Fasting and hunger

(Suzanne Barton) #1

Hi, all. I want to add fasting to my keto but I have read not to fast if you still experience hunger. Is this true? I have read/listened to some of Dr. Fung’s info on fasting and thought he started his patients out with a fast but then I have read other places that say if you fast while hungry you produce more insulin or something.
Words of wisdom from people who have done this longer than I?
I have been keto for 3 weeks now, 2nd try after diving off the wagon the first time, after 11 weeks Keto.
Thanks everyone!

(Ethan) #2

Everybody feels hunger! Many people start ketosis with a fast. I was ketosis in 2013 through the beginning of 2014. I went (somewhat) low, but increasing, carb after that until July 9 this year, when I went ketosis again. I quickly did a 24h fast in August and then a 48h fast that week. Last week, I did a 72h fast, and I am right now 65+ hours into a 96h fast. I can still feel hunger, but it doesn’t last long and is satisfied by water and salt.

(Judi Campion) #3

Go ahead and fast. Start with shorter fasts like 16-18 hours, start after dinner and go into the next day. Then have two Keto meals that fill you to satiety. You can do it daily really. When you hit a day where you’re not hungry at the meal time then go for longer.

Megan Ramos often mentions " exercising t your fasting muscle", that’s what this approach does. For me right now I don’t set a time limit, I just fast. If it’s 14 hours or 23 hours it’s a successful fast.

If you can read The Complete Fasting Guide by Jimmy Moore and Dr Jason Fung. Excellent resource that really breaks down all thing fasting. Good luck!

(Linda Culbreth) #4

Every time I tried fasting, my blood glucose would bounce up 50-75 points at the 16-17 hour mark. So I backed off - as a T2D it scarred me. Then, I think it was Dr. Fung - might have been someone else, but, nonetheless, someone said that only lasted a few days and then it went away.

It was the end of May or first part of June, I was a desperate woman and tried it. Wow, in a very few days that number not only went down, but stayed down. I continued an extended fast of 15 days and 21 hours. I am no longer on any diabetic medicines.

Today, I broke my fast at lunch - note - never a good idea to check recipes fasting - I had been fasting since dinner Monday night. 24 hours + 18 hours = 42 hour fast. My blood glucose number last night just before bedtime was 94, and 98 at 6:33 this morning, and then 118 2 hours after eating lunch today, when less than a year ago the fasting number was 321. Meds brought it down to 270-293 and gave me all kinds of nasty side effects.

Yes, I know - I would really like that fasting number to be in the 70’s or 80’s - it takes time, maybe more than I would like - but I am getting better and better.

Fasting was the only thing that worked for me. I had been eating keto since January, 2017, but was still snacking - cheese and nuts and seeds, and I almost obsessed over keto desserts.

Now, I do no sweeteners, real or artificial. And, I do not do any snacks at all. When I get hungry, I put some more salt under my tongue and drink another glass of water. If I’m still hungry after 20-30 minutes, I repeat the salt and water. If it continues after that, I break my fast and eat keto, knowing that in a day or two, I will be back to IF. Eat a day or a day and 1/2 then fast at least 16 hours, usually more.

Cheap breath meter and expensive one both show I am in ketosis.

Nuts and seeds and cheese - only in small amounts and only at meals, which may not be at regular meal times. Sorry this post is so long, but if I can break through the fasting wall, you probably can, too.

#5

Your story inspires hope.

(Suzanne Barton) #6

Thanks for encouragement. It’s so hard to sort out all the conflicting advice out there! Plus I am very rules/regulations oriented so I keep thinking I have to do this ‘right’ when it’s really only what’s right for me.

(Suzanne Barton) #7

I just ordered this book yesterday so I’m waiting for it to come in. Also purchased Eat Stop Eat and am currently reading it. However the author says not to fast more than 2 days a week and not for more than 24 hours at a time. So I guess I will have to experiment. I have tried OMAD but that did not work for me. Was tired and just got hungrier with each day.
Thanks for encouragement!

(Suzanne Barton) #8

This is me! I joined the HEALcare program with Dr. Westman and when I asked about fasting was told by my HEALcare partner to eat when I’m hungry and stop when I’m full. The problem with that is my system is so messed up from 40+ years of sugar addiction that I eat constantly. In fact, it seems like the more I eat the more I want to eat. So frustrating! i have been feeling more and more like I’m in bondage to my stomach which is how I’ve lived my entire life.
So, I’m trying the fasting. I’m currently at 16 hours - last meal was 1:30pm yesterday - and I’m aiming for 1:30 today.
I am prediabetic and my FBG stays firmly in the 90s as well, so if fasting helps lower it too that will be an added bonus.
Thank you!

(Judi Campion) #9

You’ll find Dr Fungs book promotes fasting of longer than 2 days! I’ve not read Eat Stop Eat.

I’m into my 4th day (my longest ever) and I have to say I feel pretty good. If my stomach would stop generating the loud noises it would be perfect!

(Suzanne Barton) #10

I tried fasting first time I did keto and the longest I could go was 3 days. But I was hungry most of the time and the longer I went the hungrier I got. But I’m going to stick to it this time because the alternative is going back to my old way and waiting for some doc to diagnose me with diabetes.

(Judi Campion) #11

I’ve struggled with fasting. What has made a difference this time was preparing ahead. I did a fat fast (I call it fat feast). I spent about 4 days eating just fatty foods to satiety. 2 meals daily plus fatty coffee.
Avocado, bacon, butter, eggs*, cheese*, the healthy oils, ghee, olives, macadamia nuts*. The eggs, cheese and macadamia nuts I ate in limited quantities. 6 eggs, 2-3oz cheese, 1-2oz nuts per day.

You could eat like this longer if needed. What it does is get you into ketosis. Then your really fueled for a fast. It has made a world of difference for me.

#12

So, to chime in, I definitely feel hunger when fasting. It does “come in waves” and can be kept pretty well at bay by filling up on water and tea and a nice pinch of sea salt on my tongue.
Most of the hunger is psychological in nature, in my case.
I just ended a 6 day fast last evening, (my first ever!) and knowing that I was going to eat, made me hungrier, as it usually does.
I hope you will have success in going through the hunger to come out on the other side well, fasted, whatever that means to you :smiley:

#13

Being able to grab a couple of pink salt crystals and put them under my tongue really seems to help me when I have hunger or cravings during a fast, along with staying hydrated.

(Judi Campion) #14

I struggle with salt. It makes me gag by itself. On food it’s fine. In water plain, nope.
I use bone broth and add more salt. My bone broth has 2000mg on its own!

I have had success this week putting lime in sparkling water and adding Celtic Grey salt. When I’ve used up my pink and grey I’ll source out the Real Salt mentioned in the Salt podcast.

(Alan Williamson) #15

Potassium is also good to supplement with or in avocados. Sometimes I will snack on the first day or two because I sometimes get very hungry and my stomach is making noises. By day 3, it is not as hard. A person doesn’t need to be perfect to be successful. Experiment and find what works for you.

(Ethan) #16

@alanwil2, Be VERY careful supplementing Potassium. High potassium is deadly very quickly.