New Research Findings on Best Fasting Duration for Fat Loss (12 vs 36 vs 72 Hours) BOSROX


Check out the new findings from scientific studies on how long and how often you should fast if fat loss is your goal.

BOSROX has previously written about the differences between prolonged fasting and intermittent fasting. And now, there\’s a little more light on the debate about whether one is better than the other, as Thomas DeLauer explains.

Thomas DeLauer is a celebrity trainer and health author. His YouTube channel has 3 million subscribers and he has been on the cover of numerous international magazines.

Check out the research findings below and what you should keep in mind when fasting for fat loss.

Related: Intermittent fasting fully explained for weight loss


New research findings on the best fasting duration for fat loss

DeLauer says the ultimate in fat loss is keeping your metabolism high. It should be priority number one. Other subcategories of that priority would include maintaining muscle, adequate protein intake, and other fitness goals you may have.

We want to avoid anything that drastically slows our metabolism, says Delauer.

With that in mind, he talks about a few studies done over the years, and a fairly recent one, that looked at different types of fasting: 12-hour, 36-hour, and 72-hour fasting periods. The studies it cites can be found here, here, here, and here.

One paper found that limiting your feeding window to 36 hours actually increased the basal metabolic rate evaluate (the rate of energy expenditure) of a person. On the other hand, the 12-hour fasting period lowers the BMR quite a bit, while the 72-hour fasting period saw virtually no change in metabolic rate compared to the 36-hour period.

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Cross-referencing with other studies that looked more at continuous calorie restriction found that restricting calories too often for too long can slow down your metabolism, which is the opposite of what you want if you\’re trying to lose body fat.

On the other hand, rarer and longer fasts will actually increase your metabolism, so the point is to find the sweet spot of fasting long and frequent enough to allow for fat loss without slowing your metabolism.

All this means that, if you are fasting daily and go into a calorie restriction phase, it takes about 2 to 3 weeks for your metabolism to slow down.

However, if you use fasting to shock your body, you can boost your metabolism. If you were to fast perhaps two days a week, such as a 24-hour fast or one day a 36-hour fast, you can actually increase your metabolic rate, says DeLauer, explaining that it\’s not a chronic calorie restriction.

The idea isn\’t to do 24 hour fasting or 36 hour fasting a week to lose weight, but if you do some sort of intermittent fasting like 4:8 pm every day, you have about 2 weeks before you need to take a break from the fast. or reduce fasting days.

Check out DeLauer\’s video below for more detailed information on the subject.

What if you eat nothing for 3 days?

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Intermittent fasting mistakes that make you fat

There are a few fasting tactics that a person can approach. The most common are:

  • Fast 16/8 for 16 hours, eating every day for 8 hours each day.
  • Warrior Diet fast for 20 hours, window eating for 4 hours each day.
  • OMAD only one meal a day.
  • Fast every other day for 24 hours, eating window for the next 24 hours, repeat.
  • 5:2 diet fasted for 2 days, eating window for the next 5 days. The 2-day fast window does not have to be consecutive.

Some of the benefits of intermittent fasting include:

  • Weight loss: Intermittent fasting can help people lose weight by reducing the number of calories they consume. By limiting the hours during which you can eat, you naturally consume fewer calories.
  • Improved insulin sensitivity: IF can help improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.
  • Reduced inflammation: Studies suggest that IF may help reduce inflammation in the body, which is linked to a number of chronic health conditions.
  • Improved heart health: Some studies have found that IF can help reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels and reducing oxidative stress.
  • Greater longevity: Some animal studies suggest that intermittent fasting may help increase lifespan, although more research in humans is needed to confirm this.
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What happens to your body if you eat just one meal a day for 30 days?

To burn fat, you must create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

  1. Regular exercise: Cardiovascular exercise, such as running, cycling or swimming, can help you burn calories and boost your metabolism. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week.
  2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue takes more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
  3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther from your destination, or going for a walk during your lunch break.
  4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
  5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
  6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Try to sleep 7-8 hours a night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to with long-term fixes rather than quick fixes.

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