I do 20 hours fasting, it doesn’t bother me one bit just carrying around less weight , makes me realise eating is just a habit, thank you for this video.
One thing I still don't get is a calorie deficit also needed along with fast to lose weight or not? What if I fast 20 hrs and eat daily required amount of calories (no more or less)
Charles McNeil if you can when you get to 18 hours go find something to do and two hours will fly by. Don’t start looking at the clock. I am thinking starting Omad.
Yes it's alot easier, especially if you eat dense foods, ending your fast at 5 or 6 along with the 8 hours of sleeping, puts you at good hours without thinking about it, you literally wake up the morning with 20 hours fasted with no struggling
@@nmpoy For the first month I did Keto, lost about 15. After that I was pretty lenient with my diet, making sure to get my nutrients and eating balanced, but not restricting myself too much. I stayed off of sugar as much as possible but I don't know how big of a difference that made.
@@mrsbaylocksvideoemporium9621 Honestly I haven't kept count of calories since I started. I watched what I ate and made sure I was getting a balance of different foods, and ate till I was full.
Thomas.... I have been watching your videos and decided to move forward with my journey... May 18th 2020 was when I moved forward thanks to your help! Started at 259.7 lbs.... As of today at 9:35 AM I am at 215.6 LBS... I have supported some of your sponsors as my way to thank you. I still got another 30 LBS to go... But I wanted to thank you and tell those in the community...IT CAN BE DONE! BELIEVE IN YOURSELF.....
Awesome. Instead of saying as of "today" ...it's more important on a site to state the exact final "date" so people can see the exact amount of weeks or months. You stated you moved forward 5/18/20 then said as of 'today' you are 215.6lbs, means what? I'm assuming 3/21 from the time stamp.
Thomas, you are such a blessing to mankind. My wife and I have both started keto, following your instructions, 3 weeks ago and we've lost a lot of weight. Again, thanks for all your hard work
I found pretty much the same. Although i was losing some fat with a 16 hour fast, going 20 really cranked it up. I've lost 21 so far without really losing any muscle mass.
Love the channel. At my heaviest I was 260 pounds. I now stay in the 165-175 pound range. I fast most days of the week from 5/6pm until 12 noon the next day. I try and lift and do cardio 2-3 days a week. I feel amazing. Best shape of my life thanks to this channel.
I started my fasting a couple of weeks ago... First week was hard with cravings for carbs, but I held myself. The second week I realized I was fat adapted finally. No cravings anymore, not even hunger anymore. I could literally be 16 hours fasting and when it was time to eat I didn't even was hungry as weird it seems. So starting yesterday my third week fasting I decided to increase my time to 19/5. I already lost some visible weight in only 2 weeks. I'm so excited
I’ve been on OMAD since January 1 of this year, I do a 23:1. I’ve lost over 70lbs. And I’ve done 2 prolong extended fasts. 3 day and a 5 day fasts. After July 4th, gonna do a 7 day. On keto, this is quite all easy.
I live by a verry strict fasting routine for one year now. Eating only 3 times a week with one meal per eating day. Under the week I eat low carb high protein. And at the weekend I cycle in some more carbs again. My eating days are on Tuesday, Friday and Saturdy. So I have two 72 hour fasting periods per week. When I started my weight was at 128 Kg on a 1,94 m body hight. Now one year later I'm down to 84 kg, with quite some muscle. I also have much more endurance, concentration and energy throughout the day, and less health problems. This may sound a bit extreme, but it really worked wonders for me.
you must of lost over 150 lbs by now. Also you need to change up your fasting routine every so often like every 2-3 months or even more often. Your body will get use to that routine and slow your pace.
Do one meal a day. It's easier for binge eaters like me. just 1 big meal with enough calorie deficit. smaller meals keeps me hungry. Takes 2-3 days to adapt.
@@adoreyou7449 1 meal doesn’t actually means 1 meal. i eat a big meal around 800 cal then after 40-60 min i eat some snack and drink coffee. so i fast for like 22.5-23 hrs. i don’t feel hungry anymore. i think my binge eating is fixed. I'll shift to 16-8 soon.
Hey Thomas. Thanks for the great content and info as usual. I started keto and fasting thanks to you. I'm 100lbs lighter and have you to thank for the motivation.
I have been doing fasting since May 2019 and have lost so far 77 pounds. No training at all. I have been going to the gym only the past 2 weeks and doing fasting 20x4.It is incredible the results you can get from fasting it really worth it.
Spelling it out really simply is appreciated, not condescending. I’d appreciate doing it sooner and going into the science details later. If I had the overview I’d understand the science better.
My wife and I have just started on our fasting journey. We're up to 16 hours after a week; no physical changes yet, but I'm feeling a TON better. We'll start to push it after a month or so.
I do 20:4 IF Mon-Fri and 16:8 IF Sat-Sun. I keep my daily carb intake around 50-75 and just starting to walk about a mile a day (M-F) and ready to kick it up a notch. I've lost 30 pounds since May 21, 2023 (Today is August 7, 2023) I will start in the gym this week with light cardio and strength training.
My coworker and I are doing 72 hour fast, we put $40 on the line so no one cheats. We decided to get back on Keto we were doing so good then fell off during this pandemic. 1 day to go 🥰
Yes, it feels wonderful. I fast 20 hours a day. I fast from 3pm-11pm. I have a four hour eating window, but I usually only eat one full meal because I am full. I eat healthy during my feeding period which is mostly fruits and vegetables. I have break days during holidays. I lost four pounds in five days. I am near my goal weight.
Been doing 20:4 with some 24h fast thrown around for a couple months along with keto and 3 full body weight training per week in a fasted state; working great so far. Not hungry at all. Weight hasn't changed too much (just lost around 5-7lb), but I definitely gained muscle and lost fat. Big difference in the mirror.
dude you must be either lean to begin with or eating nothing but cake and cheesesteaks in that 4 hour window lol. ive been 16-8ing it for 2 months and lost almost 30 pounds. This shit is just falling off
@@Hifcrea yeah I was very lean at that time. Now it's starting to get difficult to get enough calories in 4 hours if I want to build muscle, so I just do ocassional 16:8 before my workout days, and not keto anymore. I also feel like it's more sustainable
Easiest thing I’ve ever done. 26 lbs and my rash on legs is gone. My brain is sharp. I love food, this makes it a more present experience, instead of mindless grazing. I’m at 16 hours and will go for 20, ty!!!
This is my FAVORITE video you have ever done, Thomas. Thank you for giving us this kind of detail in a clear way. I am listening to it multiple times and taking notes. lg
@@GB-ts5pq I didn't say that. I said 16/8 should also be enough but you don't ecersize. Why children are healty? Let me tell you when I was a soccer player, I did mever intermitted fasting, I had a sixpack clean 14% bodyfat. Eated chip candy nothing happend. I was active. Now I am 20 I can't barely lose wait. I walk 6km a day, healty diet, 20 hour fast. The truth is it is all to do with your activity
@@Moesie you didn’t clarify your initial statement, which was an assumption, and a rather ignorant one at that. You literally said people who fast for 16 hours aren’t exercising. You have no way of knowing that. Good day.
I started hardcore fasting 2 and a half months ago. No sugar low carbs no alcohol. I went from 100kg to 80kg and I'm just getting started on my fitness regime. 20 hour fasting is boss......
