In Keto for 1 months & 3 weeks, want a fasting for 7 days

(Sandy) #1

Hi everyone, I would want some recommendations the fasting and the method of fasting.

My Profile: 30 years old, Height: 4’11"
Start weight: 3/1/19 - 106.5 lbs
Last recorded weight: 3/28/19 - 101 lbs
Current weight: 4/22/2019 - 100 lbs
Goal weight: On or before May 15 - 92 lbs

As you can see, I lost little to no weight in April. I had no cheat meal ever since I started and I workout 3-4 times a week 45 mins each. I also drink apple cider vinegar morning and night to boost the weight loss.
Did I do anything wrong?
I thought the reason might be I am still eating too much, and I would love to do fasting for 7 days. Does it sounds like it would help?
I have heard people fasting for 24 or 36 hours straight. I also have heard many people would do a 18:6 fasting. What is the best way of fasting?

P.s. I know some people would say I should not lose more weight, but honestly for my height and Asian standard, I am not skinny. I just really want to be the best looking me in summer. I do care about my health a lot, I am in very good health condition. I appreciate your caring and suggestions!

Thanks all!

(Carl Keller) #2

Maybe, maybe not. The closer we are to our goal weight and the older we get, the harder it is to get to what we think is our ideal weight. Our body wants to keep some fat on our body to use as insurance against injury, famine and child bearing.

Some things you might try is to reduce or eliminate artificial sweeteners because those can affect our insulin levels. You can also try reducing dairy and nuts or even lowering your carb allowance to 20 or even 10.

Fasting can be a useful tool for weight loss. It keeps our insulin low and encourages our body to use fat for fuel. Like any skill, fasting becomes easier with practice and maybe you could start small. Try a fasting window of 16/8 at first, eating two meals per day and if you become comfortable with that, you can try one meal per day. After a while, maybe try a 2 or 3 day fast and so forth.

I think it’s very important to keep switching things up though. Constant fasting might lead our body to adjust by lowering our metabolism and that is going to make us feel like crap. Occasional days of feasting reassures our body that famine is not a threat and our metabolism won’t be sacrficed.

(John) #3

For your height, 92 pounds is within a normal range, so don’t let people “thin-shame” you. There is a Thai pop star who goes by the stage name of Mint or Mintty (Thai: กุญช์ภัสส์ พรปวีณ์วรกุล), and she is the same height as you, and her published weight at one time was the same as your goal. She looked perfectly fit and healthy at that weight.

My experience with fasting is limited, and I use it primarily as a hunger-management reset tool. Meaning - over time, I tend to drift back into habits of eating when I am not really hungry, but for other triggers like habit, stress, or time of day.

So I find that fasting for 24 to 48 hours helps me remind my body that being hungry is like an itch, that I can choose not to scratch, and that the sensations subside if I don’t give in.

I have not really done it for significant weight loss, though. More as a psychological tool to reset my conscious control over eating and response to hunger signals. I tend to do a fast once per month, if needed. So far my longest was 48 hours.

If you want to try, go for 36 hours. That’s just one day of not eating. See how that works for you.

(Alec) #4

Good advice above. Start with a few 18:6 fasts, see how you go. If comfortable and not massive hunger, go 24 hrs. Again, if comfortable, do a 36hr or 2. Strong recommendation, don’t start with a 7 day fast.

And remember the first rule of fasting: if you feel off or unwell at any time, end the fast. There’s always another day to fast when you are feeling well.