A little background…after being on keto for 8 weeks I felt like I was fat adapted so I started IF 18.5 hrs every Mon, Wed and Fri. It has been great. I feel good and the scales are moving. I’m on week 2 of IF and I want to do an EF. I’m a big fan of Thomas DeLauer and he recommends 24-48 hr fast only once every 2-3 months. Question: Why not monthly? Is that too much stress? My goal is to lose the last 25 pounds and even more importantly, because my knees hurt, I want to promote stem cell rejuvenation. Dr Berg and other have said that EF can do that. Last question…my last meal will be 6pm Thur night and I plan on breaking fast at 6am Sunday. That’s 60 hrs. Is that too long for a first time EF? Thanks everyone! I LOVE Keto!! (I’m down 28 pounds since Dec 19)
Extended fast questions
I’ve only done a few in the 5.5 months I’ve been following a ketogenic diet. I started with some shorter (24 and 30 hour) fasts. I’ve done two 36s and one 48.
They get easier the longer you’ve been eating low-carb, both from improved fat adaptation where your body can easily derive the energy it needs from your existing stores, and because you ideally develop the mental habits that allow you to avoid responding to hunger signals and just wait them out, and have identified the difference between true body hunger, and other triggers like habit, time of day, stress, boredom, entertainment, etc.
Personally I’d go for a 24-hr first (skip 2 meals in a row) just to kind of start training your mental fasting muscles and see how you feel as you go along.
I’ve done many 4.5-5.5 day fasts, 3-3.5 day fasts, 36 hour fasts, etc., but I’ve been low carb 5+ years and fasting at least 3 years of that. Am attempting two 36 hour fasts this week (and did two 36 hour fasts last week). I started skipping breakfast a few days a week, then having bulletproof coffee for bfast and skipping lunch, then skipping bfast and lunch a few days a week. I then went to 3.5 day fasts, and from there to 4.5-5.5 day fasts (can’t make it over a weekend). So, I’d say try some shorter fasts first. Fasting is better after you make it through the first two days, but it (for me) never gets that easy.
Thomas isn’t a big fan of fasting, I think it is just personal preference. I don’t ever hear him substantiating his claims other than to say that he thinks intermittent fasting should be intermittent, IE not every day so that it remains an additional tool at your disposal.
I think there is some merit to the concept that extended, or every day intermittent fasting could lead over a long period of time to a decrease in your metabolic rate, but I don’t think that happens with a once a month fast.
Personally I fast Sunday night at 8pm until Tuesday night at 8pm every week, and I have large feast meals the days I am eating, and am normally in a calorie surplus on the non-fasting days. I think that is a great way to introduce metabolic variety. My body has its own fat to run on during the fast, and lots of food when being fed. It shouldn’t think that it is starving, this cycling should be sustainable for a reasonable amount of time.
Hi,
I am on day 4 of my first ever long fast and just feeling so tired and low energy. I am taking electrolyte pills and salt. Is there something more I can be doing?
The reason I have never stuck to long term fasts is the low energy. Even on keto I struggle with energy. I am 30# over weight so I know lack of body fat isnt the issue.
Thanks!