I usually fast for 16 hours. Today I’m trying the 20 hour fast.. it’s been tough at times lol, water and black coffee at my friends lol. I have 2 hours to go!!
Started 20:4 IF on Nov 17th. Will share results after 14 days! Doing Chloe tiny two week shred for exercise! Roughly 3 days in I’m down roughly 2-3 pounds in water weight. (Approx cause my weight alternates 1-2 pounds). Doing an 8-12 PM or 9-1 PM fast (in the mornings) I realized how much my life revolves around food. I’m a stress eater and binge eater, so I’m really struggling so much, and i don’t even know what is motivating me to continue 😂 but holding on strong! Wish me luck ❤️ Update: 8 days in, 20:4 + HIIT exercise everyday while in fasted state: 4.8 pounds down!
@@jamal_ly I personally track my calories now but I’ve done it before & still lost while not tracking calories. My calorie goal is 1200/calories per day at max. Its not common to track calories while fasting though. If you do shorter fasts like 16:8 you should probably watch your calories.
I started by doing 18:6 fasting, I eat from 1PM-6PM. My 2 meals each consists of 50% veggies (2-3 cups of veggies) 25% lean protein (size of my hand) and 25% (1 cup of rice/whole wheat) and approximately 2 table spoons of olive oil. I do 1 hour of high intensity workouts in the morning and drink 1 gallon (128 ounces) of water a day. I've been losing weight and don't feel exhausted or with no energy.
It's funny that I sometimes find myself getting disgusted with food. It gets to a point where I'm eating something and I ask myself, "Why am I eating this? Am I really enjoying this?" That's when I know it's time to go on a fast.
I like Thomas because he always shows the science behind why something works. I like to know why things work and I am never content with someone just telling me to do something with no explanation or reason. I always learn something new from his videos
One key takeaway of this presentation is that you can reduce the time it takes to get the benefits of fasting if you are already in a low carb state. Since, gluconeogenesis and the 2 fold increase in ketone production really occurs as a result of glycogen depletion, it makes sense to adhere to a diet that lowers glycogen.. Since a low carb diet assists in lowering the amount of glycogen already because you are not ingesting large amounts of carbohydrates, you will transition more quickly into the beneficial stage of fasting that Thomas refers to here. While this is totally subjective, I noticed that I have an easy time going into a 24 hour or longer faster than my peers who eat high carb. I speculate that the reason why is because I have been eating low carb, religiously, for over 5 years.
@@davidmargaryan3809 you mean mass? Carbs dont build muscle. You can have a diet with no or minimal carbs, and build muscle if you have enough protein intake
Nice post. I agree with your statement at the end. I eat KETO OMAD 6 days a week with one cheat meal of whatever (usually high carb) I want. The following day, I feel hungrier and waiting 24 hours to eat again is more challenging.
So glad I found this channel! I did a 24 hr. fast for the first time ever this week and for the subsequent days I've been doing 16:8 but after watching this & reading all these inspirational comments I am inspired and motivated to aim for 20:4 and a 24 hr. day weekly going forward.
One of your best videos on your channel about fasting my man.... started fasting may 5th started with low carb mainly omad right from the start because it fitted with my lifestyle -10kg first month -6kg 2nd month.... going also to the gym every day for the last 10 days.... training always fasted and feeling great...I'm 32 183cm started 133.5kg....goal is double digits.... also throwing some 48h fasts....never thought it would be that easy....!!!
Getting Slim that's because you've deprived yourself of the pleasure of eating for too long so you subconsciously make up for it by binge eating even though you don't mean to.
If you have electrolytes and are eating real food such as meat, fish, seafood, vegetables, fruits, etc., in that order then it's impossible to binge. Feast? Yes. But not possible to binge on electrolytes and real food.
My problem is hunger. I recently came off a 40 hour fast eating normally for 3 meals, but I would be hungry 30 minutes after eating each meal. I ended up binging after dinner until I finally felt full. (Kind of defeats the purpose of a fast, but idk what else to do)
I fasted every weekend in April and loaded protein monday through Thursday, I dropped 27lbs in 25 days. But continued intermittent fasting on days that I ate in May. I did full weeks of one 16/8 and then a 20/4 then i did each another full week of a 16/8 and 20/4 to have a better understanding of my body. And 100% I found even eating more calories I still lost more weight and felt better on the 20/4 fast!
An incredibly intelligent, well produced and insightful video Thomas. I recently completed my first 72 hour water fast, in guidance with your "prolonged fasting" video, it was extremely helpful. Thank you for all of your work, much peace and much joy! Adam.
@Crete Greece Lake Kournas Chania Georgiopouli I did my first 72 hours fast 2 weeks ago. Was a great experience. I will now do it every 4 - 6 weeks depending how it fits my schedule. I did 3 liters still water and 1-2 teaspoons sea salt per day. You can add electrolytes without added sugars. It is even recommended by some. Don't do teas or other downwashed fasting methods. Anything with 1 kcal will break your fast and stop autophagy and therefore make your starving pointless.
Great video! Due to your teaching I have been doing 24 hour fasts every other day from 3pm to 3pm and break the fast with poached fish with green salad and another meal later but ending eating by 7:30pm. I am experimenting on daytime eating window in keto style but not exact keto. So far feel excellent, much reduced inflammation, lost 9 pounds in first month. Red wine Friday nights and Saturday lunch
@@shanicegrande8631 A little bit. Yes. But I did it confined at home during the pandemic. I am sure that if I had done it with exercises the outcome would be different.
I just love health information, and I really appreciate all of the research you do. It ultimately motivates me to do a lot of independent research. Thanks a bunch!
First 5 days, I did 16-22 hour fasts each day and stopped eating between 2-3 pm. I lost 5.5 lb in that week. Then I gained a lb and have plateued at that weight for 2 days. Today, I'm doing a 24 hour fast minimum. There is NO REASON for this fat to stay so I'm not giving up. One day at a time and being consistent. This HAS to work eventually!
Yep. If you could go without eatting for long periods of time and not lose weight...well thats some type of superpower. The body has to consume that fat for energy regardless of how much it resist the longer you dont it the more your body eats into its savings (fat)
@@lukerush9043 Honesty, not so well. I did well until February and lost a total of 11lb in 8 weeks. I ended up in the emergency room at the end of February with an extreme case of Vertigo which they originally thought was a stroke. Although that had nothing to do with fasting, it was enough to throw me out of sync and I have not gone back. Hope you have better luck.
Hi as a Muslim. We are fasting for 1 month during the Ramadan. I'm so happy to tell you that fasting is a good thing for our bodies. Thanks for the explanation Thomas.
I have a fasting support group that I'm an admin whenever they ask questions instead of trying to put it into words myself, i just post one of his videos that answers their questions. He has much more credibility than me anyway. Thanks for all the information!!
Topics I’m looking for your input on: Glutathione - does it break a fast / benefits of combining with Citrulline Malate Grape Seed Extract - does it break a fast? / when to take it? I normally include both in my pre-workout but I want to make sure I’m using them correctly / don’t want to be breaking my fast right before working out.
