Prolonged fasting is fasting for 24-72 hour and is reported to have more adaptive cellular benefits than time restricted eating or intermittent fasting. As Roczen are driven by the later evidence, we currently do not offer fasting period longer than 24-36 hours.
Here is a suggested example of how to plan your day if doing a 24hr fast:
One meal a day - either breakfast, lunch or dinner depending on your preference then fasting until the same time the next day.
Here are some examples of 24 hour fasting protocols:
Breakfast Meal at 08:00, next meal 08:00 next day
Lunch Meal at 12:00, next meal 12:00 next day
Dinner Meal at 18:00, next meal 18:00 next day
Your Roczen Team will discuss which protocol would best work for you.During the fasting window, you should not consume anything with calories. This include food and fluids like fruit juice, milk, smoothies. Avoid all Diet drinks and artificial sweeteners.
During the fasting period drink plenty of water throughout the day aiming for between a minimum of 2-2.5 litre per day. This would be at least 8 cups/mugs each day. You might find that you drink more during this period, we would recommend that you add a pinch of salt to your first drink of water in the morning.
You can have caffeine with teas and coffees, but these have to be black with no milk or additional sweeteners. We also recommend that you avoid caffeine later in the afternoon as this might impact on your sleep and disturb your circadian rhythm. A good tip is to vary the type of water that you drink - cold water from the fridge, sparkling water or hot water are all great options and keep things interesting. Add a slice of lemon, cucumber or fruit.
All Roczen Protocols are individualised and specific for each member. Do not attempt an extended fasting protocol without speaking to the medical team at Roczen. If you have any medical history that indicates any organ (e.g. kidney, heart or liver) impairment or diseases, you should speak to the medical team at Roczen prior to any prolonged fasting over 24 hours.
What should I eat at my meal during a 24 hour fast?
You would consume the same as you would in any Roczen Protocol, see below for details.
What should I avoid or limit?
Avoid refined and starchy carbohydrates (rice, bread, cereal, potatoes or grains)
Avoid added sugar and artificial sweeteners
Avoid Alcohol during the Reset period
Avoid fruit except low carbohydrate fruit such as berries – Blueberries, Raspberries and Strawberries – ideally eaten after a meal
What can I eat?
Base your meals around vegetables (Green and Colourful Mix) – make your plate as colourful as possible
Aim to consume moderate amounts of natural fats including Extra Virgin Olive Oil
Aim to have protein at meals e.g. chicken, fish, beans, pulses, and meat
You can have berries and nuts for dessert if you are physically hungry
During any prolonged fast there will be period where you feel hungry, this is perfectly normal and will pass as hunger comes in 90 minute waves. A great tip is to have a drink of water, cup of coffee or tea as this will help you get through the though the tough times. You will likely feel hungry around mealtimes as you habitually eat at these times, and it is important to challenge these thoughts. Boredom can be a significant driver of feeling hungry and so keeping a diary to identify when this might happen throughout the day will help you adhere to your Roczen programme.
There is no need to count calories but listen to your body and learn to stop when you feel satisfied.
Aim to be physical active on a regular basis. We would recommend aiming for 150 minutes of moderate activity each week during this period. This would be equal to 30 minutes a day, 5 times a week with 2 days off. The activity can be split into 10-minute blocks if this would help. If you currently do more or wish to do more, please speak with the Roczen team.
We would recommend that you weigh yourself in the morning after your morning routine to monitor your progress. If you feel that weighing yourself daily is too much and not helpful then aim to weigh yourself weekly on the same day, e.g. Sunday morning.
If you feel unwell at any time during the fasting period, stop fasting and consult your primary care physician or Roczen Team before restarting the protocol.
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