Fasting 101 please?

#1

I have listened to episode #5 a couple of times and am still a bit confused. I am wondering is someone could lay out the process/options from a newbies perspective? This might make a good show topic as it has not been discussed for almost a year.

Some things I would like clarification on -

  • Another overview and/or update on the benefits of fasting.

  • When should I start fasting, assuming I am new to Keto. Is there a right answer to this?

  • Further from the above question - What is the best way to transition from IF to a 24 - 36 hour fast. Should you build fast 18/6 to 20/4 and then 36 hours?

  • I am confused about what breaks the fast - I hear some say BPC is OK, some say not. Does chicken broth break the fast? Perhaps like others - I think I need my coffee in the morning to be a functioning human.

  • Lastly, please talk about the types and dosages of supplements you recommend during a fast.

Thanks in advance.
Tom

(Guardian of the bacon) #2

If 50 people answer, you will likely get 50 different answers to these questions. There are no hard and fast rules, part of it is testing to see what works for you and personal preferences.

IMHO get keto adapted, figure out how to make keto work for you. Ride the initial wave of generally easy weight loss (for most people). Once you’re several months in and 50 lbs or more down you will likely come to a stall. (this is somewhat dependent on amount of weight to lose and how much metabolic healing you have to do) This is when I would introduce extended fasting. You can introduce intermittent fasting anytime after you get to the point that you can easily skip a meal or 2 without stressing.

I routinely like the OMAD (one meal a day). From there I transitioned to occasional extended fasts. Personally I don’t like 24-48 hour fasts. This is the hardest period to get through and also the amount of time to really begin seeing the most benefit. IMHO a 3-4 day fast is ideal with an occasional 5-7 day thrown in. I like the slightly longer fasts because it takes a couple days for the full benefits of autophagy to kick in.

Lots of differing opinion here. To just enhance weight loss and break a stall BPC is likely fine. If you are seeking the benefits of Autophagy you really want zero calories, water, black coffee, tea only. Once your body fat gets lowered to a certain point you likely need to supplement a fast with dietary pure fat (no protein) to maintain a longer fast. Your body can only extract a certain amount of energy each day from a given amount of body fat.

Some don’t take any, some take bone broth, I maintain my normal supplement routine, (magnesium citrate, Vit D, Multi-vit, potassium) with some added sodium in my coffee and some boullion.

Fasting schedule?
(Mark) #3

Great post

#4

@jfricke - thanks very much for your thorough response.

(Morgan Rose) #5

I just felt fasting 101 was best place to ask this…

When doing IF how do u determine the times of day to have the window open for eating?
Is it just based on everyone’s lifestyle or is there specific time frames that work better for body?

#6

It is typically person dependent. Some people would rather have a large lunch in middle of day at work, while others want to eat dinner with family (as examples). Sometimes you have to try one way, and then discover you prefer another way instead.

What I have observed is people start with cutting out all snacks first. And then step 2 is skipping one meal (for example breakfast). Then, as step 3, some people go for the 20:4 IF, which is one meal a day (like dinner, with a 4 hour eating window, and 20 hours fasting).

Hope this helps :slight_smile:

(Scott Shillady) #7

Then once you feel comfortable doing that, you can skip dinner when your window opens, and have breakfast the next day and have a breakfast in the morning for a 36 hour fast, I usually do 20-4 during the week as I have no desire to eat during the day, and I often skip friday dinner and have a nice breakfast with the family on Saturday

(Morgan Rose) #8

Yes! Thank you! I’m 45 days in but I’m uncertain I’m “keto adapted” just yet

#9

Well, you are smart thinking about trying fasting when you are more than a month in with eating keto meals. It’s a lot easier embarking on IF if you eat keto than a SAD diet. People who eat keto typically withstand not eating during the fasting window a whole lot better than glucose-burners (who burn down their small inventory of glucose, and then they start going crazy looking for snacks).

(Guardian of the bacon) #10

While I am unaware if there is any hard and fast “science” on this I have heard reports that due to circadian rhythm and some other factors that the “Ideal” may be to eat your large meal in the morning and than fast through the rest of the day & evening. I guess the only way to know for sure would be to test it on yourself. To me it would just be too socially cumbersome. I like eating my evening meal with my family. For someone living alone this may not be as much of an issue.

#11

Well - I am just completed my first 36 hour fast! I am excited. I must say it was significantly easier that I thought it would be. I stopped eating Friday night about 7:30 p.m. and fasted all day Saturday and made it to Sunday morning.

Saturday morning I did have my usually coffee with 1T MCT and 1T HWC. Some say it is not fasting at that point, some say yes… Well for my first time I am good with it either way. Next time I may skip the MCT and HWC and see how different it is.

Again - It was easy and I feel pretty good. Never really had cravings. If you are thinking about trying this - go for it.

Cheers