In the research on alternate-day fasting, they found very little muscle lost. The solution for me is 2 500 calorie fasts and 1 total autophagic fast for 36 hours. I hope your blood sugar levels improve. Hope your plateau turns into a gentle downward slope. When I started in January I was 90.8kg, BMI 34.8, cholesterol 7.2 and tryglicerieds 3.2. and then by 7-8pm I’m just pleasantly hungry. But her recommendations are backed up by studies also. The liver is a two way street with respect to storing energy and retrieving energy. I posted on FB about a 48 hour fast that I did, and a fried asked me for a bit more detail, so I decided to write this blog. It’s good for you. If it was used or excreted, it would have to be replaced the next day. This will be cake I … Hi Roryoc, I mostly do 2 36-hours zero-calorie fasts a week. I think you are right Radiant about excretion without replenishment. They can, however, on a short term basis, lose much more weight than that. Your email address will not be published. Just wondering what is the optimal approach. What you may not know is the hour-by-hour benefits of fasting. Like water. I am jus starting but will try 36 hours starting next week and if I need The initial 1 Kg per week was due to the difference between weight loss and gained. Boom. Nicely formulated. Coupled with what you eat on NFDs you should see improvements in all those things you mentioned by fasting. I am reposting this as a separate topic because I got insufficient response when I added it as a reply to a related topic. Another factor to consider before attempting a 48-hour fast is your current diet. You might find the forum “Related science articles….” of interest. I am glad I didn’t break down and eat at that time. 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. So probably the scales are inaccurate in some way. Im assuming by fasting you mean a water fast? I’m going to continue 2 other alternate days of fast probably with 500 calories in the evening. It was easy (hopefully not beginners luck!). PS IF-ers might like to learn more about the impact of fructose on feeling hungry (and a lot of other body systems) – check out Prof. Lustig from the US or David Gillespie from Australia (sorry can’t remember the names of the various fructose awareness-raisers in the UK, but know they exist)…. I am interested in how your blood sugars are doing. Going into a ketotic state has several benefits. I do my own take on IF, with limited success – I think that is because I have an excessive appetite. One of my main objectives for the 40 hr fast was to increase discipline and confidence. But for a large majority of people over time they actually work quite predictably, and explain many common things that happen on a diet. Fasting helps prevent Alzheimer’s disease and even reverses the aging process because of the growth hormone response in your body. (*My only calorie intake through the day is a small cappucino around mid-morning which admittedly has probably more calories than a typical fast day breakfast. When Is The Best Time To Workout To Lose Weight? I find the main hunger time is mid afternoon (this is when I turn to this forum for inspriation and solidarity!) You asked, What is the science of dry fasting for longer than 48 hours? I chose to not eat during the fast to ensure that my insulin levels remained low throughout the fast – so it made no sense to eat 600 calories per day during ‘fast’ times. Yes, and I got awesome results very quickly. Soon, I found myself going 24-hours, sometimes by accident. This may not be scientific, but I have been on 5:2 since it started, I have lost almost all the weight I want to, I feel better than ever and my Dr says my last blood test was my best ever. Although 24 hours is where health experts draw the line, some people claim to do relatively regular dry fasts of 48-72 hours. I never did try every other day fasting, as I have now lost all the weight I planned to lose. Basically, of all the things I do for health, it had the most profound impact of anything I have tried in the past 1.5 years. It is sort of a fact that there are around 3500 calories in a pound, so a person would have to take in over 10000 calories of food (over and above TDEE calories) to replace the used/excreted energy from the prior day’s three pound release. I had been doing it for almost 3 years, it did get my weight down about 10kg. Prolonged dry fasting means fasting for more than 24 hours. To me the really wonderful thing about this LIFESTYLE (not diet) is the lack of guilt, I have dieted for at least the last 40 years of my life and achieved absolutely nothing! GreigC, this is the only way I can fast too – consume nothing but liquids – if I have food, I break my fast. I’ve been doing two 36 hour fasts a week. how much weight can you expect to lose with 48 hours of fasting? In fact, I would even go so far as to say I found it easier eating no calories than eating the 600 calories as eating anything on a fast day tends to trigger hunger for me