Fasting first timer

(What The Fast?!) #1

Hi all! First off, I should be asleep right now…I need those 8 hours so I’ll make this quick.

  1. The dudes did a podcast and article on why it’s easier for some to fast than others - namely because you can only use/convert about 30 cals from each pound of stored body fat into usable energy. By my estimations, that means I can utilize about 1100 calories from my stored body fat. Does that mean that I shouldn’t do longer fasts? Or should I supplement with some fat (but then I don’t get the advantages of the growth hormone)?
    2.) I’ve been doing keto for just under a month but my ketone levels are still low (0.4-0.6) - should I wait to fast until my levels are higher (and I’m fully fat adapted) or will this help to raise those levels (and get me adapted more quickly)?

Thanks all! I’ll dream of answers to all my keto questions!

#2

It’s up to the individual on if/when to start fasting. It’s not everyone’s cup of tea, and that’s ok. You might have a harder time of it when you’re not fully fat adapted, but only you can be the judge. n=1 :+1:

#3

If you’re drinking plenty of water and getting plenty of electrolytes, then if you’re hungry, or tired or cold, it could be a signal that you’ve reached your daily limit from body fat and dietary fat would be a good idea.

The estimate of my daily calories from body fat is about 600 calories per day and I just started a fat-fast since I plan to go 96 hours, but I’m not currently targeting specific calories and will just have something as needed.

My personal opinion is that you’re probably adapted enough that fasting should be fine. My experience has been that it’s the social and lifestyle issues from fasting that are the most challenging.

(eat more) #4

and ignoring previous “programming” (especially if you’ve been involved in fitness)

you won’t lose muscle
you can train fasted…and it’s amazing
you aren’t gonna die or pass out no matter how many ppl say you will
you don’t need to eat just because “it’s time”

just tell your brain that you’re busy and to be quiet

:blush:

(What The Fast?!) #5

@mikki thanks - just wasn’t sure if it hurt metabolism if my body is only able to garnish 1100 cals from stored fat daily and I usually eat more than that. I just read Obesity Code but also just read the thing about 30 cals per day per pound of fat so was a little confused.

#6

If you’re feeling overly cold that could be a first sign that your metabolism is slowing down to compensate.

(eat more) #7

my understanding is that intake is cummulative versus daily…
with IF you are still taking in enough “supplemental” food in your eating window to keep your metabolism happy
with extended fasting you are basically “cycling” your intake with added benefits.

i need to read the whole series but these may help

https://intensivedietarymanagement.com/fasting-myths-part-5/

https://intensivedietarymanagement.com/caloric-reduction-vs-fasting-part-9/

(What The Fast?!) #8

Thanks @mikki! One more question - I’m still healing (from the 2nd degree burns I posted about in another post), think it’s best to wait for that to be all healed up? I know healing wounds takes extra calories, but thought fasting might be okay.

(eat more) #9

my unsciencey thinking…(meaning i don’t have links but you can google “fasting for healing” or something like that)
you’ll prob heal faster without the body having to focus on digesting food, regulating hormones, and all of that stuff and it will prob reduce the possibility of scarring

(What The Fast?!) #10

Hmm…could be! When I went to the burn center last week, the nurse asked if I was eating enough because I wasn’t healing quickly (I had been restricting calories and not eating to satiety for those two weeks, something I have stopped doing). Since that visit, I’ve been trying to eat to satiety and I’ve noticed that things are looking better (though that could be because it’s the 3rd week of healing). I’ve got an appt this Friday so we’ll see if it’s helping! I may try for a 24 hour fast starting this afternoon or tomorrow. …maybe I’ll just have a big lunch, skip dinner, and skip breakfast tomorrow!

#11

This :100: I started my extended fast on Sunday night after a weekend of binge drinking then eating shitty food all night and the next day. I have been so good about keto & drinking and if it wasn’t for that one dumb night I wouldn’t have tossed away months of effort to break the carb addiction.

I have been following Keto since September and have had amazing results. I then tried IF and loved it, did a few 2-3 day fasts with no problem and now I am going for 21 days (fingers crossed) Granted it is only been 70ish hours but I feel great. I haven’t craved a cig yet and I am/was a pack a day smoker.

