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I was at 24% body fat and after trying 24 hours water fast 3 times a week for 2 weeks, I have come down to 19% losing 4 kgs in the process. After this I didnt f

I was at 24% body fat and after trying 24 hours water fast 3 times a week for 2 weeks, I have come down to 19% losing 4 kgs in the process. After this I didnt fast for 2 weeks as I wanted to confirm it was not water weight and I am still at 19%. Also, post prandial insulin came down to 18 μU/mL from 28 μU/mL (2 hour mark Kraft test). I have tried cardio and calorie reduction before to reduce fat and have got decent results but fasting is so quick so it is now going to be my preferred way for cutting.

sudhirj 4y ago
Is a 24 hour fast the same as one specific meal a day? Like you have breakfasts on the days you're fasting?
- kuhewa 4y ago
  Generally would be taken to mean you had a meal at night then go to sleep. then the following day eat nothing and go to sleep. Eat normally when you wake. Eating one meal a day even breakfast would be considered a 23-1 intermittent fasting schedule or something, but realistically you are in a fed postprandial state for several hours after the meal so there's some daylight between one meal a day and actual 24 hour fasts.
sph 4y ago
Sorry if I'm missing the point, but of course if you don't eat you lose weight pretty fast. I'm not a fan of CICO but when calories in = 0 and the average TDEE is around 2500 kcal, it's a pretty simple equation. The rule of thumb is 1 kg of body fat is equivalent to 7000 kcal of energy deficit.
- tokamak-teapot 4y ago
  For those who aren’t well practised in shifting their body composition ‘at will’ - i.e. nearly everyone - CICO strategy is key when they are looking to reduce body fat. There are a few who claim, without any substantiation I can see, that CICO is not the main factor in losing fat, and I’m sure there will be some oddness around the edges which makes this at least not 100% black and white, but yes CICO itself is generally accepted as what all fat loss is driven from. So back to CICO strategy, because it’s that which nearly everyone struggles with, not CICO in and of itself. Choosing a strategy that is comfortable enough for a person to sustain is key to long term maintenance of desired body fat level. Some are happy to just eat at a maintenance level through three meals a day, but for many this just makes them miserable and they creep up the calories over time. Fasting is, for many, a much easier strategy to sustain. Often there is only a small period of hunger in a short fast, but this can even disappear with practice. Fasting can feel great during the fast, and make you feel good when you’re not fasting. CICO is under your control and you’re it even finding it hard. This is why fasting is a great choice for many.
  - Terry_Roll 4y ago
    > Often there is only a small period of hunger in a short fast, but this can even disappear with practice. I did a fast which lasted a few weeks (18days) and I could have carried on doing it for longer but I had to break it, I lost 1kg a day. Never felt so good whilst doing it, no hunger. I think copper supplementation before fasting might help with going into a fast at will. Any nausea from copper is probably Interleukin-2 and its possible, never done chemo, but there might be copper in chemo which will explain the nausea along with the effects of Interleukin-2 which is nausea and fatigue. Copper RDA recently been lowered, controversial, from a cancer prevention perspective. > Hence doing a workout during fasting gives the best bang for the buck. Its why the military get recruits up and running before breakfast. The military know how to get people fit fast. Nicotinic acid on an empty stomach will also cause a spike in a growth hormone. https://nutritionreview.org/2013/08/niacin-cholesterol-wars-champion-raise-growth-hormone/ https://nutritionreview.org/2013/08/niacin-cholesterol-wars-... The more fat in the diet the more the prostaglandin (the sunburn effect flush) & growth hormone response is blunted. Niacinamide does not give you this effect, only nicotinic acid, both are classed as vitamin B3. Nicotinic Acid in high doses can also cause abortions reportedly which might be topical for some but something to be aware of. Also check out Herbet Shelton who was part of something called the Hygienists, he wrote a few books, but his attitude was if the fast kills you then there is nothing medicine could have done for you anyway, controversial but might be true. https://archive.org/stream/fastingcansaveyourlifebyherbertm.shelton/Fasting_can_save_your_life%20by%20Herbert%20M.%20Shelton_djvu.txt https://archive.org/stream/fastingcansaveyourlifebyherbertm.... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684131/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684131/ If you get into trouble whilst at Forth Worth or Fort Bragg, they slam you in a tin shack with nothing but water and a multi vitamin to suffer the blazing heat and sweat it out. What do they know? Supposedly, 15mins in a 80 degreeC sauna sweats more toxins than the kidneys can process in a 24hr period, so perhaps the US mil consider toxins to be the cause of bad behaviour?!?
    - chimprich 4y ago
      > I did a fast which lasted a few weeks (18days) [...] I lost 1kg a day That seems unlikely. 1kg is 7,700 calories. You'd have to burn about 5,700 calories in exercise, which would be something like a 200km bike ride completed without eating anything. Maybe a serious athlete who had specifically trained for that could do it for one day, but I don't think anyone could do that for 18 days. For a start, I don't think they'd be fit enough to do it if they had 18kg of excess weight they could lose.
- credit_guy 4y ago
  Losing weight is not about CICO. Of course you need more calories out than in. Saying that is like saying “To climb a mointain, make sure every day you ascend more meters than you descend”. How useful is that piece of wisdom? The rule of thumb is that for each 1 kilometer of additional elevation, you need to ascend 1000 more meters than you descend.
  - ChrisRR 4y ago
    What? Your first two sentences contradict each-other and then your analogy makes no sense
  - mehphp 4y ago
    huh? I think you contradicted yourself. Losing weight absolutely is about CICO. You can't consistently eat more calories than you burn and lose weight.
    - credit_guy 4y ago
      I’m saying CICO is a truism. Telling someone losing weight is about CICO is as valuable as telling someone that mountain climbing is about taking more steps up than down. Imagine someone sharing their experience with some new climbing gear, and someone else chiming in “All this gear talk is irrelevant, just make sure you take more steps up than down”. What value does such a comment bring? The OP was sharing with us his experience with fasting. The response was pretty much “your fasting was not relevant. Just the fact that you burned more calories than you consumed.”
- simonebrunozzi 4y ago
  CICO = Calories In Calories Out F*ck acronyms, BTW
  - sph 4y ago
    I'm sorry. I am founding member of the Fuck Acronyms club, and I thought this one was commonplace enough not to need an explanation. I stand corrected.
    - klondike_klive 4y ago
      FAC represent!
BatteryMountain 4y ago
Slight tangent: Remember to breathe properly and/or deeper, or incorporate breathing exercises/meditation as part of (water) fasting. The majority of the metabolized fats gets exhaled via your mouth (and tiny amount in sweats/urine) - you do not poop it out. Breathing is very important and often ignored in weight loss. Obviously if you exercise you automatically breathe more, but you might still be taking in swallow breaths. Become aware of your inhale/exhale cycles and focus on releasing the extra store energy on each exhale.

