Fasting 20:4

(nicole) #1

Hi everyone! I just starting fasting this week and I’m not sure I’m doing it right. Before I started fasting I was eating pretty healthy for about a month. I was 195 pounds and I’m 5’4. I have a window to eat at 2pm to 6pm so I usually will try to eat some chicken with veggies. My third day I was feeling alittle weak and my heart was racing not sure if it’s normal. If anyone has any advice or guidance I’ll really appreciate it. Thanks

#2

Make sure you’re eating enough, it can be difficult for some people to fit in sufficient nutrition within a short window, especially when first starting out. Are you including fat with your chicken and veggies?

(nicole) #3

Honestly I’m not even sure lol, I’m new to all this healthy eating. What kind of fats should I include ?

(Allie) #4

Ketogenic diet is high fat, moderate protein and very low carb. Maybe best to get used to eating keto properly before trying to fast?

(Linda) #5

Welcome.
Here’s a link to the dietdoctor website that has very comprehensive information on what to eat and what not to eat.
https://www.dietdoctor.com/low-carb/foods#foodlist
Have a read and let us know if you still have any questions.
In regards to fats, the best thing to remember is to stay away from any processed, manufactured oils/margarines and stick with natural fats/oils like butter, extra virgin olive oil, coconut oil, avocado oil, macadamia nut oil, lard, bacon fat etc

(James storie) #6

I agree with @Shortstuff. Those new to this WOE do not need to fast! Give your body time to fully fat adapt before you try fasting. You may ask when that will be, your body will let you know! You will forget to eat! When this starts happening, then you can focus on a fasting regimen. Until then, all you’re going to do is screw up your metabolism more than it already is. I was keto for almost 2 years before I tried any kind of structured fasting. Take it easy and enjoy the process. This is not a diet!

(Dany Bolduc) #7

When fasting your body pushes more adrenaline, testosterone and growth hormones, and that peaks right around the 72 hours mark.
That could somewhat explain a feeling of that heart racing, BUT that is when ‘extended fasting’ for that amount of time… and you should not feel weak.

What you are doing is ‘intermittent fasting’. Is it possible you are not getting enough fat ?
With IF you have to make sure that you get proper caloric intake in your feeding window. When you fast, fast. When you feast, feast.
The goal of a reduced feeding window is NOT to also reduce the caloric intake. This would then just become a ‘calorie restriction’ diet that would slow down your metabolism.
You don’t want that.

I may be way off the track, but with a feeling of weakness, that would be my first guess.

AND if that is not it (and you DO get plenty of fat), you might want to discontinue IF and investigate with your doctor the cause of these symptoms.

#8

Ya, this is where the scale can be a helpful tool — with IF, one’s daily intake can vary quite a bit, either due to the type of IF chosen, or simply having days where one is more or less hungry. Keeping an eye on the scale (weekly-ish) can be an indication of needing to change the volume of food/nutrient density depending on one’s goals.