Fasting Frustration

newbies
fasting
weightloss
intermittentfasting
(Jess) #11

Thanks for sharing your experience Rian.

It’s not the fasting that worries me with keto (although I’m not really that interested in doing 3-7 day fasts because I enjoy eating and want to maintain a flexible lifestyle), it’s more the “stricter” diet.

I was hoping alternate day fasting would allow for flexibility while eating a variety of healthy foods and aid in fat loss.
I’m really only looking to lose 5-10 lbs at most but Im also looking for a lifestyle I can maintain and enjoy.

How often do you do 5 day fasts?

(Jess) #12

Thanks for the tips Todd!
I’m going to do some more research and your salt tips are very helpful :slight_smile:

#13

I just listened to the Keto Evangelist podcast with Megan Ramos last night. She went from 98 lbs to 107 due to fasting, but went from size 6 to size 0. Are you taking measurements? The scale doesn’t reflect everything that’s going on.

(Jess) #14

I just took my first measurements last night so I’ll be using that from now on :slight_smile:

very true! Thanks for sharing

(Jennifer) #15

I have lost a lot so far, and I’ve had a consistent weekly loss. I usually fast Tuesday - Friday almost every week. I have bad knees so I’m just getting back into working out. This week I did a HIIT workout on Tuesday (for me anyway - walking the track and climbing the bleacher steps every other lap. It was good.) and lifted heavy last night and I gained a pound this week. Building muscle is just as good as weight loss to me.

Honestly, I think 2 weeks is too short of a time to expect results. If you are normal metabolically and insulin sensitive you should eventually see results with IF. My husband goes between carb burning and fat burning pretty seamlessly.

If you have insulin resistance issues, going back and forth between carb burning and fasting might cause you more issues. If your body is struggling to switch from burning carbs to burning fats it could cause you to not burn either effectively. Making you feel tired and hungry and not losing weight.

(Sheri Knauer) #16

I’ve been keto almost a year and when I do an extended fast I tend to gain a few pounds at first, then I lose again once I stop but I follow a keto diet with carbs under 20g/day. If your not keto because of “restriction” , then you need to check out the boring keto section of the forum. Show me your boring keto food!

(Sonia A.) #17

Don’t worry too much about the scale (it’ll spike your cortisol and prevent you from losing weight :wink:). Your weight gain may be due to gaining muscle. It’s a good thing you started taking measurements, it’ll be a better indicator of fat loss.

As for fasting and fat loss, you don’t need to go keto to see results. I lost approximately 50 lbs with fasting alone before keto and I ate more carbs on average than you. I wasn’t ready either but now I am and maybe you will be later.

@brownfat is right about salt. You need it in your fasting days and it’ll make fasting easier.

When I started fasting, it took a while for my body to adapt and to lose weight. I think the delay is normal. Plus, you don’t have much to lose, so it may take a little bit longer. IMO, you should leave extended fasts for later if or when you can’t lose anymore.

And, to finish this very long answer (sorry), don’t restrict your calories on your eating days. Eat to satiety. If you restrict your calories, you could slow your metabolism.

#18

I’ve done some pretty extensive juice fasting in the past (7+ weeks a few times) and 3-5 day water only fasts a handful of times. Water only fasts of 5 days are my new goal. Maybe 2 per month. But we’ll see, life happens.

I go in and out of ketosis occasionally as I like things like beer and going out with friends. I would be healthier if I didn’t probably but I don’t think being in ketosis constantly is crucial. When I cheat, I get all of it out of my system in say 12 hours and then get back on track. A lot of times I can have 400 grams of carbs and feel fine and be back in ketosis in 2 days.

My main point was just to consider trying keto before fasting, even for just a few days to get into ketosis. See how you feel. I notice a big difference. It just gives you a head start almost if that makes sense? The burning sugar to burning fat transition is already done before the fast begins. That makes life easier IMO.

(Jess) #19

Thank you everyone! All of your tips are very helpful (keep 'em coming! :wink: )

I think you’re all right in terms of not relying on the scale so I’ll be using that less and photos + measurements more.

I’m going to give it more time and trust the process. I just wish there was some way to know now if I was doing the right things!

Also, I haven’t been restricting them on eating days - I’m eating at about my maintenance calories (as per MyFitnessPal) or even a little above.

I’m going on vacation next week and will not be restricting or fasting so maybe this will give my body a little rest then I’ll go back to alternate day fasting once I get back for 4 weeks and see what happens. If nothing changes after 4 weeks then I think it’s safe to say I should change something.

Anyone have any insight on whether they think I’d be better doing more frequent shorter fasts or less frequent longer fasts?

(Jess) #20

Oh and also wanted to add that even not on Keto I don’t find fasting difficult at all.
My longest has been 36 hours and could have gone longer honestly.

(KCKO, KCFO 🥥) #21

Have you read Dr. Jason Fungs Complete Guide to Fasting? Since you are not aware of sodium being needed I am guessing not. He also has a blog, here is link to a good place to start reading:
https://intensivedietarymanagement.com/fed-fasted-state/

Your period can have a huge influence on weight, so fasting then is probably not a good idea. You might have more success if you choose another week in the month to do an extended fast. intermittent fasting (14/10,16/8, 20/0 protocols) should be fine,

Also, if you are not short (5’3" or shorter) you are probably at a normal weight range, and it is harder to fast when you have less available fat on your body to begin with, Richard has a calculator on the 2dudes.com blog site, you might want to check that out as well.
http://blog.2keto.com/why-fasting-is-easier-for-some-people/

Good luck on sorting it out.

(Jess) #22

Thanks so much! I’ve read a lot about fasting with most of my focus on intermittent fasting where salt is not mentioned as much as with extended fasts.

I’m 5’3" ish and according to my smart scale have approximately 25% body fat which I’d ideally like to bring to 20-22% for now.

I will definitely give these a read, thank you for sharing!

#23

I think I’m going to try out @richard’s theory. I haven’t been able to go more than three days and by the third day I an exhausted and my brain isn’t working right. According to the calculator I should eat 21g of fat, so a tablespoon and a half of coconut oil might help get over that hump.

(KCKO, KCFO 🥥) #24

Keep us posted. Love to see n=1 experiments. :blush:

#25

Will do.

(M C) #26

Question. You said you go to the gym 4-5 days a week. Is it possible you gained a pound because muscle weighs more than fat?

(Jess) #27

Anything is possible lol!
But I dont think so because I didn’t do much strength this week, mostly HIIT plus some bodyweight resistance

(KCKO, KCFO 🥥) #28

Muscle is denser than fat, an oz. is an oz. for either. Fat just takes up more space on your body than the muscle does.

(M C) #29

True I guess I should have spoken more clearly.

A pound of muscle weighs the same as a pound of fat. But the body fat is more “fluffy” and the muscle is more “dense and compact.” Muscles take up less space in your body, so body weight may go up as you add compact, tight muscle mass.

#30

I’ve read that intense exercise causes muscle to retrain water.