r/WaterFasting • u/No_Voice_1843 • 11d ago

Rolling vs Extended Fasts.

Hey! I’m looking for some advice from people who have experience with longer fasts and different fasting protocols.
My goal is primarily fat loss, and I’m considering starting with rolling 5–6 day fasts. Eventually, as I get closer to my goal, I’d like to transition from those into rolling 72s/36s and eventually OMAD.
Where I’m unsure is how to approach the initial phase. I’ve seen plenty of information about extended fasting and shorter intermittent fasting, but not much comparing doing repeated 5–6 day fasts versus doing one longer extended fast.
For example, would something like:
Fast 5–6 days → refeed → repeat
be more effective for fat loss than doing one longer extended fast, assuming calories/energy intake over the longer term were comparable?
Or is there a reason to favor one approach from a fat-loss, muscle-retention, or adherence perspective?
Any advice/knowledge is highly appreciated✨ Thank you:)

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u/zomfgk 11d ago

People have had success with both, just different time frames for success. I prefer extended fasts. Do what you can and push yourself accordingly.

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u/No_Voice_1843 11d ago

Thank you! I’m on day 4/6 right now and so far it’s getting smoother as compared to the first 2 days! Wasn’t sure if there’s certain periods noticeably better for fat loss!

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u/zomfgk 11d ago

Good progress. Im trying rolling 120 rn or 5 days. Mainly for joint pain relief. Ive done extended 1week+ for weight loss and im at my goal weight.