You can continue to fast three days a week. The Fast Beach Diet was setup to be more inviting to people by suggesting a set period to tighten things down.

Some folks fast every other day until their weight is gone.

You do what works for you.

Hi Woo.

No one can know the answer to that question but you I’m afraid! And it will probably be trial and error to begin with.

If you look at maintenance threads, everyone is different. I’ve been doing 16:8 most days, and don’t eat much processed carbs and don’t have a sweet tooth, and I can’t currently do 6:1 without losing more weight. In the last 4 weeks I think I’ve only done 2 500 cal fast days but have lost another 5-7lbs. Some people are still doing 5:2, some people 6:1, some people are doing 24hr or longer true fasts less frequently.

I’d suggest making gradual changes only and see what works for you.

Good luck!

Well done so far.

I think 5:2 or any variation of it is very good for losing weight, but for me personally there is so much more to a healthy weight than just losing the fat.

Healthy nutrition, introducing exercise are just two examples for what I consider vital for maintenance and longterm goals.

When you lose weight it is very easy to also lose muscle. Therefore, it is important to introduce excercise into the dietary regime as soon as possible to maintain the muscle mass that you have.

I am very close to maintenance weight. I have started exercising weeks ago with the goal to maintain my muscle mass and once I reach my goal weight to build up muscle.

Best of luck on your journey
Stef.

The beauty of fasting is that there are infinite ways to make it work. There are only two rules in my opinion. First if you’re overweight and not losing weight you have to eat less somehow and second don’t do more than 5 fast days in a row (our kind of fasting I’m talking about, don’t do zero calorie fasting at all without supervision), not more than two in a row if you’re not very experienced. I only mention the last rule because I’ve been reading some stuff lately from about 1915 where people got kind of carried away with fasting and gave it a bad name. Long fasts are interesting, but they need to be done in a clinical setting to be safe.

Stef is right about the importance of muscle. Muscle is the primary user of glucose, and critical in maintaining stable blood sugar and insulin levels when we eat. And it increases base metabolic rate so you can eat more without gaining weight. Exercise is so much more fun (and safer) with the weight off. So if you haven’t enjoyed exercising in the past, it may be that you will now that you’ve lost those pounds. For years I couldn’t run and now it’s so much fun. I just feel like a gazelle. I thought it was because I’m an old man that I didn’t like running, but no, it was because I was a fat man that I didn’t like it. And I’m working on push-ups, which in the old days I struggled to do even one.