I have been doing the cheat day followed by a fasting day for some time now. I am about to do the xtreme fat loss diet and am excited to do it with some science behind what I’ve already done for quite some time. I have noticed that since I do a cheat/fast day every 2 weeks for the past 5 months, I have experienced NOT ONE PLATEAU, which is very unusual for me but very satisfying.
I’m just getting back from a fun-filled Memorial Day weekend in San Diego with a bunch of my fitness buddies like Braig Callantynez, Vinny D, The Truth, and Dr. K.
We had a blast exploring the famous San Diego Zoo, catching some rays on Mission Beach, and of course eating our share of delicious holiday weekend food.
And today I’m fasting.
No, not to “make up” for my weekend indulgence, but rather because I know that strategically placed fasting can lead to faster fat loss when done correctly.
Here are my two favorite strategic methods:
1. The Post-cheat Fast: This is my favorite version of strategic fasting and the version I’m currently employing today. Why? Because when you use it you can lose up 2 lbs of pure fat in ONE day.
Tony-the-Tiger awesome (I know he says GRRRRREAT, but awesome is better).
You see, after a Cheat Day your body is in an optimal fat burning state with important body fat regulating hormones like leptin and T3/T4 at their peak. In other words, there is no other day in which your body is primed to burn MORE fat than on this day.
And that’s why the Post-cheat Fast works so well – it creates a massive calorie deficit on a day in which your body WANTS to release fat.
To perform it, consume only non-calorie liquids from when you wake up until you wake up the next morning. Essentially, it’s 36 hour fast. For example, if fasting on Monday you only consume non-calorie liquids until breakfast on Tuesday.
Want to lose even more fat on a Post-cheat Fast Day? Throw in lots of activity and strategically timed exercise.
This is exactly what we do in my Xtreme Fat Loss Diet program and one of the reasons the program yields such rapid results.
2. The 24-hour fast: The 24-hour fast, as it’s name suggests, is when you fast for a 24 hour period. It is more or less the equivalent of eating only one meal.
For example, after dinner on Tuesday you fast until dinner on Wedneday (24 hour period). Your dinner on Wednesday would then be approximately the same size (or slightly larger) than your “normal” dinner.
This method, when used 1 – 3 times a week, allows you to create a greater weekly caloric deficit by incorporating several very managable low calorie days each week.
I recommend placing higher carboydrate days in between 24 hour fasts to spike important metabolism-regulating hormones. This will allow you to get the most out of each 24-hour fast.
Again, strategic fast days are one of the pillars of my Xtreme Fat Loss Diet program. If you’re interested in losing up to 25 lbs in 25 days, check it out here:
==> http://XtremeFatLossDiet.com
Do YOU use fast days? If so, what has your experience been? Respond below! At least 100 comments and I’ll be back w/ ANOTHER killer blog this week.
Talk to you in the comments section!
Joel
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Nice post – I have used 24 hour fasts before with good results but haven’t done the “full day” version you mention.
Going to try that after my next cheat day…thanks!
~M
I just ordered XFLD and will be following it starting in a couple of weeks. My concern about fasting is how much it affects overall energy level and concentration during the day–will I be able to make it through my work day while fasting without being constantly distracted by hunger pangs or low energy? The science of the diet makes sense, and I look forward to the challenge for 25 days, but this is my main concern, not having fasted before.
I can honestly say that I have not tried fasting for weight loss or fat loss. What I have done is just made a time for my last meal to not be past 6 pm. This way I am going to sleep at night without that full feeling from eating just before bed time.
But this is something I am going to try. I have been eating only ideal foods for the past 2 weeks. Tomorrow I will do a cheat day and Thursday I will do a 36 hour fast, and of course lots of activity as I am pulling up an old floor, putting in a new sub floor and then tiling. So this is the perfect time to be doing this. I will get in my morning workout, be active all day, get in my evening workout and wake up the next day with a good loss!
Definitely going to try this! Deb
I bought your XFLD program but haven’t started using it yet. I’m excited to start but I haven’t read it through yet. I accidentally fasted from last night’s supper til today’s lunch and I didn’t die! So that was approx. 18 hours. Thanks for your tips! I will incorporate this in my program.
Many years ago, I used to binge on Sundays and fast on Mondays and shed enough flab for others to ask , “Oh my God! What have you done. How have you done it”. Tricking your body is the way it goes.
@ Eric:
Hi Eric,
I have just started the XFLD and the fast day sucked. I think the worst part was not the eating but if you don’t keep busy then you are always thinking of food. I have a terrible habit of eating at my computer at work so the day was not easy. The next fast day fortunately falls on a Saturday so should be better as I can keep busy. So my suggestion to you is make sure you keep busy and fit in your evening workout (even though you don’t have much energy) and then go to bed.
I am hoping that now I have done it once then the next time should be easier. Good luck.
Sue
I have ordered XFLD, but not started yet.