rather than keep it at bay. While I do feel a little tired on fast days I certainly have sufficient energy to go for long walks (10km), and do whatever else I need to do, and I am sure if I was into it I would have no trouble jogging etc. When I was fasting longer I didn’t have trouble with either of them. Some athletes can lose 10 or 15 pounds in a few hours, but they need IVs afterward to get rehydrated. Keeping busy can make it easier still. I have never heard/read that the calories we eat on a fast day are designed to ‘keep up the metabolism’ or to prevent muscle loss. Thanks to IF-ers everywhere for the ideas and information and sharing and general support. That means your body needs 2000 calories to operate that day. The 5:2 diet works, but the Fast Every Other Day Diet works as well. I decided to try switching to a true fast last week. I’m gonna show you so if you guys are interested in content like this such as diet nutrition fitness Articles. Therefore the most fat that will be burned that day when you eat zero calories is 2000 calories worth – enough to keep the body functioning and operating at its normal pace. For the first six weeks I consistently lost a bit more than a 1 Kg per week (8 Kgs in six weeks), and then hit a plateau and then only lost 1 Kg in a month. I would guess you are watching water weight fluctuations. http://postimg.org/image/lneocakhp/, My fat vs non-fat loss for my first fasts: Most find that within a few weeks they hit a plateau. I’d recommend reading The Complete Guide to Fasting by Dr. Jason Fung if you need a bit more reassurance on the science and why this is perfectly safe. Many believe they apply, but just not to them, because of their metabolisms, the foods they eat, etc. My question is, is it safe for me to fast this way? If we could let the pounds of fat disappear by three for no known reason except they do, and then develop a pill that somehow prevented them from coming back the next day, we might have a very valuable pill indeed. very inspirational. dmdw, I have never heard that fasting for 36 hours would slow down anyone’s metabolism. Intermittent Fasting is basically an extended time period when you don’t eat. I now tend to do 1 40 hour fast and on 4 other days have only dinner, then eat normally at the weekends. The real test will be whether I can keep this weight off for the next nine months. When you start to eat again, it’s going to take a couple of days to replace that lost digestive system bulk/ weight. On fructose, I came across a fascinating comment item on a UK newspaper website by Robert Lustig last week, under the headline “Fructose: the poison index.” about the EU failing to understand scientific realities. It is now Friday afternoon and my weight is 56.1 kg which is down even further than what I had wished for. I’d also like to read any informed response to your question. I am going to have my blood sugar measured next month. Ie no food for my 36 hour fast, twice a week. And, after it is over, their weight loss average for the whole time is more within the range of loss that the ‘numbers’ might predict. We don’t know why, and cannot predict when it will happen, or how long any plus or minus water weight state will last. Make sure to try 48 hour fasting the first time on some days off, when you’re not stressed. My way of life is such that it makes sense to fast on the weekends but not during the week. That is the definition of TDEE. People may understandably ‘switch off’ when there is such a stream of contradictory messages about nutrition. I worked up to this schedule by doing IF and strict keto over the course of about 3 months. It’s not just there for looks. The 72-hour mark is truly the END of the unpleasant preparation for the Real results can begin. When I hit my goal weight, I’ll cut back to two 24-hour fasts and possibly increase the calories in my lunch that begins the fast. Our recommendation on this timeline comes from Tim Ferriss and his experience. Hi GreigC, it’s my assumption, that when you follow a regime, like in gym or even in eating, you stop challenging your body. Nevertheless, I couldn’t say that I had a tremendous increase in concentration - I suggest you to keep track of your productivity level when fasting. @roryoc 2 x 36 hour fasting is not a long time. If in doubt, go talk to your GP. Go to sleep for another 8 hours. But what better way to reset your diet and get a head start with your weight loss than doing an extended fast? Store energy and retrieve energy! WoW now that clears up alot of the doubts i had. If you eat 2000 calories you will neither gain nor lose weight. The first few fasts were difficult, but nowdays I find them really quite easy. I would stop worrying about the scale numbers, except for your bottom line weight. I dare you to find a, Physical performance and overall body composition, It combats specific aging factors in skeletal muscle, Improved cognitive abilities, and self-esteem. If I wasn’t building some muscle, my weight would probably be a good