Once you get mental control over your goal I believe the sky is the limit & you are your own worst enemy to finishing. With that said, hopefully I succeed!

(eat more) #12

i keep thinking of things LOL
going back to the healing thing…
animals naturally don’t eat while injured or sick…we’re just animals that muck things up with overanalyzing/overthinking right? LOL

#13

I’ll add that Human Growth Hormone (HGH) goes up as fasting continues, so that will aid any repair or healing, but in the case of @KetoLikeaLady since she’s healing from burns, it becomes extremely important that any fasting is preceded by a feasting period so there’s more than enough in terms of micronutrients and labile amino acids (proteins in circulation waiting to be used).

In other words, if you’re going on a non-stop trip in the car (fasting), you’re going to pack up the car with everything you need (macros, micros, protein, etc.) on the trip before you leave.

(What The Fast?!) #14

So…I thought to myself, I’ll have a big lunch and then skip dinner and breakfast tomorrow, go for my first 24 hour fast. I did have a larger lunch than usual, but now it’s dinner time and I’m starving. Wahhhh…

When is this “I’m not hungry” thing supposed to kick in?! Granted, I’ve only eaten about 1350 calories today, so maybe that’s why, but um…yeah.

To that point, I’m guessing I didn’t “feast” enough? How do you know?

Probably just being a whiner though. :slight_smile:

(eat more) #15

do you think you are fat adapted?

i think you know when not eating sounds like what you want to do…i didn’t plan any of my fasts…first one i did was just like “meh…it’s already been 15 hours…how long can i go?”

for me it’s easier to start the fast at my last meal so a good portion of the fast is spent sleeping :slight_smile: (but i don’t go to bed thinking i’m going to fast the next day…it just happens)

(What The Fast?!) #16

No, I don’t think so. Ketostix have never registered much color; I’ve been testing my ketones and I’ve been between 0.4 and 0.6 the last couple days. I haven’t felt at all like “I’m not hungry.” I can’t reference any amazing spurt of energy, because I have always had great energy. No real changes…but again, I’ve had weird stuff going on - I got those 2nd degree burns all over my chest and it’s basically been a giant open wound; I’m waiting for it to heal (another month the doctor says)…

I usually work out 5-6 days a week but I haven’t been able to for over 2 weeks because of that - still waiting for doctor’s okay.

There’s no hard and fast way to know for sure, right?

(eat more) #17

how long have you been eating keto? (sorry i don’t remember)

i don’t test for ketones because this is the way i eat and i don’t need another thing to worry about LOL
the presence of ketones doesn’t mean you are fat adapted it just means you are on your way :slight_smile:
about ketostix:

not that i am aware of…everyone is different and adapts at different rates depending on healing and corrections needed…i’ve read that it takes us (women) longer…yay us LOL

i think with the trauma and disruption in your “normal” it may just take a little longer for your body to “get it”
i say don’t try and change too many things at once…just focus on your carb limit and keto on :slight_smile:

EDIT: added link

(What The Fast?!) #18

No worries, I don’t expect you keep track of each person’s journey. :slight_smile: About a month now. I’m working on total carbs (not NET) and the only carbs I’m getting come from green vegetables, cheese, and very very few nuts.

Edit: I also eliminated artificial sweeteners, in case that was affecting me. (I pray to sweet baby Jesus that’s not the case, because I really miss Stevia…)

(eat more) #19

i wanna say that it took me at least 2 months to be even close to being adapted…but i’ve done a lot of calorie restriction and the opposite over the course of my lifetime…and am/was probably insulin resistant.
seriously we are doing a lot of undoing of previous habits and it just takes time…even tho we want it now :slight_smile:

have faith :blush:

i added a ketostix link that you may not have seen to the post above your last reply.

(What The Fast?!) #20

Thanks @mikki - that’s actually really good to hear. I had a feeling it was because I don’t have a ton of weight to lose and because I have definitely calorie restricted (and have done about a thousand diets) for many years. I’m really looking forward to being fat adapted and see how my workouts and bike rides are!

Two months huh? …I’ll try and be patient. :wink: So - should I wait to fast until I’m for sure fat adapted? (Aside from today - I went ahead and skipped dinner, I’m hungry but I’ll go to sleep soon and just eat breakfast in the morning.)