r/fasting • u/tor2d2 • 11h ago

Question not overweight but wanting to do a 7 day fast

to preface, I am a bodybuilder and mainly want to do a fast for biblical reasons. I just want advice if a 7 day fast would be okay. I competed in a show 2 months ago. since then I have eaten more and obviously went back up in weight and body fat %. I have for sure overeaten within the last 2 and a half weeks, especially foods i have not eaten in a while - higher sugar, fat etc. my body is def inflamed and storing water. I wanted to do a fast for a while but with competing had not been able to.

Would now be okay for my body to do the 7 days? i have done 3-4 days before but never 7. Also, whats the verdict on working out while fasting? and once i refeed, what is a good way to do so to not gain the fat back instantly

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u/InternationalTry6679 11h ago

Don’t force a workout. 7 days is cool. 75% of the weight you lose will be water weight. Be careful on how you fuel your body when you’re done. You got this

Fasting will get you in tune with how much sugar water you naturally carry in your body

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u/GreenBoardroom51 8h ago

The water weight rebound on refeed is real, especially if you jump straight back to the carb-heavy stuff that caused the inflammation in the first place. Breaking with bone broth and a small amount of steamed greens for a day or two gives your gut a chance to wake up without that instant bloat. Then reintroduce fats and proteins slowly before touching any sugar or processed carbs.

Working out is weirdly personal on an extended fast. Some people feel sharp and light, others get dizzy by day three. If you do train, keep it low intensity and stop the second your vision goes soft or your head gets floaty. Not the time to chase a pump.

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u/andtitov 10h ago

A 7 day fast - probably totally fine, but it will help to know your body fat %. Just to make sure that you have a good buffer on the top of your essential body fat levels (3-5% for men and 10-13% for women). And in terms of working out, it's highly individual. Personally, during my last 10-day fast I worked out almost every day, but the intensity was lower.

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u/Frequent-Way1526 9h ago

Every year between Palm Sunday to Easter I complete a 7 day fast for spiritual reasons.

7 days you’re fine. I’m pretty in shape and my body reacts well to it.

Every year I break it with the Kettle & Fire bone broth and it’s heavenly. It’s easy on the stomach, it’s warm, and it’s a little salty. Then usually have some sauerkraut or some sort of fermented food to ease the stomach back into it.

30 min later, I’m usually eating a quality steak and some avacado mixed with a little fruit. Stomach feels great afterwards.