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Demystifying Extreme Fat Loss in 10 Days

40 plus lucent health demystifying extreme fat loss in 10 days title

Demystifying EXTREME Fat Loss in 10 Days, known as Sportfasting.

It's the evidence-based research done in the Netherland, 10-Day Sportfasting really melt the body fat in 10 days. Beyond 40, realistic sportfasting procedure and expectations.


Redefining the fitness after 40: Realistic approach to 10-day Sportfasting extreme fat loss. Extreme fat loss program in 10-day Program.


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As the holiday season winds down, you might find yourself reflecting on the festive feasts and toasts of cheer, often accompanied by a sneaky weight gain. It's a common scenario: indulge during the holidays and seek a quick fix come the new year. But what if that quick fix isn't just a fad, but a radical method known as "Sportfasting"? This method promises significant body fat loss in just 10 days by combining fasting with exercise. Intriguing, isn't it?


40 plus lucent health blog demystifying extreme fat loss in 10 days

What is Sportfasting?

Originating in the Netherlands, Sportfasting is a method that combines fasting with moderate physical activity over a 10-day period. Typically involving a substantial calorie reduction, this method has shown promising results among healthy males in their 20s. Here's what they experienced:

1. Significant Body Mass Loss: Participants in the study lost an average of 3.9 kg, or 8.6 lbs., primarily from fat mass (an average loss of 3.3 kg, or 7.3 lbs.).

2. Preservation of Lean Mass: While there was a slight loss in lean mass, the lean mass percentage of total body mass did not decrease, indicating muscle preservation.

3. Reduced Harmful Fat: A decrease in the android/gynoid fat mass ratio was noted, suggesting a reduction in the more dangerous fat associated with obesity-related diseases.


Realities for the Over-40s

While the results are enticing, it's crucial to approach Sportfasting with a balanced view, especially for those over 40. Our bodies and metabolism evolve with age, affecting how we respond to such intense methods. Here's what to consider:


  • Age and Metabolism


As we age, our metabolic rate generally slows down. This means that while a 20-something might see rapid results from sportfasting, those in their 40s and beyond may experience slower, more gradual weight loss. It's not just about patience; it's about setting realistic goals and understanding that your body won't react the same way it did in your younger years.


  • Muscle Mass Considerations


After 40, we begin to lose muscle mass, a condition known as sarcopenia. Muscle is a key player in maintaining a healthy metabolism, so its decline can make losing weight more challenging. Engaging in a fasting regimen without adequate protein intake and resistance training might accelerate muscle loss, counteracting the benefits of fat loss. Therefore, any sportfasting plan should be coupled with strategies to preserve muscle mass.


  • Hormonal Shifts


Our hormones also change as we age. For men, testosterone levels decline, impacting muscle mass and fat distribution. Women, particularly post-menopausal, face changes in estrogen levels that can affect body composition and weight. These hormonal shifts can influence how effectively you lose weight and where you lose it from, making a one-size-fits-all approach to fasting and dieting less suitable.


  • The Importance of Sleep Quality


Good sleep is vital for weight loss at any age, but it becomes even more crucial as we get older. Poor sleep can affect the hormones that regulate hunger and appetite, leading to increased cravings and potential weight gain. Any intensive diet and exercise regimen, including sportfasting, must be balanced with adequate rest to ensure the body's recovery and proper metabolic functioning.


Demystifying Extreme Fat Loss in 10 Days: Setting Realistic Expectations

Going into Sportfasting with a clear and realistic mindset is essential. Here's what you can expect:

1. Slower Weight Loss: Accept that weight might come off more slowly and that's perfectly okay.

2. Muscle Preservation Focus: Prioritize maintaining muscle mass through adequate protein intake and resistance training.

3. Hormonal Consideration: Be aware of how hormonal changes might affect your results and discuss these with a healthcare provider.

4. Quality Rest: Ensure that your routine includes enough sleep to support recovery and weight loss.

5. Professional Guidance: Consult with a health professional to tailor the sportfasting plan to your individual health status and needs.


But as we delve into the specifics for the over-40s, it's crucial to balance enthusiasm with informed caution. What does this mean for those of us over 40? Let's dive into the realities of aging, metabolism, muscle mass, hormones, and sleep quality, and set realistic expectations for older adults considering this regimen.


Questions to you:
"Are you able to sustain the protocol for 10 days?"
"Can you endure the middle 3-day lowest liquid caloric days?"
"Can you do sustain cardio workout doe 30 minutes every day?"
Yes, it is not a joke. I found it very difficult to do sportfasting for 10 days!



Your 10-Day Sportfasting Plan


Risks and Considerations

  • Lean Mass Loss: A slight loss in lean mass was observed, which could affect muscle strength and metabolism if not managed properly.

  • Genetic Factors: Certain genetic predispositions may influence the effectiveness of sportfasting, indicating the need for personalized approaches.

  • Need for Professional Guidance: Due to the intense nature of the diet and exercise regimen, it's crucial to undertake this journey under professional supervision to ensure it's safe and suitable for your individual health condition. Professional Guidance is Key: Before embarking on this transformative journey, it's imperative to consult with a health professional. They can provide personalized advice, ensure the plan is suitable for your health status, and offer the necessary support throughout the process.


What is 10-Day Sportfasting?

Sportfasting is a short-term, dynamic approach to reshape your body and health. It involves a carefully planned cycle of reducing food intake, a period of significantly low caloric consumption, and then a gradual return to your initial caloric intake. All this is paired with daily 30-minute submaximal cycling sessions. Originating in the Netherlands, this method has garnered attention for its impressive results in body composition improvement.


