36:12 fasting

[Mamiamamia]

Is anyone else doing 36:12 fasting?

I have been doing IF since Feb (a combination of OMAD, 16:8, 20:4 and 18:6) and am 12kg down but have hit a plateau.

I am currently on my 3rd consecutive 36:12 cycle and have lost 1kg in the last 6 days, so it has kicked me off my plateau. Finding it easier on each fasting cycle and am really enjoying being able to have a full eating in between. Would love to connect with anyone else doing the same so we can support and encourage each other 😊

Do you mean you fast for 36 hours and then have a 12 hour eating window?

I've never heard of this pattern before.

That is correct, for example I will eat between 8am-8pm on Monday and then will fast until 8am Wednesday, rinse and repeat. Today is my ‘feast’ day and I am going to try eating Keto today to remain in Ketosis to see how it effect weight loss over the next 84hrs.

Hi

This is known as alternate Day fasting (ADF for short) and is something which I do. I am also following the ketogenic lifestyle and I have found that this is working great for me. I feel and look so much better and enjoy my fasting days just as much as my feast days.

I do find that on my fast days, as I follow the ketogenic lifestyle, I can go to about 40 hours as I don't feel hungry for breakfast

I just came to start a thread about this and saw yours was top of the list!

About 2 yeas ago I lost 20kg with keto and IF. I was still a long way off a healthy weight but really happy and much fitter. In the last two years I have put 30kg back on - I went back to my old eating ways but worse and no exercise.

Last time I never fasted more than 24 hours and was still consuming sweeteners and diet drinks etc. I have since learned that even artificial sweeteners keep your insulin levels high so am doing ‘clean’ Keto this time as I feel it will be better for my blood sugar (I am at high risk of type 2 diabetes so this is really important to me).

I started IF and keto again 12 days ago and have lost 3.5kg so far. I feel lighter already and my massive waist has shrunk already. It is a lot to have lost in a short space of time but I am massively obese so not unusual.

I did my first 36 hour on Friday. It was hard and I was so hungry but surprised that yesterday morning I did not feel hungry and my concentration was better. I think I did 38/39 hours in fact. I am attempting another 36 hour today but am only 16 hours in so will need to see how I get on.

Really happy to have a buddy! Thanks for starting the thread.

I have lost all my cravings and today really have no appetite. I had a bowl of natural Greek yogurt and some berries for breakfast, and had planned to have some eggs and salmon for lunch, but it is now 2.30pm and I still feel full and have absolutely no appetite. I am finding this fascinating and will definitely keep up this pattern of eating for these benefits alone. I have dropped almost 2kg in a week and am now only 1.5kg off my goal weight (which will be a total of 15.5kg dropped since February). I am finding this style of fasting much easier than the OMAD I had previously been doing.

What is your exercise regime?

About 2 yeas ago I lost 20kg with keto and IF. I was still a long way off a healthy weight but really happy and much fitter. In the last two years I have put 30kg back on - I went back to my old eating ways but worse and no exercise

This is why IF is a complete crock of shit. It teaches you nothing about long term sustainable nutrition. People lose a lot of weight really quickly but eventually put it back on and more because the lifestyle is not sustainable long term.

East 3 to 5 meals a day of lean meats, fish, veg, fruit and small volumes of potatoes, rice or pasta. Try to avoid processed food as much as possible.

A little bit of my dies when I head people in the office taking about wanting to start fasting.

It is really amazing how the weight comes off isn’t it! I have particularly noticed it shifting from my belly since doing ADF and can see and feel the difference!

I am really hoping that I can maintain this as a lifestyle rather than a ‘diet’. I had terrible problems with my knees and pelvic floor which was my motivation for loosing weight, and all this issues have disappeared along with my weight loss, which will now be my motivation to maintain the weight loss.

I will start my next 36hr fast at 8pm tonight.

I walk 5.5km a day (1hr walk) and do strength exercises (core work, resistance bands, weights) 3-5 times a week.

I also sporadically use an exercise bike, on which I will do 10-20km

Sorry but you’re talking a crock of shit - just because it didn’t work for one person doesn’t mean it doesn’t work for many others.

I know huge amounts of people, myself included that have been thriving for years doing IF, including extended fasts of 10+ days.

You should do some research on the Nobel prize winner Yoshinori Ohsumi for “discoveries of the mechanisms for autophagy.”