Doing my first 24+ hour. Now at hour 34. Went for a brisk 2-mile walk this morning and still feel good. I am a diabetic in remission. It is fascinating to see my glucose hovered around 65 -7 during the night. When I got up, it went to 90. In the midst of my walk, it went up to 104. It is great to know that my body is using fat for fuel.
I'm on my way to a 6 pack at 190 lbs for my 48th birthday by doing alternate day fasting, 38 hour fasts every other day then to 3 days per week ultimately 2 days per week. Am 6'3" and just hit 200.
@@abhigupta462 still doing carbs 225 C 195 P 85 F on eating days for my physical training, lost sooooo much weight on keto but just ended up frail and skinny without energy for crossfit etc.
Gabriel Brolly My dilemma is doing IF with a demanding fitness routine. I do CF style workouts also and we need fuel. I’m not trying to lose any weight; actually trying to gain muscle. What IF schedule for health benefits would you recommend? Thanks!!
Hi Thomas. I fasted from my normal 16 hours to 24 hours. OMG, I felt fine, just the headaches... was killing me lol... But, after 24 hours fast. I ate protein and got better. Thank you very much for sharing.
When fasting for a prolonged period, keep track of your hydration and try drinking a couple of glasses of water per day with one teaspoon of salt disolved in it.
im 2-22 for a while now... its great.. i eat from 11-13 pm and i feel great.. just dont forget to drink sole water (one glass every morning) for electrolytes.. to avoid headache and feeling down..
I was never overweight but I’m 5’5” and shot up to 120 (I have a small frame so that was a lot for me) I did IF 20 hours a day, got to 110 in a week easily with no excercise and the same calories. Also the mental clarity, the energy, it feels so divine. Thanks for breaking this down.
I do alternate day fasting (36 hours); it sucks, but hot dang I feel incredible when I wake up. It is a tough lifestyle, though, so I will switch to a 20/4 alternate day fast if I get too overwhelmed. Fasting works. Add some gym/workout time, and you will absolutely see and feel the difference in days, not weeks.
Doesn't doing that daily slow you're metabolism? That's the reason I haven't been doing long fasts because I don't want to slow an already slow metabolism.
Great information! I've been IF for a couple weeks and mainly doing a 19 hour fast, and am starting to see some benefits at least in the scale. I'm excited to start seeing physical benefits as well!
Thomas, always concerned about cortisol levels due to IBD. Really enjoy your videos. So much valuable information with solid research. Thanks for the work you do on making these videos.
I think it all depends on the people. We all have different bodies. For myself, 16/8 suits me just fine. I lost almost 5 pounds in a week and a half. Then again, I'm 63 going on 64 years old. So we are all different.
I started a 20-4 fast less than a week ago and I'm already 11lb down. The thing that's been really amazing for me is that my food discipline has always been my weak point and I therefore thought I'd only last the day, however the gratification of feeling like I'm taking control of my intake has really pushed me on so far this week! I really like the feeling of making sure I stick to a regiment that doesn't feel limiting (2000 calories feels like a lot within a 4 hour time frame!)
I’ve always had a problem with eating and as much as I want to try 20 hour fast I think I need to take it slow since I have a feeling I will give up easily. I’ve been doing 16 hours for a week now so I think I’ll do one more week and then transition to 20 hours. Wish me luck
Quick questions: 1 Does 'Bullet Proof Coffee' break your fast? (Dave Asprey says 'no', but I am skeptical because of how much it satiates me.) 2 I'm an athlete over 40, I do 72 hours once a month, and then three times a week fasts of about 16 to 20 hours. Is that the right program for me? 3 You mention eating during the morning, and not at night, but I sleep well on a full stomach, and not on an empty stomach. Any thoughts?
Sat. Feast Sun. Fast Mon. 20/4 + gym Tue. 20/4 Ted . 20/4 + gym Thu. 20/4 Fri. 20/4 + gym 0 cals on fasting day, Don't count cals on feast day, On 20/4 Calculate BMR and eat 20% less cals a day than that. Mine is around 2000 cals.
I’ve been fasting for just over 2 months. About 3 weeks ago I did get sick with covid and as a result I lost my appetite, and when I no longer had it and my appetite came back I just went and hammered food. I ended up gaining 5lbs but all in all I’ve lost about 15lbs while fasting for 16 hours. I intend on starting tomorrow a 20-4 fast where I eat from 3-7 pm. I’m not only trying to lose weight, and get the physical, and mental benefits but fasting also helps a lot to connect with Jesus and God. This also includes non-nutritional fasts (meaning fasting from electronics or exercise) as well as fast that involve food. I’ve been trying to clean up my eating, but I’m not in control of what comes into my house since my parents will buy what they want. So the temptation to eat poorly is there and it’s almost all I can eat. But if I cannot eat cleaner I will eat less. So as a way to do so I’m going for a 20 hour fast. And possibly even a 1 meal a day or 24 hour+ fast
I graduated from 16 to 20 hour fast quite quickly. 20 is definitely more effective. I feel slight hunger but it's a good feeling. Like being on the hunt. Sometimes, when it's time to eat, I even feel like fasting for longer
@@djStens hi. I still fast regularly but don't beat myself up about it. By that I mean I drink coffee with milk on fasting days and do about 20 hours fasting on alternate days. My weight is fine, strength and fitness is good. I feel good. Thank you for asking.
I remember moving from a 16 hr fast by measuring it with work. I used to break fast at 1 or 3pm but thought to push it to 5pm. Stopped eating around 8 or 9 the day before and then worked out after work. At 5 I'd be a little tired sometimes but when I worked out all that went away making the 24 hr fast a lot easier.
Thomas, Hello! I'm on and off a 16-off diet and have already seen the benefits The 20+ gives me a peak in mental energy that, added to my lack of physical exertion, leaves me a little too hyperactive and, sleep-deprived. This can happen to people that don't get enough physical activity during the day, so I would humbly suggest anyone implement a lifestyle that provides this side as the extra-mile effort to getting the whole spectrum of benefits. Thank you for all the great knowledge you share and for delivering it in a professional, friendly way!
You will give yourselves brain damage. You brain protects itself with fats. Have you ever studied brain structure? Ever heard of the myelin sheeth? Also, how old is your daughter? That’s three generations of eating disorders.
I started IF on June 2022 and have lost 18 lbs. I went down from a size 14 to 8-10. It's been life changing! At first, I didn't notice any weight change until one day, I tried on a pair of shorts that were too tight and they were actually loose on me! Family and friends started commenting and noticing my weight loss as well. So, if you're losing hope with IF, don't give up!! I'm still working towards my weight loss goal. I have a fasting app that helps me keep track of my fasts, water intake, and steps. I notice that I lose more weight when I do a 20:4 fast vs. 17:7. It's definitely important to have variations in your fasting schedule to constantly push your body out of its comfort zone! I'm now doing 20:4 with an occasional 24 hour fast, and hoping to lose more weight by summer. 😊❤
As a start, I adopted the 14 hour schedule, then within a week could easily shift into the 16 hour and after a fortnight I felt hungry only after 20 hours and am pretty comfortable with the 20hour fasting pattern. I work in a night shift and the 20hour fasting has changed my life. The aftereffects of lack of sleep during the night have almost disappeared and am more active than ever. Also, since the fasting time coincides with my work hours, I end up being more productive and allow myself a Japanese Matcha or black coffee at times. Noticed that I have a lot of inch loss around my waist and when I checked I have already lost 10pounds! I recommend 20hours for anyone doing a night time shift. For info, my eating hours are between 13:00-17:00 And yes, water, water, water to drink.
