Finishing a 7 Day Fast

What are you referring to exactly?

There are many reasons to lose muscle mass. A part of the aging process for one, sarcopenia. But thats not really related to the above.

The fact that muscle loss occurs in other situations like old age is irrelevant to the topic really. But undereating is much more conducive to muscle loss than overeating - although that has its own issues, obviously.

What's the difference between a 7 day fast and starving for 7 days? Same questions for 28 days?

If you had enough nutrition stored for a fast, yes there would be no muscle loss. The problem is that we have limited stored energy, and the energy requirements for 7 days are beyond those stores. Plus we also have protein needs - cell regeneration, hair, skin etc.

No study shows lean mass loss? Have you actually looked into that? or are you just quoting that bodybuilding.com article? Because it not accurate. In fact, the Johns Hopkins meta-analysis referenced lists multiple studies that show lean mass loss when fasting. His own source proved him wrong, not a good start. He's next claim about better muscle retention than traditional reduced-calorie dieting is also incorrect. If you actually read the meta analysis, it's looking at VCLDs - which is 800 cals or less a day - not normal dieting. VLCDs are awful for the exact same reasons. It literally proves my point that too large a deficit can't by covered by fat store, and muscle loss occurs.

I did read the article, thanks for providing. Bodybuilding.com is not a great source imo. Some of it is valid, such as the parts about autophage and the apparent benefits to fasting. But some is just clickbait (eg meta-analysis above). The guy seems muscle building focused. He may well have seen benefits to his fast. But his fast is very different to a 7 day water fast.

The did a 2 day fast, not 7 days. Massive difference as muscle glycogen stores will buffer catabolism for a 1-2 days until they are depleted (he kept activity down and took fasted naps). Plus, he wasn't consuming nothing. He was eating bone broth and exogenous ketones multiple times a day. That's going to provide both energy and protein.

Well done. if you had balance diet before hand For 5-7 days fast you won't be depleted of vitamins. What you would probably need is electrolytes.

What about potassium?

Can I ask why you only supplemented with Himalayan pink salt. Potassium and Sodium are the 2 most important electrolytes in the body . Himalayan pink salt only takes care of your Sodium needs but does nothing for your Potassium chloride needs. Potassium is very important for the electrical function of the heart . You also require these 2 salts to prevent the risk of refeeding syndrome but that's a low risk and only happens on very long fasts and people that are down to very low bodyfat levels

why do you need 20 days fast?

Well I think this is an awful lot of nonsense.

If your intention is to loose weight then you have to get into new habits. That means figuring out the things you are going to eat in place of what you have to give up or drastically reduce, and doing it.

The sooner you start doing that the better and fasting is just putting it off...for 7 days.

You won't learn anything new in those 7 days. You are just delaying what you have to do.

Also, you do get into a habit of not eating which as you've said you get used to after a couple of days, but then 5 days later you ditch that habit again to start a new habits, so you have to start the whole process of starting a new habit again.

1/2 days max fasting is not a terrible idea if you are so addicted to sugar and carbs, a mini reset, for those that are finding it impossible to make gradual changes. But 7 days is totally unnecessary. You'll give yourself a food disorder if you carry on like that doing extreme things.

I think human body "liberate" fat according to energy demand. Fat person usually burn less energy in general.

In itself it won't. But it's the mentality of doing extreme things that will.

Extreme? Looking at the Bible invites people to fast number of times per year. Looking at the scientific evidence; fasting comes together with longevity and is the only mechanism to properly reset endocrine system.

Hes not talking about specific exercise related fuel needs but requirements over an entire day . For example you could lie in bed all day and do nothing but your still going to lose weight if you eat under your maintenance.Doing this would be so much easier for a fat person because they have such a large reserve of fat. A person's biggest draw from calories isn't the 1 or 2 hours of exercise you might do but the amount of calories your body needs to sustain itself in a 24 hour period . Its much tougher for a 190lb guy at 12% body fat to go on a large deficit compared to a 250lb guy at 35% body fat. The first guy needs to eat every so slightly below maintenance or even at maintenance and use extra exercise to bring him into a deficit . The 250lb guy can cut very aggressively because he has so much fat available to make up for such a deficit . Exercise volume can be low because the deficit in his calories is so large . I'm sure with a Masters in Exercise in Nutrition and Exercise science he knows about Keto. There's nothing wrong with Keto if that's how one truly likes to eat however it's not 'The way' People that enjoy carbs can get just As good results . People get so dogmatic about diet that's it's almost like a religion. It's borderline food orthorexia