Based on my experience, you don’t need to go longer than that. Started keto/fasting combination on oct 1 and started out at 211 lbs (35% BF 72 lbs fat 132 lbs lean muscle by DEXA). Enter: fasting. To add, fasted training is no better for fat loss than non fasted training. How to Break a Fast. Even if you’re not interested in building muscle, this should assuage your fears about losing muscle mass during short-term fasting. It might work, but you'll probably put that weight back on … In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. I certainly wouldn’t recommend embarking on a 48-hour fast if you have not attempted at least a few 24-hour fasting periods prior. and so, may shave the aminoa off of your muscles. Listed are Health benefits of fasting for 48 […] A 48-hour fast might seem like a fast way to lose weight. www.Ketogains.com, Looks like you're using new Reddit on an old browser. From the WebMD Archives. Mind. Boom. Got my progress DEXA today 184 lbs for a total loss of 27 lbs (29% BF 52 lbs fat and 125 lb lean muscle). I’d like to lose some weight and get some of the muscle growth benefits of fasting. Total weight loss 60.5 - 56.5 = 4.5 kilos or 133 - 123 = 10 pounds! Posted by u/[deleted] 3 years ago. There is very limited research on whether or not it is possible to gain muscle during intermittent fasting.. There are many ways to fast, and most common types are practiced over 24 to 72 hours. A 48-hour fast may provide several benefits, including enhanced cell repair, weight loss, and insulin sensitivity. I know that one fasting day would reduce my weekly calories by 2000 that I get everyday. It appears that of the 27 lb loss 20 lbs was fat and 7 lbs was lean muscle mass. It certainly didn't give me any physical or mental downsides. I am 5ft 10in and 40 yo. 48 hour fast weight loss. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. I have loved intermittent fasting and wanted to try to do a longer fast. By 18 to 24 hours into a fast, your body begins to rely heavily on fat breakdown for energy. The rationale behind a weekly 24-hour fast is that consuming fewer calories will lead to weight loss. Never skip a meal. That’s why it’s a great idea to do a 48 hour fast at least once within a few months. I decided that since I’ve done a 24 hour fast before, going for 60 hours would be pushing myself to the limit. It might work, but you'll probably put that weight back on and may experience serious side effects. 48 hour fast weight loss. Fasting is good, but when done correctly: Fast well, and FEAST better. Collagen is good for hair, skin and cartilage growth or repair, but thats it. He commits to fasting for 48 hours, and documents the results in his latest video. Would I do a 48 hour fast again? The initial 1 Kg per week was due to the difference between weight loss and gained. That’s why it’s a great idea to do a 48 hour fast at least once within a few months. Empowered. I decided that since I’ve done a 24 hour fast before, going for 60 hours would be pushing myself to the limit. Also, fasting isn't linear, so doing two 48-hour fasts doesn't get you the same level of autophagy as one continuous 96-hour fast. Mind. A 48-hour fast represents a large chunk of calorie deficiency in the diet, which can aid long-term weight loss in some people. It’s can also be used as a ‘hack’ to more quickly help you recover from a period of over-eating (like what just happened to us) And the amazing thing is, they can do it without any detectable loss of muscle mass . Would it be the same as eating everyday and reducing everydays' calories by 2000 calories/7 days = 285 calories, as it comes to eating everyday for 1715 instead of 2000 and one day fasted. I'm very active during most days (5 days a week of physical exertion), doing lots of sports including going hypertrophy training. So, in a 48-hour … Either a water fast or intermittent dry fast. Downsides to fasting I dare you to find a diet that produces better results. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. People who get a taste for fasting tend to push for a full 72-hour experience. I fasted for 60 hours total but only recorded the last 48 hours of it. I dare you to find a diet that produces better results. You need to eat 6 small meals a day. Based on my experience, you don’t need to go longer than that. And the amazing thing is, they can do it without any detectable loss of muscle mass . In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. Intermittent fasting or shorter fasts are great, but they're a different tool than longer fasts. Intermittent fasting also has weight loss benefits along with a balanced diet and exercise. Am I risking losing muscle if I incorporate one 48 hour fast a week? It certainly didn't give me any physical or mental downsides. Press question mark to learn the rest of the keyboard shortcuts. Why do we lose muscle mass during water fasting? So before and after I was planning on loading up on some food before doing a long fast is it a good idea to take mct oil and load up on fats to prime your body for fat burning? I’ve also read 48+ hours is when the peak happens, and it can be dependent on what you did and ate leading up to the fast. Fasting for seventy-two hours gives your body all the benefits of the shorter 2-day cleanse, with a lot more time to enjoy the benefits that come along with a ketogenic state. Sunday would be rest day, on monday I would eat after chest workout. Even the idea of 16-hour intermittent fasting seemed a little crazy to my hAngry mind, so I started there. I discovered many things about my fasting experiences, most of all, I love fasting!!! A 10 pound weight loss in two and a half days is quite satisfactory. Weight Loss and Fat Burning. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Am I risking losing muscle if I incorporate one 48 hour fast a week? Why not? My first fast, I decided to go gym at the 40th hour of my fast. The better question is why are you fasting to begin with. I certainly didn’t jump into a 36-hour fast right off the bat. At this point I had been fasting for over 36 hours. Muscle gain/ loss is mostly a function of EXERCISE. I can see 48 hours fasts being a regular weekend activity. This thread has been locked by the moderators of r/ketogains, Body. People who get a taste for fasting tend to push for a full 72-hour experience. Main question, would that aid in faster fat loss without sacrificing muscle? Also i was able to lose fat and retain and/or gain muscle. This is likely because weight loss is the topic of … My weight varies throughout the day by about 2 Kg, as I drink, eat, go to the loo etc. For example, I would eat at 6 pm on saturday, next meal on monday 6 pm? Press question mark to learn the rest of the keyboard shortcuts. What about my weight loss? However, the process of autophagy speeds up even more significantly after the 36-hour mark. While your resting energy expenditure stays the same during a fast, your body quickly learns to switch to burning fats for this energy. What I find interesting is that my weight loss per fast has if anything increased with over time (perhaps 1.5 kg vs 1.0 Kg) but my weight regain on non-fast days is also much faster, so in the end I am now not gaining/losing much weight. While your resting energy expenditure stays the same during a fast, your body quickly learns to switch to burning fats for this energy. You still can get tremendous weight loss benefits from a short water fast. Being hydrated will allow you to workout and sweat, etc. Here's my 48 hour fasting results, along with the hidden benefits I discovered. I have been advised by more experienced fasters to eat something that is easily digestible when deciding to start eating again. https://intensivedietarymanagement.com/fasting-and-muscle-mass-fasting-part-14/. Moderators remove posts from feeds for a variety of reasons, including keeping communities safe, civil, and true to their purpose. My weight varies throughout the day by about 2 Kg, as I drink, eat, go to the loo etc. A 48-hour (2-day) fast is a great tool you can use every now and then to break through a weight-loss plateau and to improve your health. This will be cake I thought (pun intended). A 48-hour fast might seem like a fast way to lose weight. Like, no. Alternate-day fasting. Over the 12-18 months prior to my 2-day fast, I had significantly reduced my carbohydrate intake and nearly eliminated refined sugars. Why do we lose muscle mass during water fasting? Best to boost your body’s natural HGH production. 48 hour fast and muscle loss. Yes, I skipped right over the 48 hour fast (more on this later). Empowered. Explore the benefits of whole food, low carb dieting and achieve your optimal body composition with the help of the Ketogains Protocol. Hell yeah, I need to lose some weight, but the weight usually comes back quickly after a fast. If your goal is to maintain as much muscle as possible, it is not recommended to train FULLY fasted: at least have a Whey (not BCAAs) shake before a training session, or have a protein meal afterwards. Also, collagen is USELESS to replenish protein, and anyone who suggests this is ignorant or trying to scam: Collagen is basically Glycine and lacks all the essential aminoacids your body requires. Following the "wet fast " model, Will consumes herbal tea, black coffee, and water during the 48-hour … Can this be real?? My dad and I set out to do a 48 hour fast together! "Drinking 72 ounces of water a day is critical," says Blatner. Intermittent fasting also has weight loss benefits along with a balanced diet and exercise. It goes against everything we’re told not to do. I lost almost 3 pounds from my 48 hour fast. New comments cannot be posted and votes cannot be cast, Body. Sunday would be rest day, on monday I would eat after chest workout. Explore the benefits of whole food, low carb dieting and achieve your optimal body composition with the help of the Ketogains Protocol. Humans, on the other hand, we tend to lose a lot of muscle mass during starvation. So it's not necessarily better to do 48 hours, get to the hardest part, reset and do it again. After I discovered 16-hour fasts actually weren’t that hard at all, I worked my way up to 18-hour and 20-hour fasts. What