Recently I posted on Facebook (in a Facebook group which is focused on fasting) about how my fasting routine these days is generally that I fast 6 days per week, eat one meal, then start fasting for another 6 days. I don’t always do this exactly, but that is my most common routine.
I received a private message from another group member and she had a few questions. I have edited her comment to eliminate any personal information, yet leave her questions so I can share them with those who read my website. Here are the things she asked:
Hello, I saw your comment about fasting for a week and then eating one meal before returning to the fast. I’ve been doing five days fasting and two days eating (weekdays and weekends) for a couple months and I’ve finally plateaued. I was worried that my fasting protocol might have damaged my metabolism. So you don’t feel that you’ve had any negative health effects from eating only one meal a week? Also what were your plateaus like? For the last few weeks I’ve lost about four pounds during the weekdays, and then gained it all back on the weekends (which makes me think it was all water weight). Was that your experience? You said that you broke your plateaus with ten-day fasts. Did this work each time? I am eager for any advice you can give.
Here is my reply to my fellow faster:
Hi, I mix it up. I often do 6 days of fast then one meal. Sometimes I do 6 days of fast and eat for a full day. But, one meal is most common for me between fasts. I believe that mixing it up is good for my body, though, it keeps my body guessing and not adjusting the metabolism to the new routine.
I have plateaued several times on my journey too. When I have hit a plateau, I eventually have done a 10 day fast, and that broke me through each time.
No, I have never felt any negative health effects from fasting, no matter how long. In fact, I almost died last year. I had a heart attack in June 2016 and then a quadruple heart bypass operation in November. Fasting has turned my health around in an unbelievable way. I was diagnosed with diabetes more than 25 years ago (Type 2 of course) and it is gone now.
As for regaining the weight, I have experienced that while fasting as well. However, the “one meal between fasts” routine has really turned that around. I usually eat my one meal on Friday evening. Leading up to the one meal, I will often lose as much as 7 pounds or so. The day after eating a meal, I will often be up about 2 pounds. So, that is a net loss of 5 pounds. After my first day of re-fasting, I will usually be down about 3 pounds, so that re-gain gets wiped out quickly, and I am back on the road to weight loss.
I hope this answers your questions! If you want to hear more about my fasting, I was a guest this week on Jimmy Moore’s Fasting Talk Podcast, which you can find here:
38: Bob Martin Goes From 430 Pounds To Fit With Keto, Fasting, And Walking
Wrap Up
For anybody who is doing fasting, if you have questions, I would be happy to answer the best I can. I am not a doctor, but I have a fair amount of experience with this, and I can relay my personal experiences to you! I am always happy to share experiences with my fellow fasters!
Great post, heard you on Fasting talk today,, Loved your story,, congrats on your success and your continued success !
Thank you for listening to the podcast! I enjoyed doing it, and I am glad you enjoyed my story. Thank you!
Hi Bob,
I listened to your podcast with Jimmy on fasting talk today. Your story is very inspiring and I’m so happy with your new found way of eating and health. It is so nice to be in control again I’m sure.
I am curious about fasting. I have been eating keto for about a year and have lost weight with it. It has changed my relationship to food (I don’t crave and obsess nearly as much).
I’ve decided to try fasting to fix my insulin resistance and any leptin resistance I might have and to gain additional benefits from autophagy.
I really don’t want to mess up my metabolism. When you eat one meal a day, how many calories do you eat in that meal? Wouldn’t this be the same as a calorie restriction diet?
Thanks for your work in helping others achieve good health and best wishes to you on your continued journey:)
Thank you so much! I appreciate your comment.
If you have been eating keto, at least strictly, your fasting should not be too difficult.
According to Dr. Fung, doing fasting won’t mess up your metabolism. Eating one meal a day (OMAD) will mess it up! But, that is eating one meal per day all the time. I don’t do that. I (usually) eat one meal once a week. Sometimes I eat more, but usually OMAD once a week. That is not the same as doing it all the time. I don’t expect that to impact my metabolism at all.
I don’t have any calorie target at all. I eat whatever I want. I don’t count calories. As an estimate, I would say that sometimes I eat as little as 700 to 800 calories during that once a week eating window. Other times I eat probably about 3,000 calories during that time. Whichever I do, it does not seem to impact the weight loss, it is roughly the same either way.
Thanks for listening to the podcast and good luck with your routine!
What do you drink during fasting?
Generally, I drink only water or bone broth. If I need something else in order to extend my fast, I do it, but that is usually not necessary.