I've written before that the goal of a diet is not fat loss per se,…
This is something that’s been receiving a lot more interest lately in the Intermittent Fasting ‘sphere’, especially among guys who have a lot of weight to lose.
You have to approach Intermittent Fasting a little differently for obese guys than you would for say, a male at 15-18% body fat. And this is where the extended fast concept comes in – acting almost as a ‘reset button’ for the guy who has a lot of weight to lose.
The differences that have to be accounted for include things like:
- A powerful sweet tooth/sugar addiction – although this certainly isn’t exclusive to obese guys. The difference is that it’s virtually guaranteed.
- A sluggish metabolism
- Chronically elevated insulin
- Completely out-of-whack hormones
- A completely screwed up appetite
Now, they’re all completely fixable, and the 72 hour fast goes a long way to undoing a lot of the damage, and fast, if you can pull it off.
Guys who are leaner (and especially if they’re also younger) don’t have issues with sugar screwing up their metabolism or appetite, and if they do, it’s of a lower magnitude.
So a 72 hour fast would likelydamage them, especially if they have muscle to lose. But if you’reoverweight or obese?
It could be the greatest thing you ever do.
It’s the fastest way to gaining some real fat loss momentum, motivating yourself for further results, and giving you confidence in knowing that you have the power to impact your health & your appearance.
Here’s how to execute it:
Intermittent Fasting: Getting The Extended Fast Right
Firstly, I’d like to note that a lot of your success is going to come from your mindset (it’s the same with most things).
For example, if you’re shooting for a 24 hour fast and think it’s a big deal, then 48 hours will seem impossible. Conversely, if you’re shooting for 72 hours and think it’s do-able, then 48 will seem like nothing.
Additionally, if you’ve always been a ‘breakfast believer‘, or you think that your body constantly ‘needs feeding for energy reasons’ (even though there’s tons of stored energy already there), then you’re going to struggle.
Eliminating false beliefs is key.
In terms of the external specifics, here’s what to do:
Make sure you have your non-calorie appetite management strategies completely ready to go. These are a normal part of all Intermittent Fasting models, and they’re a critical part of fat loss success in all of them.
But it’s more important than ever that you’re fully prepared for this 72 hour period. This means black coffee, teas, sparkling water all ready to go. Bottles of sparkling water in your fridge, whatever tea or coffee you prefer in your cupboards, etc.
Also, it’s important to note; you’re not going to feel too great if you’re low on things such as vitamin D, B6 & 12, magnesium, zinc, or omega 3 fish oil. So I would make sure you have them ready to go too.
The above is not a comprehensive list of vitamins, and a lot of this stuff is dependent upon the individual.
Next up, is bone broth. I recommend sipping on this throughout the afternoon and the evening, as it’s going to provide you with an abundance of vitamins and nutrients, without breaking the fast, of course.
Finally, and this is absolutely crucial:
You cannot be sitting around bored, in one place. You need to be on the go, pursuing and attacking your number one goal with aggression. You’ve got to be busy, excited and ‘out and about’.
Follow the above tips, and you’ll be maximising your chances of success, and catapulting towards rapid fat loss.
What should you do after this 72 hour fasting ‘reset’?
You don’t want to return to previous old habits, or let the momentum slip. One of the biggest pitfalls the majority of people have is that they slack off after a little success. That’s the wrong move. Once you get some momentum going (with anything), you need to double down and go for the jugular.
And with fat loss, it means transitioning from the 72 hour fast, into the long-term Intermittent Fasting meal plan, completely tailored to you and your needs.
And if you want guaranteed, long-term fat loss within on-going one-to-one help (with all your calories and macros adjusted over time), then check out my coaching options.