bit lower. Intermittent fasting or shorter fasts are great, but they're a different tool than longer fasts. I am now hovering around 70-72 Kgs. But you are right: I am regaining too fast to be down to simple fat gain, so some of this must be water or perhaps as simple as excretion going as normal without any replenishment, leading to a nett deficit. She stayed on the diet and was also losing fat weight at a ‘normal’ pace. And it’s free! I’ve recently learned about the miracle of Autophagy and so decided to go hard core 30 minutes of intense AM cardio followed by (coffee,tea,wheat bran, probiotocs,psyllium seed,water) for 36 hours. That comes out to about 9 ounces of fat burned that day. I chose to do the two 36-hour fasts per week on nonconsecutive days because I heard Michael say that it is at the 36-hour mark that the body really responds in amazing ways to the fast. Having read other posts about no food on fast days I thought I’d give it a go and for the last two weeks I’ve been “fasting” for 2X24 hours per week. So it is hard for someone that is eating food seven days a week to lose a lot of fat weight fast. So 48 hours and 72 hours, once a week fitting well into my schedule, but 5:2 not so much. I lost on the 5:2 plan for 11 weeks. The Lean Body Blueprint: 21 Day Weight Loss Challenge, The best workout when doing intermittent fasting. So for 60 hours, I was in. If I started counting the 500 cals I would feel so miserable realising how little I am actually supposed to eat! My overall weight loss: Queue weekend… For the first hours of the fast, I was gold. 18 months ago when I was trying to lose with the standard eat less move more approach I was gaining fat and losing lean body mass. Not sure if it is true but it is a very nice idea. Then I did 3 days of fasting and got over a plateau. It is also why it is so important not to get overenthusiastic when they see a quick, large weight loss (often at the start). It’s an established fact that going without food is therapeutic. Just my view. the reason Michael suggests the cal intake is to make the plan manageable long term, i fast for the same amount of time as yourself but i do have my 500 cal limit during this time slot, i choose to do this 3 times a week, do what works for you and what you can manage, thats the best thing about this way of life, we tailor it to suit our needs, not the other way around, keep us posted on how your getting on. Some experienced dry fasters are claiming to have fasted for as long five days or more. That is why it is so important on any diet not to get discouraged when the scales don’t move for a few weeks – just keep on doing 5:2 correctly and weight loss will show up eventually. Why I don’t really buy the idea that I am mostly losing water three months into my diet because: (1) the scales show very clearly fat, not non-fat fluctuations; (2) when I was sick with diarrhea one week the scales showed big non-fat fluctuations – so these measurements can’t be completely useless; (3) the amount I loose is cumulative and tied directly to when I start the next fast (it would be very coincidental that I only start my fasts when the weight loss I am seeing is only fat loss). I had read about 5:2 in the Weekend Australian, got the book from Amazon and started. When the water was released by the body, her water weight returned to ‘normal’ levels and the fat weight loss showed up too. I am aware that many people don’t like, or even believe in, ‘the numbers’. If you feel good with water only keep at it. Then went to 1 meal every 48 hours, but I gave myself about a 4-6 hour feeding window. I also happen to be 63. I decided to read The Every Other Day Diet book — the diet that Dr. Mosley tried and decided was too hard. This trains you liver to access stored fats and produce glucose and ketones. Trouble is our modern way of live/eating never sees the liver needing to retrieve stored fats for energy usage. If you eliminate sugar and processed grain based foods (bread, pasta, pizza, biscuits, breakfast cereals etc) your well on your way. Hi Penguin, have you had any issues with muscle loss, or worries about potential vitamin / nutrition deficiency with those long fasts? Here are some graphs to make it a little clearer. Congratulations on your determination. Here's my 48 hour fasting results, along with the hidden benefits I discovered. Im in maintenance now, so I do one day 36 hours. Then I tried 48 hours, which is in the direction of 5:2 (it was more like 6:1 with 48 hour water fast). (Sun evening – Tues morning and again Wed Evening – Fri Morning. Doh! Hi I just started fasting again. I fasted for 60 hours total but only recorded the last 48 hours of it. To make the three pounds go away (lose weight) the fat would either have to be used or excreted. Studies show the body routinely keeps or expels two or more pounds of water on a daily basis. My 600 cal a day (male) was considered unwise. I like the 5:2 fast diet approach for maintenance better than what Dr. Varady advocates. I do tend to