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Not OP, but in 25 days of water fasting I lost 30 pounds. 196 -> 166. I gained about 15 lbs back within a week after I stopped fasting, then settled in the mid 180s. I did not measure body fat percentages, but I could tell I was losing just as much muscle mass as fat by the second week.

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No OP also... I was about 1-1.5 lbs a day once you get past the first 3 days.

Another method I've done is a net-zero where I eat say 600 calories and run a few miles so there's not as much muscle loss.

It's generally accepted that a deficit of 3500 calories causes 1 lb of weight loss. And most men burn around 2000-2400 calories day. So 1 lb (much less 1.5) surprises me. I wonder why the math doesn't quite add up.

I like the net-zero approach. Do you make those 600 cals primarily from protein? BTW, it's about 100-120 cals/mile typically. (I'm a runner and use 100 cals/mile since the math is easier and close enough.)

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