Dr. Jason Fung: Fasting as a Therapeutic Option for Weight Loss

You need to wait 12-24 months before you can consider your diet a success. A caloric deficit doesn't work long term, as over time your metabolism slows down to match the caloric intake. "The key to long-lasting weight control is to control the main hormone responsible, which is insulin. Controlling insulin requires a change in our diet, which is composed of two factors — how high the insulin levels are after meals, and how long they persist. This boils down to two simple factors: What we eat — which determines how high insulin spikes; and When we eat — which determines how persistent insulin is." The best resource for weight loss via fasting is Dr. Jason Fung ▶ this video link (link looks a bit spammy, but contains good information)

I don't recommend anything more than 3-5 days max. Without knowing what your goal is just try the 16:8 and eat a nutrient rich diet that is low energy. You should be able to fit 2 meals in (lunch and dinner) in a window from 12 - 8 pm. Nothing but water/coffee/tea before or after that window. If your healthy and don't suffer from any issues, move on to one meal a day. After you master that then try a 1 or 2 day fast. Look up Jason Fung on youtube. Great stuff.... ▶ this video Check out Dr Berg on youtube also. He does "Healthy Keto" which is a very balanced and healthy diet. link Lots of great resources out there....

you should check out this talk to understand why that's the case and it might be different with fasting ▶ this video