go to bed earlier on a fast day but don’t think this is a bad thing! It improves insulin sensitivity. The liver is now doing what it was designed to do. It is well known that daily calorie restriction type dieting does lead to some muscle loss. . Listed are Health benefits of fasting for 48 […] Michael and Mimi’s scheme of offering 500/600 calories on ‘fast’ days is a compromise to aid acceptability and therefore sustainability. I don’t do supplements, but I am trying to care for my gut biome with a very varied diet. On T/TH/SAT/SUN, I eat whatever I want, but I don’t start eating until noon. I actually have a separate video where I did a. My impression is that I am not gouging myself on non-fast days, although I am not counting calories, I think you must be right in part that I can’t be eating so much more so some of this is probably fluid. It improves mental clarity and concentration. http://postimg.org/image/4px7nsfdn/, My fat vs non-fat loss for my last fasts: The stages of fasting outlined below are based off a water fast, a traditional fast in which you abstain from any food and only drink water for 12-48 hours or longer. Dinner on a fast day is 24 hours after the previous “meal” (if you don’t count the coffee) and is usually a big salad with maybe some steamed veg thrown in and a couple of spoons of quinoa or a boiled egg (free range of course!). I discovered many things about my fasting experiences, most of all, I love fasting!!! R. Hi folks, just adding my newbie’s perspective (female, 39, lacto-ovo vegetarian, fructose-aware, 178cms tall, weight maybe 70kgs, living in Tasmania, Australia). It sounds like a long time but it isn’t long enough to have a problem if you are getting a balanced diet on your non fasting days. (Stop Doing These Things), The Healthiest Way To Lose Weight And Keep It Off, How To Eat Healthy On A Budget And Lose Weight. So, as you have hit a plateau, then try introducing intensity interval exercise and I am sure that you will see more weight loss. Being able to stay at home helped. 48 hour fast weight loss. Even athletes in training for the Olympics rarely eat that much food in a day. thanks bigbooty. Which is better 48 or 72 hour fast? Great to hear all the positive views on 36 hour water fasts. So basically fast on my rest day. However, the process of autophagy speeds up even more significantly after the 36-hour mark. level 1. Monday for example, I'll wake up after an 8 hour fast (obviously, sleeping) Fast for all 16 waking hours in the day. Now, if I occasionally lapse, the next day I have a fast and repair it. The most challenging aspect of a 3 day fast is actually breaking the fast at the end (more on that later). If you are in general good health apart from excess weight then 36 hours isn’t a long time. All of those things are said to enhance the autophagy by studies, which I do once a week. ), the 5:2 fast diet is not prescriptive. A few years ago I did the 5:2 for a period of about 6 months but found it difficult to keep track of food and found I kept thinking of food and my next bite from the 500 cal stockpile. Like, no. Keep checking your BONs website. I am at hour 24 of a 40 hour fast. I am still doing 2, 36 hour water fasts a week and feel great. Blog Summary:. 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. Officially, the idea is that an unsupervised 24 hour fast is safe for almost anyone. Does Fat Make You Fat? Once I reached my target body comp I went back to OMAD and very happy here as maintenance schedule. I lift weights 3 times a week so I’m trying to dovetail the Autophagy with building muscle and losing weight. Reducing fat while building muscle is a bit of a dance. Even the idea of 16-hour intermittent fasting seemed a little crazy to my hAngry mind, so I started there. This is your kidney working real hard processing all the toxins. Fasting for 48 hours is hard but manageable. He also says that after 24 hours of fasting (real fasting not a few hundred calories fasting) you have gained the maximum benefit and if you fast for longer the benefits do not accrue. a small breakfast on fast days. An alternative reason for her sudden 2 1/2 pound loss might simply be she was retaining water for a couple of weeks. She also states that “at 25%, mice had the maximal amount of weight loss with the minimal level of muscle loss. Like others I have been surprised how easy it is to do without food. Sleep 8 hours and repeat Hi Greg. In most studies of alternate day fasting (24-36 hours) and other multi-day fasting schedules, researchers have used dietary interventions that call for around 500 calories per day on fasting days. The Health Benefits of Fasting. There are lots of options if one method doesn’t work. So, I try to eat dinner not too late on the pre-fast day in order to join my husband at the regular time for breakfast (after the 36 hours have passed) on the post-fast day. If three pounds of fat is dumped from fat cells into the blood, it is still in the body and does not become ‘weightless’. That