I have been alternate day fasting plus the occasional extended fast for about seven months now and overall, you don't lose muscle and if you make it a habit your body becomes more efficient at staying satiated and energized without the need of constant consumption. Its crazy how much people think they need to maintain their body weight and health. If you train your body to not eat every day you won't have to.
I went off keto for 7 months and decided to go back on 5 weeks ago. Instantly went to a 20 hour fast every day. I don't eat the cleanest (damn carb smart tortillas) but I've lost 18 lbs in 5 weeks and I did not have the big water loss which surprised me nor any bad affects in the bathroom. Losing 3.5 lbs a week steady as of now. And I feel like I'm getting the increased leave body mass associated with fasting, definitely not losing muscle mass.
I haven't been at this long, just over one month. I'm generally OK with eating just once or twice between 3-9 pm. I'm thinking also of making one day each week food-free since this fasting stuff is so beneficial. Maybe it will be Mealless Mondays.
I've been doing ADF (alternate day fasting) for a couple of weeks. I'm trying to find the simplest and quickest way to burn fat. Great to hear more research the points to benefits of the longer fasts.
I am OBSESSED with your videos! I watch it like religiously and it keeps me motivated and remind me how important it is to be knowledge of what I consume in your body! With that said, I have 2questions!!!! I usually do 16hr fasting and trying out 48hrs(as I'm typing its my 18hr fast...) I started to get headache and I am not sure if its because of monthly woman thing ... first question is, do you recommend fasting during the month of "woman thing"? ... second question is, can I take a pill for my headache? Will it damage the liver "more" than full stomach? ... I'll appreciate it if I get answers about that 🙏
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I’ve been doing 20 hour fasting for 4 months, lost 85 pounds went for 384-299 pounds so far and I’ll keep the fight alive to gain my life back.
with or without carbs bread rice etc in diet??
Congrats to you!! That's amazing.
@@najimsuheil235 without carbs. I limit to around 100 grams daily
God dam brother that’s awesome! What was your daily meal like? Example please
Congratulations. Your doing amazing.
I do 20 hours fasting, it doesn’t bother me one bit just carrying around less weight , makes me realise eating is just a habit, thank you for this video.
eating is a rich peoples habit
totally agree!
One thing I still don't get is a calorie deficit also needed along with fast to lose weight or not? What if I fast 20 hrs and eat daily required amount of calories (no more or less)
No...eating isn't a habit...we must eat to live...it's the trash people eat all the time that's a habit
@@gangimathar it's about insulin. Your insulin going low, the fat storage will be utilised.
I started doing 16/8 after 2 weeks. I found I wasn’t hungry after 16 hours. So I went to 20/4 in one month down from 300 to 264
omg congrats!
36 pounds in one month is amazing!
Abbey Atsriku Thanks started on Jan 28th today aug 17th down from 300 to 254 pants down from a 44 waste to a 40.
That’s awesome. I been slowly transitioning up. I am between 18-19 hrs now trying to get to that 20hr
Charles McNeil if you can when you get to 18 hours go find something to do and two hours will fly by. Don’t start looking at the clock. I am thinking starting Omad.
Anyone noticed that the earlier you start your fast in the evening, the longer you can go the day after? Win win 😎
I noticed it within a month of fasting. Decided to move my fasting window from 5pm/6pm start to a 3:30/4pm start. 20 hrs.
Yes it's alot easier, especially if you eat dense foods, ending your fast at 5 or 6 along with the 8 hours of sleeping, puts you at good hours without thinking about it, you literally wake up the morning with 20 hours fasted with no struggling
@@trumayne2010 that's what I do. It's way easier.
Yes!! Its awesome! The body goes through its rough patch during sleep and we wake up feeling amazing!
100%!! I eat between 11a and 3pm. It's the best!!
I’ve been doing 20-24 hour fasts for 6 months and I’ve lost 75 pounds 250-175.
what type of diet?
How many calories do you consume in the eating of one meal a day? And does it matter what is is you eat? It's fantastic those results.
Wtf
@@nmpoy For the first month I did Keto, lost about 15. After that I was pretty lenient with my diet, making sure to get my nutrients and eating balanced, but not restricting myself too much. I stayed off of sugar as much as possible but I don't know how big of a difference that made.
@@mrsbaylocksvideoemporium9621 Honestly I haven't kept count of calories since I started. I watched what I ate and made sure I was getting a balance of different foods, and ate till I was full.
Starting my journey today, 300+lbs wish me luck
Update 1: IF(20h) with ketogenic diet and lost almost 50 lbs.
Congratulations!!! Keep us updated on your progress
That's awesome 👏👏
Most impressive sir ! Don’t hold back now 💪🏻 keep it up !
That’s amazing! So happy for you!
Thats great!!!
Thomas.... I have been watching your videos and decided to move forward with my journey... May 18th 2020 was when I moved forward thanks to your help! Started at 259.7 lbs.... As of today at 9:35 AM I am at 215.6 LBS... I have supported some of your sponsors as my way to thank you. I still got another 30 LBS to go... But I wanted to thank you and tell those in the community...IT CAN BE DONE! BELIEVE IN YOURSELF.....
All the very best to you............!!
I love this.
Awesome. Instead of saying as of "today" ...it's more important on a site to state the exact final "date" so people can see the exact amount of weeks or months. You stated you moved forward 5/18/20 then said as of 'today' you are 215.6lbs, means what? I'm assuming 3/21 from the time stamp.
I've been doing a 19 or 20 hour fast just about everyday. My blood pressure has dropped a lot in a good way.
And how about your energy levels and your weight?
I need my bp to go down.
I went on IF because of my HBP, and it has gone down as well. I'm now doing 20 hr fast. I love it.
@Randall Glatt Congrats 👏
@@santicruz4012 I had great energy levels.
Thomas, you are such a blessing to mankind. My wife and I have both started keto, following your instructions, 3 weeks ago and we've lost a lot of weight. Again, thanks for all your hard work
Water weight fam
@@dangerapple well of course ya dingus
It sounds crazy but a 16 hour fast doesnt really affect me at all. A 20 hour fast makes me lose crazy amounts of weight
So you eat your first meal at 10 at night
@@youngtrill3040 no i eat my first meal at around 7:30 or 8 am and my second meal around noon. Then i fast the rest of the day
Well done Jason
I found pretty much the same. Although i was losing some fat with a 16 hour fast, going 20 really cranked it up. I've lost 21 so far without really losing any muscle mass.
Same
Love the channel. At my heaviest I was 260 pounds. I now stay in the 165-175 pound range. I fast most days of the week from 5/6pm until 12 noon the next day. I try and lift and do cardio 2-3 days a week. I feel amazing. Best shape of my life thanks to this channel.
I started doing 20 hour fasting naturally w/ working out four days ago. I feel amazing!!! I was 198, but I am 189! Crazy!!
Where are you at with your weight today?
@@fasttoys99 35 lbs
Nice, can I ask how many days or weeks did it take to get to 198 to 189? That’s a big leap. Congrats on losing 9 pounds!
i bet she evaporated :)
@@chrisperez4199 She said starting doing a 20hr IF and working out for 4 days, lost 9lbs.