How to Do It

1. Gradual Reduction of Food Intake: Begin by slowly decreasing your daily calorie intake over a few days to prepare your body for the low-calorie phase.

2. Low Caloric Intake Period: Enter a phase of extremely low caloric consumption. This is the core of your sportfasting journey, where the body starts to adapt and utilize fat as an energy source.

3. Daily 30-Minute Cycling: Each day, engage in a 30-minute submaximal cycling workout. This isn't about pushing to the extreme but maintaining a steady, moderate pace.

4. Gradual Increase in Calories: After the low-calorie phase, slowly reintroduce calories back to your diet until reaching your typical intake.


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10-Day Sportfasting consists of 3 phases


  • Pre-Fasting Phase (Days 1-3): Gradually reduce your calorie intake (1800* – 1200 – 800 kcal) to prepare your body for fasting.

  • Intensive Fasting Phase (Days 4-6):  Deepen glycogen depletion and initiate significant fat burning with 200* kcal + essential amino acids.

  • Post-Fasting Phase (Days 7-10): Gradually reintroduce calories and carbohydrates to support recovery and normalize metabolism.

*These calories are used in the research. The daily caloric intake should be modified for your body weight, body fat percentage, fitness, levels, daily activity levels, age, gender, and lifestyle.


Lucent Fitness 10-Day Sportfasting Table
10-Day Sportfasting Schedule Table


It's important to note that these percentages are indicative and can vary based on the specific sportfasting protocol being followed, as well as individual factors like age, gender, weight, and fitness level. Additionally, the total calorie intake is significantly reduced during the intensive fasting phase, so even a higher percentage of fat or protein doesn't equate to a large amount of food.  Because sportfasting is an intense regimen and involves significant dietary restrictions, it's crucial to undertake it under professional guidance to ensure it's done safely and effectively, especially considering the individual's health status and goals.


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Risks and Considerations

Embarking on a Sportfasting journey is not without its risks. It's intense, requires close supervision, and isn't suitable for everyone. Before starting, consult with a health professional to understand how it can fit into your lifestyle and meet your health needs.

  • Intensity: The low-calorie days, especially the 200 kcal days, are particularly intense and should not be undertaken lightly.

  • Monitoring: Close supervision is vital to manage potential side effects and ensure nutritional needs are met.

  • Sustainability: This is a short-term intervention. Long-term health requires a sustainable, balanced diet and exercise routine.

Also, the protocol uses the supplements to sustain the minimum levels of essential amino acids and fatty acids as well as adequate number of electrolytes, Vitamin D, Calcium, Zinc, Iron, and Vitamin C.


Supplements and hydration

  • Supplements: The EAAs, vitamins, and minerals are crucial during this phase to support bodily functions, prevent muscle loss, and ensure you're still getting some essential nutrients despite the severe calorie restriction.

  • Hydration: Staying hydrated is also vital, as water can help facilitate metabolic processes, including fat metabolism.

  • Minerals: Electrolytes (Sodium, Potassium, Magnesium): Vital for muscle function, hydration, and nerve transmission. Fasting can often lead to electrolyte imbalance, so supplementation may be necessary.

  • Calcium: Important for bone health, nerve signaling, and muscle function.

  • Zinc: Essential for immune function, DNA synthesis, and cell division. It's also crucial for the metabolism of nutrients.

  • Iron: Necessary for the formation of hemoglobin and certain enzymes. It's particularly important for individuals prone to anemia.

  • Multivitamin: A comprehensive multivitamin can help cover the bases for a variety of nutrients that might be lacking during a restricted diet.

  • Vitamin D: Important for bone health and immune function. Many people are deficient in vitamin D, especially if they have limited exposure to sunlight.

  • Vitamin B12: Vital for nerve function and the production of DNA and red blood cells. It's particularly important for vegetarians and vegans or those not consuming animal products during fasting.

  • Vitamin C: Important for the health of your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron.

  • Omega-3 Fatty Acids: These can be beneficial for heart health and may help reduce inflammation. They're typically found in fish oil supplements.

  • Fiber Supplements: If your intake of fruits, vegetables, and whole grains is limited, a fiber supplement can help maintain digestive health.

  • Probiotics: Beneficial for gut health, especially if your diet changes significantly or if you experience digestive issues during fasting.


Sportfasting might seem like a beacon of hope for rapid weight loss, but it's more than just a quick fix. It's a commitment, a lifestyle change, and, most importantly, a journey that should be undertaken with care and professional guidance. So, as you ponder your post-holiday health plans, consider if Sportfasting is a journey you're ready and able to embark on. Remember, the goal is not just to lose weight quickly but to embrace a healthier, more informed lifestyle. 10-Day Sportfasting is tempting to try, but please consider the risks and feasibility. Hoping that "Demystifying extreme fat loss in 10 days" may help you to gain the knowledge of "quick & extreme" fat loss. The best fat loss is a consistent exercise and eat mindfully.


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delli Paoli, G., van de Laarschot, D., Friesema, E. C., Verkaik, R., Giacco, A., Senese, R., Arp, P. P., Jhamai, P. M., Pagnotta, S. M., Broer, L., Uitterlinden, A. G., Lanni, A., Zillikens, M. C., & de Lange, P. (2020). Short-Term, Combined Fasting and Exercise Improves Body Composition in Healthy Males. International Journal of Sport Nutrition and Exercise Metabolism, 30(6), 386-395. Retrieved Dec 29, 2023, from



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