When you stop eating for 3 days (for example, after a short fast), most people experience a temporary weight loss. This is because of the increased energy available to your body. As soon as you stop eating (without a fast), the body goes back to burning calories as fat. In addition, your body needs that energy to recover from an episode of hunger or to keep going through the motions of digesting food. Therefore a 3-day fast will cause a temporary reduction in appetite. This will be very difficult to control though, as you will only be feeling hungry and will continue to keep eating despite being hungry.
How long should I eat before I fast?
It depends on your individual appetite, food preferences, and your goals and preferences. There’s no right or wrong answer for this question – it’s all up to you. The general rule is that before fasting you should consume at least 80% of your normal daily food intake (from fruits, vegetables, grains, meat, and fish). Food from non-starchy food sources are recommended, as well as fruits, vegetables, lean protein (i.e. eggs and milk), lean fish (from shellfish and fish in moderation), and beans or whole grains in small amounts. Some people will find that they need to gradually increase their intake of fat and protein until they’re consuming more calories. The length or breadth of your fast may also vary, as you can increase or decrease your caloric intake more, in a shorter or longer time frame.
Please don’t be discouraged if you do not meet your calorie requirements. Your body does not have an “adequate” caloric deficit of 100 calories/day and you should be able to lose weight in this way until your body can maintain a certain amount of fat around your body area (i.e. arms and legs).
How can I manage my weight after I fast?
If you are on a very low carbohydrate diet (i.e. under 60 grams of carbohydrate per day), you can try to reduce your fat intake. While doing so, you may need to restrict certain foods. Most people can tolerate about 30 grams of fat per day (for example, two slices of toast). As the fat is stored, you should limit eating too much (e.g. 2 or 3 slices of toast instead of a slice) and use your food as it allows, because it is less harmful than eating too many calories. You may need to be careful to follow a proper diet plan (
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