I started my fasting a couple of weeks ago... First week was hard with cravings for carbs, but I held myself. The second week I realized I was fat adapted finally. No cravings anymore, not even hunger anymore. I could literally be 16 hours fasting and when it was time to eat I didn't even was hungry as weird it seems. So starting yesterday my third week fasting I decided to increase my time to 19/5. I already lost some visible weight in only 2 weeks. I'm so excited
I’ve been on OMAD since January 1 of this year, I do a 23:1. I’ve lost over 70lbs. And I’ve done 2 prolong extended fasts. 3 day and a 5 day fasts. After July 4th, gonna do a 7 day. On keto, this is quite all easy.
7 days no food? Doesn't sound healthy but hey more power to you if you do it.
Damn ! Go for it!
I just finished a 7 day fast with electrolytes, of course. I feel great. Have you tried it?
Did you exercise during the 3-7 days fast?
Did you lose muscles?
I live by a verry strict fasting routine for one year now. Eating only 3 times a week with one meal per eating day. Under the week I eat low carb high protein. And at the weekend I cycle in some more carbs again. My eating days are on Tuesday, Friday and Saturdy. So I have two 72 hour fasting periods per week. When I started my weight was at 128 Kg on a 1,94 m body hight. Now one year later I'm down to 84 kg, with quite some muscle. I also have much more endurance, concentration and energy throughout the day, and less health problems. This may sound a bit extreme, but it really worked wonders for me.
so did u get loose skin?
you must of lost over 150 lbs by now. Also you need to change up your fasting routine every so often like every 2-3 months or even more often. Your body will get use to that routine and slow your pace.
Do one meal a day. It's easier for binge eaters like me. just 1 big meal with enough calorie deficit. smaller meals keeps me hungry. Takes 2-3 days to adapt.
How do I fit 1200 calories in one meal...? I struggled eating 800 yesterday
@@adoreyou7449 1 meal doesn’t actually means 1 meal. i eat a big meal around 800 cal then after 40-60 min i eat some snack and drink coffee. so i fast for like 22.5-23 hrs. i don’t feel hungry anymore. i think my binge eating is fixed. I'll shift to 16-8 soon.
Yeah, 1700 calorie in one meal is possible
I eat 2300 calories in one meal everyday for 2 months, it’s easy when you’re adapted to IF
@@adoreyou7449 Fats my freind... fats
Hey Thomas. Thanks for the great content and info as usual. I started keto and fasting thanks to you. I'm 100lbs lighter and have you to thank for the motivation.
Please tell us your method.
congratulations!
Randall, 100# loss 😳 FANTASTIC JOB!!! Thanks for sharing!!
I have been doing fasting since May 2019 and have lost so far 77 pounds. No training at all. I have been going to the gym only the past 2 weeks and doing fasting 20x4.It is incredible the results you can get from fasting it really worth it.
What do you break the 20 hour fast with?
totally agree!
You lost 77 pounds without no exercising thats great
One thing I really like about Thomas is very science and fact based always reading new academic literature, something hard to find on TH-cam
i agree
Spelling it out really simply is appreciated, not condescending. I’d appreciate doing it sooner and going into the science details later. If I had the overview I’d understand the science better.
My wife and I have just started on our fasting journey. We're up to 16 hours after a week; no physical changes yet, but I'm feeling a TON better. We'll start to push it after a month or so.
You could increase the fasting length 10 to 15 minutes each day, rather than going from 16 hours to 20 hours all at once.
I do 20:4 IF Mon-Fri and 16:8 IF Sat-Sun. I keep my daily carb intake around 50-75 and just starting to walk about a mile a day (M-F) and ready to kick it up a notch. I've lost 30 pounds since May 21, 2023 (Today is August 7, 2023) I will start in the gym this week with light cardio and strength training.
My coworker and I are doing 72 hour fast, we put $40 on the line so no one cheats. We decided to get back on Keto we were doing so good then fell off during this pandemic. 1 day to go 🥰
Actually we decided to continue with fast for 7 days. We are doing super good only 2 days to go
Meth does really help huh
Ive done 20 hour fasting before... and the results are crazy! Of course combined with weight training and a little cardio.
What do you do for cardio?
@Randall Glatt So do I do this during fasting or after i start eating?
@@Luckyy541 during fasting is best time for exercise. Exercise really boosts the effects of fasting, including fat burn and ketone production.
Yes, it feels wonderful. I fast 20 hours a day. I fast from 3pm-11pm. I have a four hour eating window, but I usually only eat one full meal because I am full. I eat healthy during my feeding period which is mostly fruits and vegetables. I have break days during holidays. I lost four pounds in five days. I am near my goal weight.
@@chrismccaffrey8256 yes
Been doing 20:4 with some 24h fast thrown around for a couple months along with keto and 3 full body weight training per week in a fasted state; working great so far. Not hungry at all. Weight hasn't changed too much (just lost around 5-7lb), but I definitely gained muscle and lost fat. Big difference in the mirror.
dude you must be either lean to begin with or eating nothing but cake and cheesesteaks in that 4 hour window lol. ive been 16-8ing it for 2 months and lost almost 30 pounds. This shit is just falling off
@@Hifcrea have you been doing exercise ?
Beto Diaz ya lifting 4-5 times a week.
@@Hifcrea yeah I was very lean at that time. Now it's starting to get difficult to get enough calories in 4 hours if I want to build muscle, so I just do ocassional 16:8 before my workout days, and not keto anymore. I also feel like it's more sustainable
Easiest thing I’ve ever done. 26 lbs and my rash on legs is gone. My brain is sharp.
I love food, this makes it a more present experience, instead of mindless grazing.
I’m at 16 hours and will go for 20, ty!!!
This had been my way of life till I realized it's called intermittent fasting. I love it 😍
This is my FAVORITE video you have ever done, Thomas. Thank you for giving us this kind of detail in a clear way. I am listening to it multiple times and taking notes.
lg
They fast on South fork?
I started doing 16 hours fasts. Wasn’t seeing results until I did 20 hour fasts. I lost 25 lbs!
Thats because people who fast 16 hours aren't moving a lot, excersize. Thats why.
@@Moesie how do you know that people who fast for 16 hours dont exercise and people who fast for 20 hours exercise? that doesn't seem very coherent
@@GB-ts5pq I didn't say that. I said 16/8 should also be enough but you don't ecersize. Why children are healty?
Let me tell you when I was a soccer player, I did mever intermitted fasting, I had a sixpack clean 14% bodyfat. Eated chip candy nothing happend. I was active.
Now I am 20 I can't barely lose wait. I walk 6km a day, healty diet, 20 hour fast.
The truth is it is all to do with your activity
did u get loose skin
@@Moesie you didn’t clarify your initial statement, which was an assumption, and a rather ignorant one at that. You literally said people who fast for 16 hours aren’t exercising. You have no way of knowing that. Good day.
I started hardcore fasting 2 and a half months ago. No sugar low carbs no alcohol. I went from 100kg to 80kg and I'm just getting started on my fitness regime. 20 hour fasting is boss......
how are u daddy jay
I usually fast for 16 hours. Today I’m trying the 20 hour fast.. it’s been tough at times lol, water and black coffee at my friends lol. I have 2 hours to go!!