Doesn’t this kind of fasting cause you to shed muscle?
Is there any point in doing weights on fasting days… as your body wouldn’t have an protein to rebuild muscle?
I’ve been into fasting for over a year and a half now.
I absolutely love it. And it’s great for weight loss.
I have a question though regarding the Post-Cheat Fast Day, how could it be 36 hour if you said you fasting from the time you wake up until the next morning. That’s only 24 hour, unless until the next evening, then it’s 36 hours….Would you please confirm me on that at the above email address. Thanks…
Well, I have used the 24 (actually rather 23)hr fast approach, and I can reassure those who are afraid this will affect your energy and concentration levels on the D-day. On the contrary! I have never felt tired nor otherwise distracted, I was full of energy, had no trouble working out and going about all sorts of activities, and the result was approximately 2lbs (1kg) lost. I’m definitely going to follow Joel’s method, which I just purchased.
So the question is – are you recommending doing these fasting ideas throughout your year as a ‘regular’ part of your healthy lifestyle, or is this just in certain situations for the ‘extreme fatloss’ which you talk about in your other videos, etc?
why are you fasting to loss weight? Haven’t you already obtained your ideal body weight? Are you doing it to maintain the weight you are curretly at ? Please explain, thanks,
@ Eric:
I did my first fast day on Monday and actually felt great all day. I have a very physically and mentally demanding job as a physical therapist working with patients with spinal cord injuries at a rehab hospital. If I can keep up my energy and concentration while working with these folks than anyone can!!!
Oh, and I had a 2lb wt loss the next day!!!! (and I only those last 7-10lbs of stubborn wt to lose)
Hope this helps;)
What about working out on the fasting days? I’m guessing it’s not recommended….?
Instead of doing supper to supper, I have been eating breakfast one morning and then fasting until the next breakfast. Do you think this is just as good? Also when I fast I get very cold. I can add extra clothes. Should I drink hot water with lemon in it, or some green tea, with nothing added. I’m not skinny, or should I say fit, but am working on it. (I know that thin people get cold easier.)
So, I just bought XFLD, but I’m waiting until I’m off work for the summer until I start. I’m a high school teacher and assume I’ll be a raging b**ch on my fast day. RAGING. I’m actually really afraid of it, so we’ll see how I do! Anybody have any tips on making it through?
I used to do this approach, but because of losing control one day then feeling guilty the next. It is nice to know that there is science behind it, and I am tempted to try your structured, strategic approach now that I have control over my willpower. However, I have seen some research (http://ajpendo.physiology.org/content/284/3/E634.full) that puts doubt in my mind about fasting. Although it was not specifically aimed at studying weight loss, it does suggest that leptin falls very quickly in response to fasting (in both groups studied). Joel, I am not much of a science guy so I would really value your opinion of this study.
Water is the key on fast days – lots and lots of water. Probably more than you would normally drink in a day.
@Eric – actually you can be more productive at work on a fast day, just purposefully decide that you are not eating, and that helps you take control of the hunger and raises your energy. (not saying that you won’t ‘feel’ hungry, especially at normal meal times, but you can manage it!)
Hey Joel, yeah, i read thru the manuals, im gonna start the diet on June 6th, i only need a couple more things and im ready to start the diet i cant wait!!!! im a bit scared of the fast days, but im sure ill be succesful!!! WOO HOO
@ Eric:
Some of my best workouts are the mornings of a fast after a cheat day, your energy levels should be through the roof. Marathon runners have used this trick also, loading up on carbs the night before a big run so they have extra energy. Its all about loading up the glucose.
I have had success with fast days in the past. I lost 15 pounds using the Xtreme fat loss diet in 25 days. My biggest fear with fasting is a closer relation to cheat days. I want to only cheat as much as I need to for optimum benefit, but I want to make sure I’ve cheated enough to spike my leptin and other hormones. You are generally supposed to eat 1000 calories above your maintenance, but I’m not sure I’m hitting that mark unless I just STUFF myself – possibly hindering my net weight loss during my fast. Maybe some advice?
I bought the XFLD program but haven’t started yet. My biggest challenge is the fasting day. I know I can handle the other four days, but fasting is almost impossible for me. Is there anything I can do to subsitute for the fasting day? I wouldn’t mind losing fat gradually — 25 lbs. in 25 weeks!
i have just started the FXLD and i did my first fast day yesterday. I have been using fasting as part a full body detoxing many times before. Another beneifit is the extra time in the day to forfill other goals and the mental clarity that comes with fasting. As a yoga teacher i also find increased felixability. big respect to joel for the EXLD plan a great piece of work :)
I tried my first 36 hr fast on the XFLD this week. I felt a little spaced at the end of the day, however I did not take the BCAA supplements per the program manual as they hadn’t arrived yet. Do they make a difference? I will definitely try the 24 hr fast which I know will be easier, and who knows? Maybe equally as efficient.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...