I lost 20 pounds in the month of November 2025. Starting at 240 pounds at 5'9" on November 1st, ending at 220 pounds on November 30th.
My protocol was alternate day dry fasting, 40 hours dry fast to 8 hours rehydrate and refeed. (40:8) Every other day, I ended my dry fast at 12 PM by sipping distilled water, I started my refeed at 1 PM, then continued to drink water and eat until 7:59 PM, beginning the next dry fast at 8 PM.
I ate approximately 800-1000 calories at each refeed. My diet was plant-based, mostly whole foods; I ate vegetables with minimal ingredient sourdough and pasta. I am sedentary and did not exercise.