Nice. I'm doing 24 hour fasts. Omad.
Started 20:4 IF on Nov 17th. Will share results after 14 days! Doing Chloe tiny two week shred for exercise!
Roughly 3 days in I’m down roughly 2-3 pounds in water weight. (Approx cause my weight alternates 1-2 pounds).
Doing an 8-12 PM or 9-1 PM fast (in the mornings)
I realized how much my life revolves around food. I’m a stress eater and binge eater, so I’m really struggling so much, and i don’t even know what is motivating me to continue 😂 but holding on strong!
Wish me luck ❤️
Update: 8 days in, 20:4 + HIIT exercise everyday while in fasted state: 4.8 pounds down!
Good luck 😃
Hey, how are you doing now?
I just started doing a 20 hour fast on Saturday. I went from 331 to 325 in days. I eat my first meal at 2pm and my last meal around 5:30pm
What about calories?
@@jamal_ly I personally track my calories now but I’ve done it before & still lost while not tracking calories. My calorie goal is 1200/calories per day at max. Its not common to track calories while fasting though. If you do shorter fasts like 16:8 you should probably watch your calories.
Thank you for sharing the times you eat, I will try this
KeiyaValecourt do you eat more calories on non fasting days?
totally agree!
Yup! Just did my 1st 48 hour fast last week 😀 20-24 hours works for me every other day! Thanks Thomas! Love kettle and fire bone broth 😋
I started by doing 18:6 fasting, I eat from 1PM-6PM. My 2 meals each consists of 50% veggies (2-3 cups of veggies) 25% lean protein (size of my hand) and 25% (1 cup of rice/whole wheat) and approximately 2 table spoons of olive oil. I do 1 hour of high intensity workouts in the morning and drink 1 gallon (128 ounces) of water a day. I've been losing weight and don't feel exhausted or with no energy.
It's funny that I sometimes find myself getting disgusted with food. It gets to a point where I'm eating something and I ask myself, "Why am I eating this? Am I really enjoying this?" That's when I know it's time to go on a fast.
Do you vape or smoke? That might be a reason
I like Thomas because he always shows the science behind why something works. I like to know why things work and I am never content with someone just telling me to do something with no explanation or reason. I always learn something new from his videos
One key takeaway of this presentation is that you can reduce the time it takes to get the benefits of fasting if you are already in a low carb state. Since, gluconeogenesis and the 2 fold increase in ketone production really occurs as a result of glycogen depletion, it makes sense to adhere to a diet that lowers glycogen.. Since a low carb diet assists in lowering the amount of glycogen already because you are not ingesting large amounts of carbohydrates, you will transition more quickly into the beneficial stage of fasting that Thomas refers to here. While this is totally subjective, I noticed that I have an easy time going into a 24 hour or longer faster than my peers who eat high carb. I speculate that the reason why is because I have been eating low carb, religiously, for over 5 years.
How do you feel being low carb for so long? Any issues putting on muscle? I assume you pretty lean
@@davidmargaryan3809 you mean mass? Carbs dont build muscle. You can have a diet with no or minimal carbs, and build muscle if you have enough protein intake
Nice post. I agree with your statement at the end. I eat KETO OMAD 6 days a week with one cheat meal of whatever (usually high carb) I want. The following day, I feel hungrier and waiting 24 hours to eat again is more challenging.
I just wanted to thank you for putting so much effort on your videos, you really help me out a lot, keep it up, king
So glad I found this channel! I did a 24 hr. fast for the first time ever this week and for the subsequent days I've been doing 16:8 but after watching this & reading all these inspirational comments I am inspired and motivated to aim for 20:4 and a 24 hr. day weekly going forward.
If you were a professor at my uni during my sports science course, I would have had a better experience in lectures. Very engaging!
000000000000 po
One of your best videos on your channel about fasting my man.... started fasting may 5th started with low carb mainly omad right from the start because it fitted with my lifestyle -10kg first month -6kg 2nd month.... going also to the gym every day for the last 10 days.... training always fasted and feeling great...I'm 32 183cm started 133.5kg....goal is double digits.... also throwing some 48h fasts....never thought it would be that easy....!!!
Dr I don't have a problem with fasting, I can fast for days! My problem is bingeing after the fast :(
Getting Slim that's because you've deprived yourself of the pleasure of eating for too long so you subconsciously make up for it by binge eating even though you don't mean to.
If you have electrolytes and are eating real food such as meat, fish, seafood, vegetables, fruits, etc., in that order then it's impossible to binge. Feast? Yes. But not possible to binge on electrolytes and real food.
My problem is hunger. I recently came off a 40 hour fast eating normally for 3 meals, but I would be hungry 30 minutes after eating each meal. I ended up binging after dinner until I finally felt full. (Kind of defeats the purpose of a fast, but idk what else to do)
Plan ahead on your feeding window or plan ahead when you are going to break your fast.
This sounds to me more like an issue with your reward system rather than anything else.
I fasted every weekend in April and loaded protein monday through Thursday, I dropped 27lbs in 25 days. But continued intermittent fasting on days that I ate in May. I did full weeks of one 16/8 and then a 20/4 then i did each another full week of a 16/8 and 20/4 to have a better understanding of my body. And 100% I found even eating more calories I still lost more weight and felt better on the 20/4 fast!
did u get loose skin?
An incredibly intelligent, well produced and insightful video Thomas. I recently completed my first 72 hour water fast, in guidance with your "prolonged fasting" video, it was extremely helpful. Thank you for all of your work, much peace and much joy! Adam.
Oooh good to know! I've been doing 16 hour fasts for months! Time to do 20 hour fasts now!
Add me! David Krejić
totally agree!
47 hours into a fast (aiming for 60+). No hunger, feeling great. Chasing that Autophagy.
@Crete Greece Lake Kournas Chania Georgiopouli I did my first 72 hours fast 2 weeks ago.
Was a great experience.
I will now do it every 4 - 6 weeks depending how it fits my schedule.
I did 3 liters still water and 1-2 teaspoons sea salt per day. You can add electrolytes without added sugars. It is even recommended by some.
Don't do teas or other downwashed fasting methods. Anything with 1 kcal will break your fast and stop autophagy and therefore make your starving pointless.
For me 20 hours is the maximum i could do. Hope to reach 48 hours level in future. Great going!
Great video! Due to your teaching I have been doing 24 hour fasts every other day from 3pm to 3pm and break the fast with poached fish with green salad and another meal later but ending eating by 7:30pm. I am experimenting on daytime eating window in keto style but not exact keto. So far feel excellent, much reduced inflammation, lost 9 pounds in first month. Red wine Friday nights and Saturday lunch
When I started working out and I was really fat I unintentionally did OMAD for like 1 month and lost around 25lbs
I lost 69 pounds in 11 months using a 20h fasting from Monday through Friday.
Congrats on your weight loss! U must look awesome!
did u get loose skin?
@@shanicegrande8631 A little bit. Yes. But I did it confined at home during the pandemic. I am sure that if I had done it with exercises the outcome would be different.
I just love health information, and I really appreciate all of the research you do. It ultimately motivates me to do a lot of independent research. Thanks a bunch!