Autophagy is what happens when you fast.

You are aware we were sold the 3 meals a day plus snacks by the very same people that were selling us the food to encourage people to buy more food.

next time do some actual research before knocking someone else as you just look ignorant.

👏👏👏well said.

This is one of the best things I have felt, no cravings or appetite. I no longer think about food all day.

I have lost 14.1 kgs since starting on 30/04/2023 and intend to keep up this lifestyle.

Congratulations on your 15.5kg weight loss. You have done really well.

What sort of food do you eat on your "feast days"
Did you say you were following the ketogenic way if eating when doing ADF sorry I may have missed it?

Today is my fast day and I'm 20 hours in. I feel great when fasting but have realised to not tell my family when I am on my fasting day as they look at me like I'm crazy and should not be doing this so often. It works for me and I am happy doing it.

Today is my first day eating Keto on my feast day, my plan for the day was berries and yogurt for breakfast, eggs, spinach and salmon for lunch and steak and roasted low carb vege with haloumi for dinner.

Up to this point I have just been eating what a feel like on my feasting days/windows but avoiding bread/pasta/rice/potatoes.

Congratulations on your weight loss too! - The other week I picked up a 12kg box of DH’s soya milk cartons and it blew my mind realising that that was equal to the amount of weight I had lost at the time! It is such a good feeling to have shed it all!

At the moment, I am just walking to achieve around 15,000 steps+ a day. This seems to be working fine. I go on a early morning walk for almost 4 miles then again in the evening. I intend to add in strength training when my weight loss start to slow down but atm its falling off me fine. I am currently at my target weight so will just continue to see what happens.

I'm 18 hours into my first 36 hour fast and using last night's love island episode to distract me from not eating lunch. Watching Michael Mosley's Horizon IF/ADF documentary on iPlayer last night is helping with motivation. Had planned a yoga flow class for this evening but that might be too much of a stretch (haha)

Half way through a 36hr fast here too. I usually don’t feel hungry till late evening.

I tried Keto for the first time yesterday, but it is not for me, not enough fibre and I didn’t enjoy Greek yogurt without being able to drizzle honey on it. It also gave me terrible acid reflux for some reason.

I still need to make food for my three children and husband, but I am surprised that this doesn’t bother me at all.

Good shout @Hepherlous, I’ve just put this on to her me through my 2nd 36 hour. I tried yesterday but ended up doing OMAD instead. Am 18 hours in now. Half way!

I love that we are all on the same fasting cycle with aligning fasting days! I need to go grocery shopping tomorrow, so am glad that had not fallen on a fasting day.

Hi, can I join? Aiming for my 36 fast starting on Sunday evening.

@Manicpixidreamgirl @Hepherlous how age you doing?

I have just made my family a delicious smelling chilli con-carne for dinner and while I am not hungry, it was hard to resist not having a spoonful as I dished up the kids meals (but resist I did!)

I am pushing through by planning what I am going to eat tomorrow.

I have just made my family’s dinner and am ravenous. I’ll have a coffee and ride the wave. I really want to eat though.

next time do some actual research before knocking someone else as you just look ignorant

I prefer real life research. I have yet to meet one single person who can do IF for the long term.

They will fall off the wagon and they will put the weight back on. Sure as eggs are eggs.

@Mamiamamia are you on this thread too? https://www.mumsnet.com/talk/fasting_diet/4860120-5-week-fasting-countdown-to-september?utm_campaign=thread&utm_medium=share

You should do some research on the Nobel prize winner Yoshinori Ohsumi for “discoveries of the mechanisms for autophagy.” Autophagy is what happens when you fast. You are aware we were sold the 3 meals a day plus snacks by the very same people that were selling us the food to encourage people to buy more food

And what is the difference between that and somebody writing a book to sell you?

The simple fact of the matter is that when it comes to weight loss people will go to any length to complicate something that it essentually very simple.

There is no money to be made in writing a book about eating an appropriate amount of non processed food and doing exercise.

@Soapyspuds I really don’t know why you’re on a fasting thread, on a fasting board, if it doesn’t interest you? OP asked if anyone else was doing 36:12 and wanted mutual support and encouragement, not for an evaluation of its success. I am really glad that you are healthy. Please allow the rest of us to work toward that goal in the way that we choose.