such as iceberg lettuce, tomatoes, seaweed, and the like (but not more than 200 calories total per day). What kind of weight can I expect to lose in that period, assuming I swim lengths roughly an hour at a time, three times a week, and also take iodine, caffeine, vitamins, and wellbutrin?
Answer
Tomatoes have a lot of carbs, but other than that this looks pretty good. I would also try doing shorter fasts and keeping your refeed window short, instead of going for a very long one.
Let’s say that your BMR is 2500. It could be higher since you are a big person. Swimming should be around 500 kcal an hour. Let’s throw in 300 kcals a day for chores and etc.
That means 7x2800+3x1500 = 21100 calories per week. That’s around 2.5 kg of real fat loss per week. Your weight would go down considerably more, especially in the beginning, but that’s all water, glycogen, food in your digestive system, etc.