▪72 Hour Extended Fast to Start
▪Recommended – eat 12pm on Friday and then fast until 12pm on Monday
▪You eat on the beginning and end days of the fast and have the weekend to rest and detox, check out my fasting retreat option here to escape your daily challenges by clicking here!
▪Pick a daily keto eating schedule and follow a daily 16/8 intermittent fasting schedule
▪Follow daily keto plan until you are ready for next 3 day extended fast (typically no longer than 4 weeks) – Carbs stay between 20g and 50g per day on all plans.
▪3 Meals / Day – 1800 calorie target with 140 grams of fat / 12 oz protein / 3.5 cups of veggies
▪2 Meals / Day – 1500 calorie target with 113 grams of fat / 9-10 oz protein / 4 cups of veggies
▪1 Meal / Day – 1200 calorie target with 84 grams of fat / 6-8 oz protein / 7 cups of veggies
▪Attempt 120 hour Extended Fast in 2nd Month
▪72 hour fast is acceptable if not comfortable
▪Follow daily keto plan until ready for next extended fast – daily meal should not exceed 2 meals and you should be strictly following a 16:8 window at a minimum meaning 16 hour fast followed by an 8 hour feeding window
▪Follow the pattern above until weight loss goal is met then adjust as necessary to fit your needs. Add extended fasting as often as you want!
Cheating will set you back 3 days each meal because it will take that long to get back into ketosis. Also note you will lose a lot of water weight in the first week and when you consume carbs again, that water weight comes back quickly, but it is not fat weight.