When you're doing a fast day, do you count the cals you eat only, or do you count any exercise calories. for example: you eat 500 cals, but you burn 450 calories exercising. You total would be 50 cals! I'm not sure if I should then eat 450!? Not sure what to do?
Some people do it that way, others do it for a whole day, so you eat a normal dinner at 6pm, then don't eat again until breakfast the day after the fast, e.g.
Monday - normal dinner Tuesday - 500 cal Wednesday - normal breakfast
The science seems to indicate that a 16 hour fast is the main "window" for significant health benefits, and that a 36ish hour fast is more beneficial than a 24hr fast. Obviously you are also creating a bigger calorie deficit in 36 hours than 24.
COme alone to the main thread and read the links in the first post for more info.
So I get that I can eat normally for 5 days. But can you please help with these questions? Fasting is for 24 hours? Within that 24 hours I can eat up to 500 calories? So does than mean I can eat dinner as normal at 6pm, then fast for 24hrs and eat a normal dinner, after 6pm, the very next night?