Fasting

A Gentle, Self-Directed Approach to Fasting

For weight loss without plateaus

Fasting is not a one-size-fits-all prescription. Different people require different doses depending on insulin resistance, metabolism, lifestyle, and life circumstances.

This framework is self-directed. You decide the dose your body needs.

Fasting Dose Options (Progress Gradually)

Option 1 - Time-Restricted Eating

• Eating window: about 5 hours
• Fasting window: about 19 hours

Option 2 - One Meal a Day (OMAD)

• One main meal per day
• No grazing or snacking outside the meal

Option 3 - Occasional 36-Hour Fast

• One 36-hour fast (for example, dinner to breakfast two days later)
• Used periodically

Option 4 - Repeated 36-Hour Fasts

• 36-hour fasts 2-3 times per week
• Typically chosen after adaptation

Option 5 - Extended Fast

• Up to 5 days
• Intended only for experienced individuals
• Not suitable for everyone

Self-Dosing: Let Your Body Guide the Dose

• Weigh daily and focus on trends, not day-to-day fluctuations
• If weight and measurements are improving, the dose is likely sufficient
• If you hit a plateau for a sustained period, some people choose to increase the fasting dose
• If stress, fatigue, illness, or life demands increase, it is reasonable to reduce the dose

Adjustment is expected. Flexibility is a strength.

Fasting should fit around life - not the other way around

• Social events, family meals, travel, and holidays matter
• Eating normally at times is acceptable
• Fasting can be resumed afterward without guilt

Consistency over time matters more than perfection.

Once you reach your goal weight, pick a maintenance fasting dose such as time-restricted eating, one to two 36-hour fasts each week, or a yearly 5-day fast. Make fasting a part of your life for maintaining health. If weight increases after a holiday or stressful period, simply return to a therapeutic fasting dose for a period of time.

Making Fasting Gentle

Fasting does not need to be harsh.

• Hydration: Aim for 2-3 litres of water per day
• Calories: On fasting days, choose up to about 250 total calories per day
• Salt: Modestly increase salt intake (for example, broth or added salt) to reduce headaches, dizziness, or fatigue

Optional supports (if helpful):

• Black coffee
• Green tea
• Broth (meat or vegetable)
• A small spoon of honey when feeling weak
• Two eggs, a small piece of meat, or a can of sardines

You may eat a small amount of anything if needed, but these options tend to make fasting easier for many people.

If You Are Taking Medications

Fasting can change how the body responds to medications, especially those for blood sugar, blood pressure, or fluid balance.

If you are taking prescription medications and are considering longer or more intensive fasting, book an appointment with Dr. Thapa at One Health Associate Medical in Airdrie to review your plan and help adjust medications safely as needed.

This framework is for education and self-exploration, not medical treatment. People with medical conditions, people who are pregnant, or anyone unsure about fasting should seek individualized medical advice before attempting longer or more intensive fasting approaches.