Doing my first 48 hour fast! kinda nervous but getting great feedback on your fb keto group!
How did it go?
How long can you fast before negative effects kick in
First 5 days, I did 16-22 hour fasts each day and stopped eating between 2-3 pm. I lost 5.5 lb in that week. Then I gained a lb and have plateued at that weight for 2 days. Today, I'm doing a 24 hour fast minimum. There is NO REASON for this fat to stay so I'm not giving up. One day at a time and being consistent. This HAS to work eventually!
How did it go ?
Yep. If you could go without eatting for long periods of time and not lose weight...well thats some type of superpower. The body has to consume that fat for energy regardless of how much it resist the longer you dont it the more your body eats into its savings (fat)
@@lukerush9043 Honesty, not so well. I did well until February and lost a total of 11lb in 8 weeks. I ended up in the emergency room at the end of February with an extreme case of Vertigo which they originally thought was a stroke. Although that had nothing to do with fasting, it was enough to throw me out of sync and I have not gone back. Hope you have better luck.
Hi as a Muslim. We are fasting for 1 month during the Ramadan. I'm so happy to tell you that fasting is a good thing for our bodies. Thanks for the explanation Thomas.
You are great! All respect ✨💫
You don't eat anything during that time, only drink water?
But Ramdan is useless ...as when they open their fast...they tend to eat huge crap calories...thus proving the whole idea meaningless.....
@@tasneem1284 thank you :)
@@KatarinaS. mostly in Malaysia we started our fasting at 5.30 am to 7.30 at that time we don't eat and drink.
I luv fasting - every time I eat , I eat as fast as possible. Thx doc.
I have a fasting support group that I'm an admin whenever they ask questions instead of trying to put it into words myself, i just post one of his videos that answers their questions. He has much more credibility than me anyway. Thanks for all the information!!
Topics I’m looking for your input on:
Glutathione - does it break a fast / benefits of combining with Citrulline Malate
Grape Seed Extract - does it break a fast? / when to take it?
I normally include both in my pre-workout but I want to make sure I’m using them correctly / don’t want to be breaking my fast right before working out.
Doing my first 24+ hour. Now at hour 34. Went for a brisk 2-mile walk this morning and still feel good.
I am a diabetic in remission. It is fascinating to see my glucose hovered around 65 -7 during the night. When I got up, it went to 90. In the midst of my walk, it went up to 104.
It is great to know that my body is using fat for fuel.
I'm on my way to a 6 pack at 190 lbs for my 48th birthday by doing alternate day fasting, 38 hour fasts every other day then to 3 days per week ultimately 2 days per week. Am 6'3" and just hit 200.
When have u started and how much have u lost?
@@abhigupta462 3 weeks ago and 12 lbs
Gabriel Brolly that’s great , bdw on keto or carbs?
@@abhigupta462 still doing carbs 225 C 195 P 85 F on eating days for my physical training, lost sooooo much weight on keto but just ended up frail and skinny without energy for crossfit etc.
Gabriel Brolly My dilemma is doing IF with a demanding fitness routine. I do CF style workouts also and we need fuel. I’m not trying to lose any weight; actually trying to gain muscle. What IF schedule for health benefits would you recommend? Thanks!!
Many others have said it here, you do a really great job with your videos. Well researched, well-edited and well-presented. You deserve the views.
Hi Thomas. I fasted from my normal 16 hours to 24 hours. OMG, I felt fine, just the headaches... was killing me lol... But, after 24 hours fast. I ate protein and got better. Thank you very much for sharing.
When fasting for a prolonged period, keep track of your hydration and try drinking a couple of glasses of water per day with one teaspoon of salt disolved in it.
Yes add some salt to your hydration. My headaches went away and I wasnt crabby.
im 2-22 for a while now... its great.. i eat from 11-13 pm and i feel great.. just dont forget to drink sole water (one glass every morning) for electrolytes.. to avoid headache and feeling down..
@Caramel Cupcake you were not eating enough fats
The NERD is back! 🤓Love it! Thanks for the information, Thomas!
I was never overweight but I’m 5’5” and shot up to 120 (I have a small frame so that was a lot for me) I did IF 20 hours a day, got to 110 in a week easily with no excercise and the same calories. Also the mental clarity, the energy, it feels so divine. Thanks for breaking this down.
Isn't that underweight? 120lbs is ideal. I'm 5'2 and weigh 110-113lbs. The taller you are, the more you can hold.
Been doing 16:8 and lost 10 pounds in a month and a half (also ate well & exercised). Stepping it up to 20:4 now, let’s see how this turns out.
How did it turn out ?
I do alternate day fasting (36 hours); it sucks, but hot dang I feel incredible when I wake up. It is a tough lifestyle, though, so I will switch to a 20/4 alternate day fast if I get too overwhelmed. Fasting works. Add some gym/workout time, and you will absolutely see and feel the difference in days, not weeks.
Doesn't doing that daily slow you're metabolism? That's the reason I haven't been doing long fasts because I don't want to slow an already slow metabolism.
Great information! I've been IF for a couple weeks and mainly doing a 19 hour fast, and am starting to see some benefits at least in the scale. I'm excited to start seeing physical benefits as well!
Just a note to let you know that I appreciate the information in all of your videos. Keep up the good work.
I've been doing it for so long now that I don't even think about it sometimes and end up doing 20 or more hours of fasting
Thomas, always concerned about cortisol levels due to IBD. Really enjoy your videos. So much valuable information with solid research. Thanks for the work you do on making these videos.
I think it all depends on the people. We all have different bodies. For myself, 16/8 suits me just fine. I lost almost 5 pounds in a week and a half. Then again, I'm 63 going on 64 years old. So we are all different.
Same and yes that's true.
I started a 20-4 fast less than a week ago and I'm already 11lb down.
The thing that's been really amazing for me is that my food discipline has always been my weak point and I therefore thought I'd only last the day, however the gratification of feeling like I'm taking control of my intake has really pushed me on so far this week! I really like the feeling of making sure I stick to a regiment that doesn't feel limiting (2000 calories feels like a lot within a 4 hour time frame!)
I’ve always had a problem with eating and as much as I want to try 20 hour fast I think I need to take it slow since I have a feeling I will give up easily. I’ve been doing 16 hours for a week now so I think I’ll do one more week and then transition to 20 hours. Wish me luck
No need to rush, you can do 18/6 before 20/4 for easier transition
how did it go?
@@lukaspialamusic yup.18/6...the bridge to doing 20/4
Quick questions:
1 Does 'Bullet Proof Coffee' break your fast? (Dave Asprey says 'no', but I am skeptical because of how much it satiates me.)
2 I'm an athlete over 40, I do 72 hours once a month, and then three times a week fasts of about 16 to 20 hours. Is that the right program for me?
3 You mention eating during the morning, and not at night, but I sleep well on a full stomach, and not on an empty stomach. Any thoughts?
Very powerful and great info. Good vid again Thomas.
totally agree!
Sat. Feast
Sun. Fast
Mon. 20/4 + gym
Tue. 20/4
Ted . 20/4 + gym
Thu. 20/4
Fri. 20/4 + gym
0 cals on fasting day,
Don't count cals on feast day,
On 20/4 Calculate BMR and eat 20% less cals a day than that. Mine is around 2000 cals.
