How to start, break a fast and how to consume all calories?

(Cbasszu) #1

Hi ive been looking at fasting for a while and accually want to start in the next few days. Heres a few questions. Im curious about prior to starting.

  1. best foods to consume prior to fast, aswell as breaking a fast

  2. i know that the first meal breaking a fast should be relatively small, low on carbs aswell what i was wondering is how often should i eat after my fast ? Every 2-3-4 hours ?

  3. is it better to combine keto with this if ive never done keto aswell ?

Also lets say i would do 20/4 break my fast and then eat my last meal before starting again how would i be able to consume all my calories there (good calories) aiming for arround 1550 cal… all answers are greatly appreciated!! Thanks :slight_smile:

(Robert C) #2
  1. Keto foods - for several weeks - fasting without going keto first is very painful and includes the delights of “keto flu” with deep hunger (the first time)
  2. Dr. Fung recommends something small (a little salad, handfull of nuts, whatever) and then a normal meal an hour later. If you have been taking your electrolytes, no real need to break a fast as you would a true water fast (which might require honey in water, wait 3 hours, 4 almonds and 4 blueberries, wait 3 hours, a tomato, wait 3 hours etc.) to avoid refeeding syndrome (but that is really only a concern on 10-day+ water only fasts).
  3. Better not to combine keto - better to be several weeks past your last “keto flu” symptom. You are (again according to Dr. Fung) supposed to stop your fast if you feel sick. The best way to avoid accidentally breaking your fast early due just to simple “keto flu” symptoms is to not have them.

I answered the above based on EFs - then noticed you’re asking about IFs - sorry about that :grinning:

For a 20/4 fast you would want to eat two 775 calorie meals. For example, one at 1 PM and the other at 5 PM. What you would likely want to avoid is just eating for 4 hours - not a good long term strategy as eventually (after weight loss) you will probably want to move back to a regular lunch and dinner time (to join other people) at regular meals. You will also (if you plan to consider it a “feeding window”) overeat - especially if there are nuts or fat bombs around.

(Carl Keller) #3

For fasting less than 24 hours I don’t see a big need to do anything special in regards to breaking it. Just eat… and eat until you are full.

For fasts or 2-3 days or longer, it might be best to break your fast with bone broth. According to Thomas DeLauer this should rouse your gut biome gently and better prepare it for solid food… which you should eat 15 minutes after the bone broth. I’ve tried it and I can’t complain.

Hopefully you are fat adapted if your fasts are greater than 24 hours.