I could add reams about my great experiences with fasting, and my failures. But I find it beneficial and will continue Extended Fasting regularly. And, I began fasting within the first two weeks of reading Dr. Fung’s offerings.
However, here’s another tip, timing.
As they say, timing is everything. Do not try to begin a long fast after eating late – such as after 9 p.m. for sure. Try to eat a big meal that ends at 6 p.m., then fast. 7 p.m. is OK too. The thinking is that at 6 p.m. you will be full until bedtime about 4-6 hours later. You sleep about 8 hours and wake up having fasted 12-16 hours already. Also, most people do not wake up hungry and many find it natural to skip breakfast. Again you are ahead of the game on the first day.
An idea I read and am about to try is to eat a very big meal of eggs and bacon between noon and 1 or 2 p.m. This very filling meal will carry most people through the evening and onto bedtime where the 8-hour sleep trick again does its work. And you wake up just a few hours shy of a full-day fast.
Now, after the 24-hour or so mark is when the test begins and the importance of hydration, salt and electrolytes kick in big time. Apple cider vinegar is also your friend.
If you are accustom to 20 hours now, then I figure a 24 is just a long movie away and 36 will become 40 before you know it. As many say, try to keep busy, or sleep late if you can, or even take an afternoon siesta.
Now, 48 hours, for me, is when the bear attacks. Getting passed that hurdle is great. It takes some doing at times, mentally and emotionally – and you will develop your own tools and methods. But it can be done. Too many on here have done it. And when you wake up on the beginning of the third day at about 60 hours you will find that your determination and sense of success will carry you through most of the third day.
At or after 72 hours you may notice some body chills or even slight shivering. If you do, test your blood sugar. If you find it too low then simply call off the fast and go eat a bit. Eating will knock you out of autophagy (maybe) but you can resume the fast a little later and still continue to get the benefits of weight loss. And if you can continue into the long fast after a small meal or snack, then you have entered the area of the “snake diet” fast. Now, if you choose to continue to eat, then eat big and go regular keto.
If you did not hit the wall at 72-74 hours, then you are in for some smooth sailing physically. However the mental aspect still needs to be tamed. During the fourth day you need to decide if it is worth continuing the fast – eat something, or fck it, I am fasting on.
While some here fast for 5-7 days and beyond, I cut my long fasts at about 4 days. I once did 4.5 and once 5 full days and found little more benefit than doing a 3.5 to 4 day fasts But that’s me and these all were water-only fasts allowing only black coffee, unsweet tea, apple cider vinegar and occasional sip of dill pickle juice. No bone broth or the like. But again, that’s me.
Some of my 3-day fasts have been mostly for weight loss and I do include one teaspoon of heavy whipping cream once a day in my coffee.
As you can tell, there are a lot of ways to fast. Indeed, I am looking forward to next summer so I can try out my watermellon fast.
Oh, and yes, plan your fasts according to your social calendar. I start many of my fasts Saturday night after a big meal and then watch football games all day on Sunday.