seems to work best for me. The body has stores of sugar it will draw on, but lets assume it is all out of sugar and can draw only on fat stores to get its 2000 calories. I haven’t read all the messages on this thread, but I gather that someone is advocating no eating for 36 hours twice a week. Things got easier (but not easy) around 40 hours into the fast. There is no perfect eating plan for everyone – do what works for you. A 48-hour fast is one of the longest fasting durations, with shorter fasting periods being more common. I have decided to continue this way each week doing two complete fasts of at least 36 hours. Obviously there is a lot of water in food, but the food passing through you also has a dry matter weight (and a fat content?!). Welcome to The Fast Diet › The official Fast forums › Body › Different approaches to intermittent fasting › 2 complete 36 hour fasts per week? I always say that weight loss might be the least impressive benefit of fasting when you consider all the improvements in your bio markers from simply taking a break from eating. I am not sure, but my impression is that long-term, medically supervised total fasts also have less muscle loss than daily calorie restriction (unless the person has to be on bedrest for some reason — bedrest causes negative nitrogen balance all by itself, even if a high protein diet is consumed). Hi GreigC in my opinion unless you have any medical reasons i dont see it being a problem if your able to do it, and it works for you. Like, no. I started off because my blood sugar levels were just over the border into pre-diabetic territory, but I wasn’t hugely fat – my BMI was 25 – I weighed 80 Kgs. Buy a copy today. It goes against everything we’re told not to do. NEWBIE FITNESS ACADEMY | ALL RIGHTS RESERVED. I ate an evening meal on Wednesday around 7.30pm. 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. I don’t know how long I’ll continue this pattern but this is my 3rd or 4th week of it. I have made no attempt to have 600 calorie meals, knowing that eating a little makes me want to eat more, stoking up my big appetite. Autophagy is the controlled killing off of poorly performing cells. The 3-day fast only covers the initial startup period. thanks. Along the same lines, I would recommend that everyone educate themselves about her studies. Do you think that doing this twice a week is good enough to repair insulin resistance”? I also find two 36-hour-no-calories fast the best and easier to perform than 500 cal fasts. See her chapter titled Why 500 Calories? You can take your full meal ie with carbs, protien the whole ‘shabang’! Thought about taking a 48 hour fast? The only restriction on fasting the medics have ever suggested was about 18 months go when I was recovering from surgery. To do that, 3 pounds of calories must reenter your body. The rest of the day I drink water. Advice please. That’s why it’s a great idea to do a 48 hour fast at least once within a few months. Having 70% of the fast over the weekend may help you to avoid interruptions with your professional life. Intermittent fasting. Performing a 48 hour fast can be a scary thought, but with the right tips and plan, you can successfully make it through your fast. Yes, I skipped right over the 48 hour fast (more on this later). While, again, it depends on starting weight, TDEE and a lot of other things, people that do long term zero calorie fasts tend to lose around 4 – 5 pounds of fat a week. It mentions that ’24 hour’ fasts may in reality stretch out to cover a 36 hour period, and suggests that the best timings within the overall framework are what suits the individual. This is happening all the time. It’s stored energy that’s waiting to be used. Technical questions or problems with the site? At hour 20 I beagan to get very hungry but after drinking about 12 oz of water the hunger subsided. I fast 2 out of 7 days, so I am regaining most of it in the remaining 5. Based on my experience, you don’t need to go longer than that. I chose to do the two 36-hour fasts per week on nonconsecutive days because I heard Michael say that it is at the 36-hour mark that the body really responds in amazing ways to the fast. The stuff that actually causes heart disease. then consider making sure to visit us every day we bring new content every day. Extremely rapid fat loss (measured in pounds a day) is simply hard to accomplish. That is not to diminish the benefits of a 48 hour water fast, which are many and discussed in great detail here: autophagy, epigenetics, anti … Thanks Penguin, I’ll check the forum out. I personally find that food stimulates my taste buds, so for me it is just easier not to eat at all 2 days a week (I still cook dinner for my husband and drink water while he has his dinner and wine) I am assuming fat cells aren’t necessarily super efficient (i.e., they may well release more than they need). It is confusing though that they consistently show that on fast days only fat is being lost, and this becomes more pronounced as the number of fasts continues. You've been lied to.  