I’ve been fasting for just over 2 months. About 3 weeks ago I did get sick with covid and as a result I lost my appetite, and when I no longer had it and my appetite came back I just went and hammered food. I ended up gaining 5lbs but all in all I’ve lost about 15lbs while fasting for 16 hours. I intend on starting tomorrow a 20-4 fast where I eat from 3-7 pm. I’m not only trying to lose weight, and get the physical, and mental benefits but fasting also helps a lot to connect with Jesus and God. This also includes non-nutritional fasts (meaning fasting from electronics or exercise) as well as fast that involve food. I’ve been trying to clean up my eating, but I’m not in control of what comes into my house since my parents will buy what they want. So the temptation to eat poorly is there and it’s almost all I can eat. But if I cannot eat cleaner I will eat less. So as a way to do so I’m going for a 20 hour fast. And possibly even a 1 meal a day or 24 hour+ fast
I have been eating keto while eating from 4pm to 8pm. Crazy how much energy I been having. I also have no cravings during the day,
Sunday threw Thursday I’ll do a 23 hour fast and 1 -30 hour fast over the weekend. I went from 300 pounds to 162 within a year still going strong
How old are you ? thanks
Wow
Great video. Thanks a lot for all the valuable and ACTIONABLE information! 👏
I graduated from 16 to 20 hour fast quite quickly. 20 is definitely more effective. I feel slight hunger but it's a good feeling. Like being on the hunt. Sometimes, when it's time to eat, I even feel like fasting for longer
how's the past few months? Are you still fasting regularly? How do you feel?
@@djStens hi. I still fast regularly but don't beat myself up about it. By that I mean I drink coffee with milk on fasting days and do about 20 hours fasting on alternate days. My weight is fine, strength and fitness is good. I feel good. Thank you for asking.
I so get what you're saying ❤️
Great video! Very informative and, above all, so easy to follow. Thank you!
62, been doing 48 hour fasts and it always feels great.
Keep it coming, you always have the precise information Thomas. 👍
I remember moving from a 16 hr fast by measuring it with work. I used to break fast at 1 or 3pm but thought to push it to 5pm.
Stopped eating around 8 or 9 the day before and then worked out after work. At 5 I'd be a little tired sometimes but when I worked out all that went away making the 24 hr fast a lot easier.
Thomas,
Hello! I'm on and off a 16-off diet and have already seen the benefits The 20+ gives me a peak in mental energy that, added to my lack of physical exertion, leaves me a little too hyperactive and, sleep-deprived. This can happen to people that don't get enough physical activity during the day, so I would humbly suggest anyone implement a lifestyle that provides this side as the extra-mile effort to getting the whole spectrum of benefits.
Thank you for all the great knowledge you share and for delivering it in a professional, friendly way!
My mom and daughter and i are doing a 40hr fast.. alternate day fasting .. so this came in at a good time 😌
Hey,could u share the results and when u have started ? And are u doing it on keto or carb diet
@@abhigupta462 with keto.. and they just started. I've been doing it for 2 weeks ..down 11 pounds.
You will give yourselves brain damage. You brain protects itself with fats. Have you ever studied brain structure? Ever heard of the myelin sheeth?
Also, how old is your daughter? That’s three generations of eating disorders.
I'm doing the same since June 2020 and the results are amazing
@@PD-we8vf 😂🤣😂🤣 Have a good day 😊
Great video with a ton of great info. Thanks again Thomas!!
I started IF on June 2022 and have lost 18 lbs. I went down from a size 14 to 8-10. It's been life changing! At first, I didn't notice any weight change until one day, I tried on a pair of shorts that were too tight and they were actually loose on me! Family and friends started commenting and noticing my weight loss as well. So, if you're losing hope with IF, don't give up!! I'm still working towards my weight loss goal. I have a fasting app that helps me keep track of my fasts, water intake, and steps. I notice that I lose more weight when I do a 20:4 fast vs. 17:7. It's definitely important to have variations in your fasting schedule to constantly push your body out of its comfort zone! I'm now doing 20:4 with an occasional 24 hour fast, and hoping to lose more weight by summer. 😊❤
You’re doing great! Keep going
May I ask what the app you are using?
As a start, I adopted the 14 hour schedule, then within a week could easily shift into the 16 hour and after a fortnight I felt hungry only after 20 hours and am pretty comfortable with the 20hour fasting pattern.
I work in a night shift and the 20hour fasting has changed my life. The aftereffects of lack of sleep during the night have almost disappeared and am more active than ever. Also, since the fasting time coincides with my work hours, I end up being more productive and allow myself a Japanese Matcha or black coffee at times. Noticed that I have a lot of inch loss around my waist and when I checked I have already lost 10pounds!
I recommend 20hours for anyone doing a night time shift. For info, my eating hours are between 13:00-17:00
And yes, water, water, water to drink.
I have been alternate day fasting plus the occasional extended fast for about seven months now and overall, you don't lose muscle and if you make it a habit your body becomes more efficient at staying satiated and energized without the need of constant consumption. Its crazy how much people think they need to maintain their body weight and health. If you train your body to not eat every day you won't have to.
Awesome! I have been alternate day fasting for 3 weeks. I love it! It feels a lot easier for me to stick to keto too.
I went off keto for 7 months and decided to go back on 5 weeks ago. Instantly went to a 20 hour fast every day. I don't eat the cleanest (damn carb smart tortillas) but I've lost 18 lbs in 5 weeks and I did not have the big water loss which surprised me nor any bad affects in the bathroom. Losing 3.5 lbs a week steady as of now. And I feel like I'm getting the increased leave body mass associated with fasting, definitely not losing muscle mass.
Do you drink in the 20 hours of fasting?
@@mrsbaylocksvideoemporium9621 u can drink water coffe just make sure its without sugar
Great video! Been intermittent fasting for 4 years.
16 hr fasts everyday?
Truly life changing research and experiential phenomena Mr. DeLauer, loving life means living each day with purpose!
I do 23/1. Once a week a do a 48-36 hour fast. Went from 185 to 169 in 3 months.
Thanks for the content you provide. You're so awesome. I would like to know the Best IF length to combat hypothyroid?
16 hr is a good one for me.
Agreed, that’s my limit.
I just did a 20 hour. Didn't think I'd make it
I have finished fasting on 30th of June. I do fasting regularly, but now I had been eating for 12 days and 3 hours.
I haven't been at this long, just over one month. I'm generally OK with eating just once or twice between 3-9 pm. I'm thinking also of making one day each week food-free since this fasting stuff is so beneficial. Maybe it will be Mealless Mondays.
I've been doing ADF (alternate day fasting) for a couple of weeks. I'm trying to find the simplest and quickest way to burn fat. Great to hear more research the points to benefits of the longer fasts.
Nutrition. Is important
I am OBSESSED with your videos! I watch it like religiously and it keeps me motivated and remind me how important it is to be knowledge of what I consume in your body! With that said, I have 2questions!!!! I usually do 16hr fasting and trying out 48hrs(as I'm typing its my 18hr fast...) I started to get headache and I am not sure if its because of monthly woman thing ... first question is, do you recommend fasting during the month of "woman thing"? ... second question is, can I take a pill for my headache? Will it damage the liver "more" than full stomach? ... I'll appreciate it if I get answers about that 🙏