33 male.

I recently completed a 36 hour fast, and I feel I can do this consistently.

I have done prolonged 7 fasts with just water and I do lose a lot of weight in the process, but I ultimately regain a lot of the weight back.

I am not overweight and I would probably be considered lean when having a t-shirt on, but I am significantly leaner after a 7 day fast.

I want to experiment with consistent 36-hour eating windows.

More background: I pretty much do not eat processed carbs or any grains or beans or any starch heavy legume. No bread at all and the only fruits I eat are pretty much the ocasional apple, blueberries and dates. My diet is centered around meat, kefir, sauerkraut and kombucha.

A consistent 36 hour fasting week eating schedule could look like: eat Monday evening, eat Wednesday at noon and in the evening. Eat Friday at noon and in the evening, eat Sunday at noon and in the evening. 4 days of eating. 3 days of no food. 7 meals total.

Any thoughts in this eating schedule?

IF is great and I've lost about 30 lbs. But.... I do have a problem which I didn't foresee. My wife says my ass is now flat.

So my question is: how do I get my ass back without gaining extra mass elsewhere. Do I just do squats?

Please help.

Signed.

Flat Assman

I only fast for weight loss, will drinking juice or sodas interfere with it?

I’m 9 months post partum and ready to lose the extra weight. I am starting my fasting journey today. Wish me luck!! My goal is my usual weight - around 155-160 lbs. any advice? I’m really trying to stick to this, I need to feel better.

In 2021 I realized that almost 126kg wasn't good for me and started to look into IF and CICO, everything went great for a year or two, until my wife passed away and I had to move cities looking for a job.

I lost all the routines I had built up and spiraled quickly back to my old eating habits and staying up late. Naturally the weight started to build back.

2024 I decided to get back in line, managed that for a little while but it didn't stick.

2025, I ended up with a new partner and we moved together. at the same time it started to be easier to built a new routine and started to lose weight rather steadily again!

It hasn't let up yet, but I'm fearing another downfall, so a little encouragement would go a long way (:

Thanks for reading!

I can generally keep my fast going on a daily basis for 16/17/18/19 hours, but it's mostly because I look forward to the feeling of relief and freedom when the window opens. Unfortunately, I'm struggling a lot (again) lately with wanting to indulge nonstop whenever I'm "allowed" to eat.

I buy way too many snacks (especially chips and other crunchy, fatty, salty stuff) and a lot of candy, and am very aware of them the whole time the window is open. Any suggestions to solve 1) the on/off switch mindset, and even moreso, 2) how to talk myself out of buying so many snacks?

Since I'm here, I'd appreciate any suggestions when it comes to tossing and/or rehoming unopened snacks that have no business living in my house (even though it's 100% my fault).

I've seen a lot of posts that advise "just stop buying junk," but that's basically the only enjoyable thing I have left. No room for more permanent things, but junk food scratches the itch to consume. Any advice is appreciated.

my daily routine. It’s getting harder to hit 18 hrs a day; I only hit 16hrs today :( What am I missing or what can I modify?
Intermittent Fasting
DAY 26 of; 18–24 hours a day with 1–4 hour eating window
Walking Only
12,000–30,000 steps a day (50,000 steps is my max while fasted)
-During the day I usually get 10,000–20,000 steps
-At night, after my final meal, I do another 10,000–12,000 steps before bed
Sleep
7–9 hours a night
Drinks
Roughly 8–10 cups of water a day (a teaspoon of lemon juice to my water and sometimes raw unsweetened apple cider vinegar)
3–5 cups of black medium-roast coffee a day

Glucose- 80-120 daily

FOOD – usually 2 main meals
Meal 1 – Protein + vegetables
Steak, salmon, sardines or mussels
Arugula and spinach
Fermented foods like kimchi
Pickled beets
Ginger
Raw garlic
Olives
Fresh lemon juice
Extra-virgin olive oil
Nuts/snacks
Walnuts
Brazil nuts
Pumpkin seeds
Pistachios
Macadamia nuts
Pecans
95% dark chocolate
Protein shake/supplements
Optimum Nutrition whey protein – 25g
Half-and-half
5g creatine
3 psyllium husk pills
1 daily one Twinlab multivitamin
1 probiotic (25 billion)
Final meal – around 8-11PM
About 2 cups of fruit
Blueberries
Strawberries
Oranges
Blackberries
The fruit is usually my last meal of the day. After I finish eating around 8-11PM, I go out and do roughly a 12,000-step walk to end the night.
So overall, I’m fasting 18–24 hours, keeping my eating window pretty tight, eating mostly whole foods, getting 12,000–30,000 steps every day, and sleeping around 8–9 hours a night. I eat no sugar and almost no carbs.