AVOID This Popular Fasting Schedule (3 Reasons!) | Do THIS Instead (2 Options)

I'll explain why one of the most popular intermittent fasting schedules is actually not a good fit for the majority of people (even though a lot of them do it anyway). I'll also share 2 alternative fasting regimens that are probably a better fit for most people.
📺 Video on why weight loss is not a good goal: • 3 Reasons your Weight ...
📝 Get my Intermittent Fasting Checklist: fastingwell.co...
**Fasting & Nutrition Playlists**
👉Beginner Fasting Tips: • Beginner Fasting Tips
👉Fasting Health Benefits: • Fasting Health Benefit...
👉Fasting for Women: • Fasting for Women
👉Nutrition Tips: • Nutrition Tips
👉Does it Break My Fast? • Does it break my fast?
Additional Fasting Resources
💪 Join the 10-day No Snacking Challenge: fastingwell.co...
📜 Explore beginner-friendly posts on my blog: fastingwell.co...
🎧 Or get step-by-step beginner guidance on The FastingWell Podcast!
Apple: podcasts.apple...
Spotify: open.spotify.c...
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Some Recommended Books
📙 The Obesity Code (by Dr. Jason Fung): amzn.to/3gIHzAY
📘 Life in the Fasting Lane (Dr. Fung, Megan Ramos, & Eve Mayer): amzn.to/3SDmVPZ
📕 Why We Get Sick (Ben Bikman PhD): amzn.to/3D4BOF6
📗 Delay, Don't Deny (Gin Stephens): amzn.to/3ZgQWJ8
🎧 Listen for free w/ a 30-day trial on Audible: amzn.to/3gKo9vI
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⏰ Timestamps ⏰
0:00 Overview
1:15 What schedule to avoid (most people)
2:25 Weight Loss
5:11 Protein / Muscle
7:34 Convenience
8:21 2 Better Approaches (for most people)
10:28 Option #2
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Medical disclaimer
None of the info I share online is individual medical advice. I don't know your individual circumstances, and I'm not your medical provider. Always consult your own medical providers.
Affiliate disclaimer
Sometimes I share affiliate links, which means if you buy something through that link I could earn a small commission at no additional cost to you. I only recommend products I believe in. More details here: fastingwell.co...
#FastingWell

[@DuffMan.]

I lost 200 lbs (from 372 lbs) since Jan this year doing OMAD, with clean keto and I am still going, Im 44... I hike 60 miles a week. Fasting works.

[@FastingWell]

That is awesome!

[@barbaram.6220]

Question: so if it's not desirable to eat less than 100 to 150 grams of protein every day (700 to 1050gr per week) then why is it okay to eat no protein at all 3 days a week? 4 eating days x 150gr protein =600gr. Makes no sense to me 🤔

[@FastingWell]

It's a good question. I don't think I've heard anyone ask it that way before. In general, I suspect the daily amount is more important than the weekly amount. In other words, on feasting days when one eats >100g protein, that sends a certain signal to the body that food is available, it's okay to build muscle, etc. Kind of like how certain hormones spike (think female repro for example), and the pattern matters much more than the total amount. That anabolic signal from high protein can last more than a day, as can the signal from resistance exercise. So having those days during the week allows one to better "stay afloat", so to speak, in terms of strength and lean body mass, even if doing something like ADF (as in your example). And it's probably a better approach than having a lower signal every day (like eating 60g protein daily w/ OMAD, for example), in terms of getting benefits from both fasting and from high protein / exercise. It's a complex topic though. There are a bunch of different hormones and things at play. Our bodies are not simple! So it can certainly be confusing, even for someone who has studied physiology. Thanks for your input! **Standard Medical Disclaimer: None of what I share online should be considered individual medical advice. I don't know all your circumstances, and I'm not your medical provider. Always consult your own medical providers.**

[@grisdon1]

Eating OMAD does not mean less calories. You can get the same input in 1 setting.

[@FastingWell]

True. It's possible. But it can be difficult. As a result, many/most people probably don't eat as many calories on OMAD.

[@user-gt1pn2mj4e]

Read FAST, FEAST, REPEAT by Gin Stephens.

[@FastingWell]

Maybe I will. Haha. Gin was on my podcast, so I have a pretty good idea of what her perspective is. But I don't necessarily think her personal approach is ideal for most people (for the reasons explained in the video). Of course, there are exceptions.

[@FontChels]

Hey! I have about 45 lbs to lose. I am 8 months postpartum. Not breastfeeding. Wanted to pick your brain.. Which option would you suggest for someone like myself who has that much weight to lose? ADF or doing a couple 24 hour fasts a week?

[@FastingWell]

I would probably start with the easier option (24-hours), to get some reps in, see how it feels. Test that out, and adjust it as needed. :) But since you asked this a month ago, you probably already picked something, lol. Medical Disclaimer: None of what I share online should be considered individual medical advice. I don't know all your circumstances, and I'm not your medical provider. Always consult your own medical providers.

[@YM-wj2dr]

I want to fast and sleep full time for a month and wake up 30 lbs lighter!

[@FastingWell]

😂😂

[@FastingWell]

If only we hibernated like bears...

[@kaynenbrown5102]

Great advice!

[@FastingWell]

Gracias! 👍👍

[@d3nnis405]

Thank you Ben, that was quite helpful! So far, I have used OMAD to spice up my 16/8 trudgery. But on a continous basis? Like you said, it would be hard work to fit 150g of Protein in a single meal, let alone all micronutrients along with it ;-)

[@FastingWell]

That makes sense! You're very welcome! 🙂

[@piotrkalinski7522]

Just 500g of steak with eggs and vegetables no problem

[@pam8605]

I find it hard to get 150g of protein on a regular day, let alone fasting. I belong to IF groups on facebook where people often rave about OMAD. I just don't think that is healthy and sustainable for me which then defeats the "IM lifestyle" yet I like to fast so I want to find the best fit (which I think anyone would).

[@FastingWell]

It is possible, haha. But I don't think most people do it. 🙂

[@FastingWell]

It may take some time to find the overall best fit! That's good that you're working through the process 🙂

[@pam8605]

Thank You for clearing that up! I was one who ended up plateauing and having to add eating time which then caused me to be unsure of how much to fast.....So for the people in Sencerio #2 who would fast 24 hours once or twice a week, when is the best day to fast? Could it be on a day of working out and keeping busy or a day of lower energy and resting? It matters to me because I FEEL the drain on workout days but on resting day my mind is less busy and thinks about eating more often. I would have to be mentally prepared and dedicated for a 24 hour fast.

[@FastingWell]

Hey Pam, in general it's probably okay to do the 24-hour fasting on whichever day is most comfortable and convenient for you. I like to start it after an early dinner, and then do a workout the next day shortly before breaking my fast. That way, I get the benefits of working out fasted, and then eat a high protein meal afterwards. But that's just one approach, you can play around with things and find what works the best for you. (Of course, this is not medical advice, consider all your own circumstances and consult your medical providers as needed.)

[@FastingWell]

PS: I understand what you mean about being harder to fast when I'm just relaxing or resting. So I sometimes plan fasting when I know I'll be busy, to make things easier.

[@yosefsugi1808]

❤❤❤

[@Godwill3]

Your laugh is so cute

[@FastingWell]

Lol, thanks 😅

[@grisdon1]

I find it creepy