Feeling bad on extended fast. What am I doing wrong?

[Werner]

Hi,
I have been keto sinds 9 months and finally decided to extend a fast. I have occasionally done 24 hour fasts but now I wanted to see how it feels for 3 days and possibly extend to 5 days.
However on Day 2 I felt crappy. Lightheaded and couldn’t concentrate at work, trouble finding words etc.
This morning, after 59 hours, I woke up with a bad headache and decided to have breakfast (3 eggs).
I supplemented with 1 tsp Lite salt, 1tsp keltic sea salt and magnesiumtaurate.
Am I missing something? Any tips or tricks?

[Q66]

Hi Werner –

First of all, given how you were feeling, it was a smart decision to end your fast. The lightheadedness and trouble finding words might indicate you were low on salt and electrolytes. Some people drink “keto-aid” while fasting. I don’t have any experience using it for extended fasts.

Next time, perhaps think about the last meal you eat before you start your next extended fast. What I like to do is make bacon, then cook brussels spouts in the bacon grease. It helps me accomplish a few things: 1) It makes me feel full for two days, which makes fasting a whole lot easier 2) The extra sodium in a food like bacon might help with the problems you recently experienced.

Some people may not agree with this, but if I am doing an extended fast and am feeling very hungry, I will do a bulletproof coffee. However, I don’t go too crazy with what I put in it. Just a 1/2 tbsp of butter and 2 tbsp of cream. It will lightly spike your insulin, but will keep you in ketosis.

That said, the experience of many who do extended fasting often comment that it gets really easy after day three in terms of not feeling hungry and having more energy and mental clarity.

Good luck!

[Werner]

Thanks for the replies. I think I will try it again soon and just stop when I don’t feel well, like I should have done on day two.
I also consider a fat fast.

[Anniegirl9]

I agree with @decreebass, @Shortstuff adding MCT oil breaks a fast. And I’m not sure it’s a very good way to break a fast even if that were the goal as it can be very hard on the stomach.

[ctviggen]

Day 2 is usually the worst day. For me, I begin taking extra salt immediately (even for 36 hour fasts), on the first day, using salt under the tongue and putting salt in my beverages (coffee, tea, herbal teas, even water). I will take in some No Salt maybe 2+ days in and magnesium if necessary (any cramps). I take in way more salt not than I used to. I just did a 4.5+ day fast like this, a few weeks ago. Plan on doing another 4.5 day fast next week.

I used to exercise on these longer fasts, but I no longer do that. I get too hungry if I exercise (in fact, I’m amazed I used to be able to do that). My longest fast is 5.5 days (blood pressure gets too low), and I’ve done maybe two handfuls or less of 4.5+ day fasts, many 3+ day fasts, many many intermittent fasts (say, 22-36 hours).

[Ajax]

Need a bit more information as to how fat adapted you are. It looks like you might be trying to do too much too fast with so many 4.5 day fasts and very low BP. Day 2 is my tough day too, but I am keto for a year and pretty much fat adapted. But I only do EF’s about once a month. Otherwise, time restricted (eg. no snacking, 2-3 meals/day)
General suggestion is that if you feel crappy - stop. Stay on keto and when it feels easy and good, go again. Slowly…

[PaulL]

One thing that Dr. Fung and Megan Ramos say is to stop fasting, if you don’t feel well. I figure if even they say that, then it has to be good advice.

[Paendora]

59 hours

You doubled your previous longest time. That’s really good. Others here have said you have to ‘build your fasting muscle.’ I started with 24, then went to 36/40. I’ve done several 4 days, and love the way in really puts me in touch with my body.

I’ve just started the last 24 hours in a 5 day fast. It’s not a water fast, and it’s not a fat fast. I still have BPC in the mornings (just butter) and at some point the past few days, I’ve had a cup or two of bone broth. I keep salt near me and have pinches of the course salt throughout the day. Lots of water. Some green tea if there’s hunger pains.

Congrats on your experiment. Do what feels right. KCFO