12-WEEK 36-hr twice a week Intermittent Dry Fasting

Day 1. June 15, 2011

Starting weight: 144.6 lbs. Height 5'5". Body fat percentage, measured through hydrostatic test, will be entered in the next couple of days.

Here are the details of the plan:

Sunday - 36-hr Dry Fast starts 20:00
Monday - Dry Fast
Tuesday - Dry Fast ends 8:00 am, eating window 36 hours till
Wednesday - 36-hr Dry Fast starts 20:00
Thursday - Fast
Friday - Fast ends 8:00, eating window 60 hours
Saturday - Eating
Sunday - Fast start 20:00

Week Total Hours: 168
Eating Hours: 96
Fasting Hours: 72

The plan will include balanced omnivorous meals in between fasts, and walking 5 days a week for 30 min to 1 hour.

Daily progress will be reported here with additional notes, experiences and observations blogged. Link to the blog will be posted here as well. Please see the first link bellow.

www.fastingconnection.com/blog/staying-o...change-of-plans.html

Tonight my last meal consisted of half a chicken breast, 4 table spoons of regular sour cream and a glass of kefir. I am very curious to see how it will effect my ketosis.

My appointment for hydrostatic fat test is scheduled for tomorrow June 16th at 18:00 and I am super excited to see how really fat I am..

Day 3. June 17, 2011

This morning my weight was at 141.8 lbs.

I had my hydrostatic fat test done and it showed that with 144 lbs I was at 29.5% of body fat. Way too much! My focus now turns towards my fat. For more information about my hydrostatic test experience please read my blog at:

www.fastingconnection.com/blog/getting-dunked.html

When I came home I measured myself and came up with the following numbers:

neck - 14"
chest - 37"
Waist - 29%
Hips - 39"
Thigh - 19.5"
Calf - 15"
Bicep - 11.5"
Forearm - 9.5"

These are my starting points. Now I just need to figure out how to incorporate weightlifting into my daily routine to help those numbers change.

I had my blood work done as well and should have my results early next week.

Yes, weight training, or any kind of resistence exercise like push-ups and pull-ups, will improve your out come. I need to start doing that myself--I am procratinating in that department.

Studies have shown that resistence exercises cause us to burn body fat for 5 days after exercising. While cardio workout on burn body fat for a few hours after exercise.

It is very helpful for you to be doing this as part of a contest which is very motivating. I am cheering for you all the way.

Awesome! Thank you for the tip and for your support!

I like the timing you have for your two weekly 36 hour dry fasts. I'm going to follow your format, although, I will do 7pm to 7am a day later but other wise, I'm going to join you. I will also be training for a marathon, doing three running days, 2 biking days (weather permitting for biking to work) so I will have to see how this will all fit in. The marathon is in 16 weeks.

I will post my stats on Sunday as well.

That's awesome! I am so glad you chose to follow this system. Please post your stats and if you can measure your body fat, that would be great too!

great. Will do this myself aswell, but im very curious to see your bodyfat% results.

During my 9.5-day dry fast, back in March, I lost a total of 18.5 lbs, out if which 13.8 lbs were fat. I went from 37.2% to 32.6% in 9.5 days . I did not gain it back.

Today I decided to "spice up" my experiment by dividing the 12-Weeks on four subcategories. I believe that this decision will lead to a significantly more interesting study and additional helpful information for those who are interested in intermittent fasting. The following changes will be implemented.

Week I - Week III will be a mix of two 36-hour dry fasts per week with omnivorous predominantly low fat diet.

Week IV - Week VI will be a mix of two 36-hour dry fasts per week with vegetarian diet

Week VII - Week IX will be a mix of two 36-hour dry fasts per week with raw vegan diet

Week X - Week XII will be a mix of two 36-hour dry fasts per week with law fat fruitarian diet

For each three-week segment measurements of weight, body fat% and body dimensions will be taken and analyzed. I will not make any alterations to the exercise as to not effect outcomes. At the end of the experiment a conclusion will be drawn based on the numbers and overall experience as to which diet effects which results.

Any comments at this point will be greatly appreciated!

really cool idea im gonnna do a dry fast experiment aswell now as im on a frutarian diet. Im gonna do 2 36 hour dry fasts pr weak or one 72 hour dry fast pr weak
Looking forward to your results

Milena wrote: Today I decided to "spice up" my experiment by dividing the 12-Weeks on four subcategories. I believe that this decision will lead to a significantly more interesting study and additional helpful information for those who are interested in intermittent fasting. The following changes will be implemented.

Week I - Week III will be a mix of two 36-hour dry fasts per week with omnivorous predominantly low fat diet.

Week IV - Week VI will be a mix of two 36-hour dry fasts per week with vegetarian diet

Week VII - Week IX will be a mix of two 36-hour dry fasts per week with raw vegan diet

Week X - Week XII will be a mix of two 36-hour dry fasts per week with law fat fruitarian diet

For each three-week segment measurements of weight, body fat% and body dimensions will be taken and analyzed. I will not make any alterations to the exercise as to not effect outcomes. At the end of the experiment a conclusion will be drawn based on the numbers and overall experience as to which diet effects which results.

Any comments at this point will be greatly appreciated!

Hi Milena, I think this is a really neat idea. However, I would like to suggest something slightly different.

Weeks I-IV Omnivorous Diet (what you normally eat)

Weeks V-VIII Low-Fat, Cooked Vegan Diet (McDougall style with fruits, veggies, grains, tubers, and beans, but NO ADDED FAT)

Weeks IX-XII Low-Fat All-Raw Vegan Diet (80/10/10 with most of calories coming from fruit with the addition of some leafy greens and NO ADDED FAT)

I think this plan would be a more fair assessment because it would give each diet a full month trial. I really don't think you would see much difference between an Omnivorous Diet and an Ovo-Lacto Vegetarian Diet. I would personally like to see if there is much difference between the low-fat cooked vegan and low-fat raw vegan diets.

