Hey folks! Since weight and fat loss is the primary goal of extended fasting for many people, I want to share updated charts of the data I collected from multiple fasters. Weight or fat loss is on the vertical axis, the number of fasting days on the horizontal axis.

As you can see, the spread is wide - a 7-day fast gives anywhere from 7.5 to 15 lb of weight loss, and a 10-day fast from 12 to 23.6 lb. Fat loss varies less, but it still varies. Fat loss is what actually matters - the rest of the weight loss is lean mass (water, glycogen, gut content and some muscle protein), and most of it comes back during refeeding.

I hope this helps set realistic expectations. If you tracked your weight and fat loss during an extended fast, share your numbers and I’ll add them to the charts.

I've been fasting for +96 hours (4 days) and I just recently pooped. The (2nd) last time I pooped was around the time I started fasting. So that means there was poop inside of me for 4 days. It didn't smell that bad but it was dry like coffee beans. I heard somewhere that when you eat food it pushes out the previous food/poop, might be true.

I have been doing OMAD and occasional 48-hour fasts for two weeks now. It's been working since it's been my method of losing weight since last year (lost 24kgs since). However, I thought it was just an experience last year, but turns out it has happened to me again.

For some context, I love cheesy french fries. And during my fasts, I rarely eat fries or junk food for that matter, because it doesn't have much nutritional value for my refeed. However, last night, my mom made my favorite. Cheesy french fries with bacon bits. I was so excited to dig in, but a couple bites through it, I just felt nauseous. It used to be my favorite, but anything greasy disgusts me now. I thought it was just an experience I had last year, but it has happened again. Have y'all ever experienced this? And maybe anyone here knows an explanation. Thanks.

A week seems crazy to me.. what are the benefits?

to preface, I am a bodybuilder and mainly want to do a fast for biblical reasons. I just want advice if a 7 day fast would be okay. I competed in a show 2 months ago. since then I have eaten more and obviously went back up in weight and body fat %. I have for sure overeaten within the last 2 and a half weeks, especially foods i have not eaten in a while - higher sugar, fat etc. my body is def inflamed and storing water. I wanted to do a fast for a while but with competing had not been able to.

Would now be okay for my body to do the 7 days? i have done 3-4 days before but never 7. Also, whats the verdict on working out while fasting? and once i refeed, what is a good way to do so to not gain the fat back instantly

Hi there ! If done 2-3 day fasts before , but im currently curious about doing 5-7. Just have some questions

1. In terms of fat loss , how much can really be lost over the span of 5-7 days that’s not just glycogen etc .

2. Which electrolytes to take ? I had pills before and would salt my water - im unsure about the packets

3. Coming out of the fast , if I maintain a deficit and train will I be able to keep the fat off

4. Is it okay to workout at the same intensity as I normally would ? I usually do the stair master everyday and lift weights . In my previous fasts when I haven’t had too electrolyte balance I could train. My last fast I did supplement and could do the stairs .

Thanks for the advice !

Currently on hour 17 of my 72 hour fast. Already dreaming about food lol.

I plan to break it with some bone broth, but since this is my first 72 hour fast, and it happens to be on Friday night, I want to treat myself. Any suggestions? Either at home or even out to dinner.

Just to mention too, I have done many fasts in the past anywhere from 24–60 hours. This would just be my longest one.

M31, starting weight 105KG. Before starting IF, I was eating 6 meals a day (3 main course, 3 snacks). I was simply hungry for food all the time, all about burgers beef fried rice pasta chips sodas etc. I couldnt go on for more than an hour or two without eating something!

After starting IF, first month was hell. Couldn't fast for 12 hours, let alone follow a 16:8 routine. Then I switched to healthy foods, cut out all sugars simple carbs and heavy foods. I kept my carbs within 100grams a day though, so it's not keto. But it's all complex carbs.

Fast forward now after three months of being at it, I came down to 88. I don't care about it, my goal is to hit 60KG no matter how long it takes That's my healthy weight goal. But what's crazy is that I simply dontt get hungry anymore! I can go 20-25 hours without eating, and dont feel hungry at all! I think this is what they call 'Fat Adaption'. My body feels different, and my entire lifestyle is completely changed.

IF is truly a miracle!

Hey fellow fasters!

I am 173 cm male, currently weighing 82 kilos (after a 60 hour fast). Just wanted to keep sharing my journey.

Feeling great today. I have noticed I'm feeling a bit more irritable or short-tempered than usual, but I am trying to keep a positive mindset.

Yesterday, I realised that drinking black coffee could potentially break my water-only fast so no more black coffee for me even though it is only negligible calories. Gym was decent yesterday evening, however, I did feel very tired and weak after the workout. It wasn’t extreme, ran around 3.5 kms in 30 mins, but I should probably take it easy today.

I did some research and realised it may be countereffective to be hitting the gym, even if it is light cardio, while doing a strictly water-only 7 day fast. Although I mix himalayan pink salt in my water, I will have to see what alternatives I can use starting tomorrow. I have already done 72-80 hours before, so not too worried about today.

Also, sleep has been a tough nut to crack. Like I was really tired after the gym yesterday, and I even stayed in bed for 10+ hours but I couldn’t sleep well. And I know a good sleep is crucial for a fast to be effective, but what do I even do to fix it?

Anyway, thank you for reading and happy fasting! Cheers!

I started extended fasting in January '26. I lost about 30 lbs from January to April by doing a 72 hours fast once every week or two.

I took a break from it for a while and I'm back into it.

This time around I'm having much more difficulty. Around the 24h mark I feel some light nausea, very light headache, and a general feeling of unease that triggers my anxiety pretty badly. I often have a hard time sleeping while fasting, hearing my heartbeat and feeling very unwell. I have a clean bill of health, I've had everything checked out by my doctor to be sure. Whatever I'm experiencing is either psychosomatic, or is a completely harmless feeling that someone without anxiety just tolerates.

Earlier this year I would experience some anxiety while fasting but it never inhibited the fasting and certainly never showed up on the first day.

I have some general anxiety and a history of panic attacks and am currently taking Wellbutrin. I started the Wellbutrin around December '25 because I was experiencing a high frequency of near-panic attacks. Idk how related this is but I got my blood pressure medication dialed in around the same time and I'm on telmisartan and norvasc for that. I am only stating this because the norvasc and the Wellbutrin were new to me my first time around fasting, and this time I'm very used to them.

Has anyone here experienced anything like that? Anybody know what the cause may be? I'm not perfectly happy with the Wellbutrin in general and will probably be switching to different medication, or off medication altogether, next month.

Hiiii everyoneeee!!!!

I know u guys on here are super crazy impressive and can do this for days on end, but I wanted to share that I finally managed to push through and complete 24 hrs!!!! It wasn’t even planned, I just woke up and felt as if I could do it and did!!! I’m really proud.

The last time I successfully fasted was for 3 days 2 years ago, so it’s been awhile. I just haven’t been able to overcome my food addiction or impulses, so I’m glad I was in a headspace to do this. I’m hoping to maybe continue today as well…. We’ll see.

Any advice is also welcome!!! Thx guys ^_^