I find interesting is that my weight loss per fast has if anything increased with over time (perhaps 1.5 kg vs 1.0 Kg) but my weight regain on non-fast days is also much faster, so in the end I am now not gaining/losing much weight. The reality is that the increase in HGH is NOT to “grow muscle” but rather, to use and transport glucose and fat stores as energy... Now, your body still needs aminoacids for bodily functions (hormones, enzymes, cell turnover, muscle building, etc.) The 24–48 hour fast is worth you trying as you’ll experience the hunger waves and truly learn more about what hunger actually is. Archived. Fasting for just 24 hours can double HGH secretion; fasting for 48 hours offers up to a 5-fold increase in HGH . www.Ketogains.com, Press J to jump to the feed. Queue weekend… For the first hours of the fast, I was gold. Fasting for seventy-two hours gives your body all the benefits of the shorter 2-day cleanse, with a lot more time to enjoy the benefits that come along with a ketogenic state. We do it all of the time. You can lose fat at a faster rate, but why not just take a slightly slower but safer and less miserable approach to fasting. I would be paranoid to train when dehydrated. Boom. Sorry, this post has been removed by the moderators of r/ketogains. Some animals, like bears during winter hibernation, can survive without food for a very long time. The first 24-48 hours are usually the time when I crave some food. Would I do a 48 hour fast again? Never skip a meal. You need to eat 6 small meals a day. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. What about my weight loss? Eat a normal diet five days a week and fast two days a week. Weight loss and gain is mostly a function of DIET. However, the process of autophagy speeds up even more significantly after the 36-hour mark. Looks like I am safe muscle wise. Length of fast: 2 1/2 days or 60 hours. Thought about taking a 48 hour fast? 48 hour fast and muscle loss. Fasting has become an ever increasingly popular method of dieting and weight loss. Humans, on the other hand, we tend to lose a lot of muscle mass during starvation. 5:2 fasting. Soon, I found myself going 24-hours, sometimes by accident. 'Fast and Feast' Diet Works for Weight Loss. Hi, Wayne gave you an excellent answer but I’ll add my take as we all have different experiences. 1. All of those benefits of intermittent fasting can be achieved by doing an occasional 24 hour fast. Daily time-restricted fasting. Some animals, like bears during winter hibernation, can survive without food for a very long time. There are many ways to fast, and most common types are practiced over 24 to 72 hours. Doing a 48 hour fast goes against about 99% of conventional wisdom about nutrition out there. Why not? When it comes to maintaining a healthy body, what you drink counts as much as what you eat. So for 60 hours, I was in. Queue weekend… For the first hours of the fast, I was gold. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. I fasted for 60 hours total but only recorded the last 48 hours of it. Yes, I skipped right over the 48 hour fast (more on this later). This will be cake I thought (pun intended). Weight Loss and Fat Burning. Study: https://bjsm.bmj.com/content/37/2/100, https://www.instagram.com/p/BupFwaRF6RS/?igshid=1kvvws7xh67i5, 48 hours is not enough time to worry about how you break a fast. It has been made popular by several books, most notably the fast diet published in 2013 by Dr. Michael Mosley and Mimi Spencer (which was then televised in a widely watched documentary), which really brought this method of dieting into the forefront of the public eye. ... Half of the study volunteers relied on an every-other-day fasting plan for a month. However, as there are many ways to do intermittent fasting , … Eat normally but only within an eight-hour … A common weight loss mistake is to eat too few calories, so before you start on this or any other weight loss plan, calculate your personal calorie needs. Science-backed Health Benefits of Fasting Defined as the abstinence from food for a fixed period, fasting has been linked to several health benefits, including weight loss and better brain function. Science-backed Health Benefits of Fasting Defined as the abstinence from food for a fixed period, fasting has been linked to several health benefits, including weight loss and better brain function. I can see 48 hours fasts being a regular weekend activity. Close. For example, I would eat at 6 pm on saturday, next meal on monday 6 pm? Like, no. So for 60 hours, I was in. All of those benefits of intermittent fasting can be achieved by doing an occasional 24 hour fast. It goes against everything we’re told not to do. Listed are Health benefits of fasting for 48 […] Actually the body does start to catabolize lean mass in ~24-36 hours, so for lean mass retention and optimal muscle you don’t want to fast for more than 20 hours at a time. I lost almost 3 pounds from my 48 hour fast. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. Your body can make gkycine by itself. 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