What do you think about this idea?

I think it is a great idea. The thing is I really want to see the difference between eating animal protein, vs eating fruit only vs eating veggies only, vs eating both veggies and fruit. That's why I thought of doing it the way I stated. The idea is to find an ultimate diet for weight loss for 12 weeks. I am doing it for people who are omnivorous and want to lose weight with intermittent fasting. They would not be looking into permanently becoming a vegan or fruitarian but would probably be ok to committing to it for 12 weeks for ultimate results.

I agree that eating vegetarian diet might not show significant difference, since I am almost vegetarian as it is, so I will increase intake of animal protein. Thankfully I am only 4 days into week one so I still have time to make that adjustment.

Also I do not think there would be a significant difference between the law-fat cooked vegan vs low-fat raw vegan diets except that you are able to eat grains on the first and thus consume more starch then on the later.

What do you think?

Many people seem to loose weight faster on a low-fat, raw vegan diet than they do on a low-fat, cooked vegan diet due to the starches included in the diet.

I think you should do as you feel best, but I think giving each plan 4 weeks would show a better picture of each way. I

With alow-fat raw vegan program, the diet provides most of its calories from fruit but also includes about 1 lb of leafy greens (lettuce, kale, chard, etc) per day. So, it is not just fruit. The fruit provides the calories and vitamins and the greens provide the minerals and more protein (they are quite high in protein actually). Many people eat the fruit and leafy green together, but some will eat fruit by itself and then eat the leafy green in the evening with tomatoes for flavor. There are some people who do not eat many greens at all, but that requires access to extremely high quality fruit which can be hard to find, to remain nutritionally adequate over long periods of time.

This morning my weight was 110.0 lbs. Just now it was 112.0 which is kind of a bummer considering that I rode my bike for five and a half hours today! But I ate quite a bit of food about 3 hours ago and I feel kind of bloated. I think the veggie burger I ate is making me gassy (or the ice cream) but anyway,I'm posting just a few stats because I don't have that much fat to lose, just my thighs, and belly. My arms are pretty small and my neck too. My bust is 32 1/2 so there's not too much there LOL. My waist is 27 1/2" and my hips are 35 3/4" and my thighs are 19". I began my dry fast at 7pm tonight (a little over 3 hours ago). I'll keep you posted. Milena, I think it's going to be very interesting seeing the different results from the differing diets. I do like Esmee's idea for the types of diets. I am anxious to see how it all works out. I am planning to run with my running club tomorrow morning at 6am. I drank 4 bottles of water during my bike ride, and my urine is pretty clear, so I don't think I have to worry about exercise just under 12 hours into a dry fast, do you? Unless when my alarm goes off at 5am and I can't get up. Hopefully, though I will be able to report a 5 mile run for tomorrow.

Esmée La Fleur wrote: I think you should do as you feel best, but I think giving each plan 4 weeks would show a better picture of each way. I

With a low-fat raw vegan program, the diet provides most of its calories from fruit but also includes about 1 lb of leafy greens (lettuce, kale, chard, etc) per day. So, it is not just fruit. The fruit provides the calories and vitamins and the greens provide the minerals and more protein (they are quite high in protein actually). Many people eat the fruit and leafy green together, but some will eat fruit by itself and then eat the leafy green in the evening with tomatoes for flavor. There are some people who do not eat many greens at all, but that requires access to extremely high quality fruit which can be hard to find, to remain nutritionally adequate over long periods of time.

Yes, you are probably right about the 4 weeks, so what I might do 4 weeks omnivorous, 4 weeks on a vegan, low fat semi-raw diet, which will include all veggies and grains, but no flour products and no fruit at all, and 4 weeks on a low fat fruitarean diet with no veggies at all. What do you guys think of that?

Milena wrote:

Esmée La Fleur wrote: I think you should do as you feel best, but I think giving each plan 4 weeks would show a better picture of each way. I

With a low-fat raw vegan program, the diet provides most of its calories from fruit but also includes about 1 lb of leafy greens (lettuce, kale, chard, etc) per day. So, it is not just fruit. The fruit provides the calories and vitamins and the greens provide the minerals and more protein (they are quite high in protein actually). Many people eat the fruit and leafy green together, but some will eat fruit by itself and then eat the leafy green in the evening with tomatoes for flavor. There are some people who do not eat many greens at all, but that requires access to extremely high quality fruit which can be hard to find, to remain nutritionally adequate over long periods of time.

Yes, you are probably right about the 4 weeks, so what I might do 4 weeks omnivorous, 4 weeks on a vegan diet, low fat semi-raw diet, which will include all veggies and grains, but no flour products and no fruit at all, and 4 weeks on a fruiarean diet with no veggies at all. What do you guys think of that?

yeah that would be great one for sure

On the third segment with the fruit-based diet I would still try to include a pound of leafy greens if possible, as that is more complete and balanced nutritionally. Chimpanzees get over 80% of their calories from fruit (primarily figs) and 5% of calories from greens (mostly fig leaves) but that 5% of calories makes up 50% of their diet by weight. One head of romaine lettuce usually weighs about a pound and tastes pretty good all my itself, or eaten with fruit.

I totally see your point regarding the nutrition, but then it would not be a pure fruitarean diet, would it? Since I would be adding vegetables to it. I want the devide between fruits and vegetables to be very clear. In fact I won't be eating tomatoes on the vegan portion of my experiment either. The purpose is to see if one dietary choice over the other promotes better weightloss results.