How often should you fast?

(Nina S. ) #1

Hi all, I’m still fairly new to keto (5 weeks in) and I keep reading comments about fasting or intermittent fasting and I’m curious to know if that’s something I should be doing. How often are you or should you fast? Is there a specific day of the week to fast? Do you fast an entire day or do you fast for a meal only? Is fasting a healthy thing to do while on a LCHF diet? Sorry for the TONS of questions, I’m just looking for advise from those of you who have done this or currently doing this and interested in hearing your experiences with LCHF and fasting especially of used for weight loss. Did you have a significant weight loss? Did you feel sick at any point?

(David Brown) #2

this is good

(Eric - The patient needs to be patient!) #3

This might help. It is a bit long but does explain the science and the how to do it.
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012

(Mary Jo Koplos) #4

Also check out Jason Fung and Megan Ramos on YouTube for videos about this approach.

I fast for a part of every single week, week in and week out. Usually at least 36 hours several times a week. Sometimes longer - for example 4 or 5 days. it all depends on my social schedule and how I am tolerating it that particular week. Some fasts are easier than others. In 7 months, I have lost 65 pounds and been able to go off insulin.

(What The Fast?!) #5

Do you experience a loss of menstrual cycle?

(Mary Jo Koplos) #6

Yes, ever since I went through Menopause :joy:

(Nina S. ) #7

@dave_3 thanks a ton!

(Nina S. ) #8

@daddyoh thank you!

(Nina S. ) #9

@EmJay nice job on the weight loss!!! I’ll look into all the suggestions and try it out :slight_smile:

(Nina S. ) #10

@KetoLikeaLady I’m VERY irregular due to PCOS. Would fasting help?

(Todd Allen) #11

Fasting is great, but I wouldn’t force it. Once you are well fat adapted you should find times when you miss a meal and aren’t particularly hungry. If so, go with it and wait until you get hungry to eat again. With luck you 'll find you can settle into a new pattern regularly skipping a meal with little effort. After that stretching it out for longer and longer fasts should be doable.

(KCKO, KCFO 🥥) #12

I suggest you start here and read them all:

https://idmprogram.com/fasting-a-history-part-i/

(LeeAnn Brooks) #13

I find it’s best to let it happen organically. After a while on Keto, you’ll notice you can go longer period between meals before becoming hungry. When this starts to happen, space your meals out more until you can skip a meal. I prefer to skip breakfast, but whatever works for you.
You can do this regularly, but try not to reduce calories too much this way. Metabolic damage can happen with continuous restricted calories. Instead it’s best to move to extended fasting (over 24 hours). I did one meal a day once a week just to prep for longer fasts. When each step gets easy, try to go to the next level. Try a 24 hour fast. Then maybe a 36 hour or 48 hour. Once you get into EF, go for as long as your body feels good. Small bouts of hunger can be eased with coffee, tea or water, but if you feel real hunger, I would stop the fast.

(Suzanne) #14

I can only share my experience so far. I made a few gradual changes to prepare me for keto maybe a month ago: weaned off wine every evening; gradually phased out carbs; prepared a few meal plans and started keto diet three weeks ago.

Many posts advised against tracking macros in the beginning so I did not do it and agree it was not necessary. But I’m doing this primary for weight loss and after a week of what I thought was perfect, hard core keto, I was down two pounds. To say I was disappointed would be a massive understatement.

But damn, I was committed at that point so instead of getting angry and eating something stupid, I thought through what I’d been eating and decided I was eating too much protein and not enough fat.

So I did two things: I’ve cut my protein a good bit to 10 to 12 ounces per day and I started bulletproof intermittent fasting. I started a week ago and now I’m down 10.6 pounds. I’m thrilled and feel fantastic.

I have two cups of bulletproof coffee (my recipe: 8 ounces good coffee, 1 Tbsp. MCT oil, and 2 Tbsp. Grass fed, unsalted butter emulsified in the blender) between 8 am and 2 pm. I have lunch at 2: high fat, low/moderate protein, low carb. Typically, a salad of low carb veg, half an avocado, 4 to 6 ounces of chicken or whatever, hard boiled egg, some grated cheese, with olive oil and red wine vinegar. I have dinner by 8 and do some variation of lunch.