sudhirj 4y ago

Is a 24 hour fast the same as one specific meal a day? Like you have breakfasts on the days you're fasting?

kuhewa 4y ago
Generally would be taken to mean you had a meal at night then go to sleep. then the following day eat nothing and go to sleep. Eat normally when you wake. Eating one meal a day even breakfast would be considered a 23-1 intermittent fasting schedule or something, but realistically you are in a fed postprandial state for several hours after the meal so there's some daylight between one meal a day and actual 24 hour fasts.

sph 4y ago

Sorry if I'm missing the point, but of course if you don't eat you lose weight pretty fast. I'm not a fan of CICO but when calories in = 0 and the average TDEE is around 2500 kcal, it's a pretty simple equation. The rule of thumb is 1 kg of body fat is equivalent to 7000 kcal of energy deficit.

tokamak-teapot 4y ago
For those who aren’t well practised in shifting their body composition ‘at will’ - i.e. nearly everyone - CICO strategy is key when they are looking to reduce body fat. There are a few who claim, without any substantiation I can see, that CICO is not the main factor in losing fat, and I’m sure there will be some oddness around the edges which makes this at least not 100% black and white, but yes CICO itself is generally accepted as what all fat loss is driven from. So back to CICO strategy, because it’s that which nearly everyone struggles with, not CICO in and of itself. Choosing a strategy that is comfortable enough for a person to sustain is key to long term maintenance of desired body fat level. Some are happy to just eat at a maintenance level through three meals a day, but for many this just makes them miserable and they creep up the calories over time. Fasting is, for many, a much easier strategy to sustain. Often there is only a small period of hunger in a short fast, but this can even disappear with practice. Fasting can feel great during the fast, and make you feel good when you’re not fasting. CICO is under your control and you’re it even finding it hard. This is why fasting is a great choice for many.
- Terry_Roll 4y ago
  > Often there is only a small period of hunger in a short fast, but this can even disappear with practice. I did a fast which lasted a few weeks (18days) and I could have carried on doing it for longer but I had to break it, I lost 1kg a day. Never felt so good whilst doing it, no hunger. I think copper supplementation before fasting might help with going into a fast at will. Any nausea from copper is probably Interleukin-2 and its possible, never done chemo, but there might be copper in chemo which will explain the nausea along with the effects of Interleukin-2 which is nausea and fatigue. Copper RDA recently been lowered, controversial, from a cancer prevention perspective. > Hence doing a workout during fasting gives the best bang for the buck. Its why the military get recruits up and running before breakfast. The military know how to get people fit fast. Nicotinic acid on an empty stomach will also cause a spike in a growth hormone. https://nutritionreview.org/2013/08/niacin-cholesterol-wars-champion-raise-growth-hormone/ https://nutritionreview.org/2013/08/niacin-cholesterol-wars-... The more fat in the diet the more the prostaglandin (the sunburn effect flush) & growth hormone response is blunted. Niacinamide does not give you this effect, only nicotinic acid, both are classed as vitamin B3. Nicotinic Acid in high doses can also cause abortions reportedly which might be topical for some but something to be aware of. Also check out Herbet Shelton who was part of something called the Hygienists, he wrote a few books, but his attitude was if the fast kills you then there is nothing medicine could have done for you anyway, controversial but might be true. https://archive.org/stream/fastingcansaveyourlifebyherbertm.shelton/Fasting_can_save_your_life%20by%20Herbert%20M.%20Shelton_djvu.txt https://archive.org/stream/fastingcansaveyourlifebyherbertm.... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684131/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684131/ If you get into trouble whilst at Forth Worth or Fort Bragg, they slam you in a tin shack with nothing but water and a multi vitamin to suffer the blazing heat and sweat it out. What do they know? Supposedly, 15mins in a 80 degreeC sauna sweats more toxins than the kidneys can process in a 24hr period, so perhaps the US mil consider toxins to be the cause of bad behaviour?!?
  - chimprich 4y ago
    > I did a fast which lasted a few weeks (18days) [...] I lost 1kg a day That seems unlikely. 1kg is 7,700 calories. You'd have to burn about 5,700 calories in exercise, which would be something like a 200km bike ride completed without eating anything. Maybe a serious athlete who had specifically trained for that could do it for one day, but I don't think anyone could do that for 18 days. For a start, I don't think they'd be fit enough to do it if they had 18kg of excess weight they could lose.
credit_guy 4y ago
Losing weight is not about CICO. Of course you need more calories out than in. Saying that is like saying “To climb a mointain, make sure every day you ascend more meters than you descend”. How useful is that piece of wisdom? The rule of thumb is that for each 1 kilometer of additional elevation, you need to ascend 1000 more meters than you descend.
- ChrisRR 4y ago
  What? Your first two sentences contradict each-other and then your analogy makes no sense
- mehphp 4y ago
  huh? I think you contradicted yourself. Losing weight absolutely is about CICO. You can't consistently eat more calories than you burn and lose weight.
  - credit_guy 4y ago
    I’m saying CICO is a truism. Telling someone losing weight is about CICO is as valuable as telling someone that mountain climbing is about taking more steps up than down. Imagine someone sharing their experience with some new climbing gear, and someone else chiming in “All this gear talk is irrelevant, just make sure you take more steps up than down”. What value does such a comment bring? The OP was sharing with us his experience with fasting. The response was pretty much “your fasting was not relevant. Just the fact that you burned more calories than you consumed.”
simonebrunozzi 4y ago
CICO = Calories In Calories Out F*ck acronyms, BTW
- sph 4y ago
  I'm sorry. I am founding member of the Fuck Acronyms club, and I thought this one was commonplace enough not to need an explanation. I stand corrected.
  - klondike_klive 4y ago
    FAC represent!

BatteryMountain 4y ago

Slight tangent: Remember to breathe properly and/or deeper, or incorporate breathing exercises/meditation as part of (water) fasting. The majority of the metabolized fats gets exhaled via your mouth (and tiny amount in sweats/urine) - you do not poop it out. Breathing is very important and often ignored in weight loss. Obviously if you exercise you automatically breathe more, but you might still be taking in swallow breaths. Become aware of your inhale/exhale cycles and focus on releasing the extra store energy on each exhale.