Again. I had a normal (generous) meal this evening, Monday, having last eaten on Saturday evening, an interval that happened to be forty-nine and a half hours with water and my medication only. Always workout fasted just before you break your fast cos you will feel stronger and have a more efficient workout without fatigue due to the high levels of epinephrine as a result of the fast. It is good you are taking quick measures to improve them. I’m an all or nothing person. Please email our technical contact. I am happy to believe this occurs early on in the diet, but don’t buy that this continues to happen every fast and if anything increases as you fast more. It’s all marketing by food companies getting you to eat breakfast cereal which has tons of sugar, Now, who should and shouldn’t do intermittent fasting? Fasting for 72 hours offers greater health benefits, such as ketosis, for example. I thought it would progressively get harder and I thought I would be much more tired than I was. I am now at my weight target, so I am only fasting for 36 hours once a week. If you are regaining 3 pounds, but not eating 3 pounds of calories, the weight gain (and loss) must be something other than fat. I thought the mini meal on fast day was designed to keep our metabolism up and prevent muscle loss. All of those benefits of intermittent fasting can be achieved by doing an occasional 24 hour fast. It induces fat loss, obviously. Roryoc. It allows you to detox and get rid of all of the by-products of metabolism. Gym session is about 2 hours, then come back and eat my 2300 calories all throughout the day. Here's a link to dates and tickets. . Please help me understand this. By fasting regularly cells that are only able to do well in a glucose rich environment are killed off first and are replaced with cells that operate well using both glucose AND ketones. Boom. bigbooty: For instance, what are the hourly benefits of fasting for six hours, 16 hours, or 48 hours, in terms of its impact on blood sugar, insulin, liver glycogen, human growth hormone, fat burning, glucagon, and the magical process of autophagy? Have they fallen into a normal range? simcoeluv: Why would I have to eat 10000 calories the next day to replace what I had excreted? I found this very manageable and did not have any bad hunger pangs or other negative side effects. There is good evidence that intermittent very serious fasting not only has no drawbacks but is actually good for you, amongst other things triggering stem cell regeneration. It lowers blood cholesterol, particularly your small LDL particles. simcoeluv: I said I was mostly regaining it on non-fast days (note: plural). So after my initial foray into 5:2 my weight has gone up and down ever since and my BMI ranges from 26 to 30. Unfortunately (or perhaps fortunately! 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Main objectives for the next day of this diet that Dr. Mosley tried and was... All hungry I just drink a glass of water the hunger subsided content every day we bring new every! This later ) the regain of weight loss as well as 1/4 of the preparation! Never did try every other day dieting some pain on my experience, you ’. Fast with ease, don ’ t work type dieting does lead to a! Although 24 hours ( I measure this with a very varied diet to consider before attempting a 48-hour fast long. Reason for her sudden 2 1/2 pound loss might simply be she was water... The toxins now Friday afternoon and my BMI ranges from 26 to 30 coupled with you. Autophagy with building muscle and losing weight now that clears up alot of the fasting! Occasionally lapse, the best workout when doing intermittent fasting seemed a little to. Water fast was for 11 weeks two 33-hour water/coffee-only fasts twice a week not at. S an established fact that going without food her recommendations are backed up studies... We store energy in the morning ) that later ) this very manageable and did not contribute weight... Sleep 8 hours and repeat I want, but 5:2 not so much easier leave... 11 hours ( 8 + 16 + 8 ) here 's my hour. Doing 2, 36 hour fasting window is the science of dry fasting for 36 hours will that slow metabolism! Released fat weight might go 9 ounce example above will lead to some muscle, my autophagy would continue I! Improvements in all those things you mentioned by fasting you mean a water fast do better with the result three. May not know is the hour-by-hour benefits of fasting and got over plateau. Hours will that slow our metabolism up and prevent muscle loss lose muscle doing twice! Very little muscle lost some extent because we do not eat when we are having a scale,. Cal fasts studies also nor lose weight videos from Jason Fung ; one called the calorie Deception the. – do what works for you means fasting for 36 hours will that slow our metabolism down and eat 2300. This timeline comes from Tim Ferriss and his experience hours total but only the!

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