Newcomer to Fasting - would love some advice!

newbies
(Dan S) #1

Hi all, I’ve started ketp just over three weeks ago and for the last week have been doing 23:1 fasting, mostly because its more convenient after the appetite started to fade (don’t have to carry my keto food to work anymore!) and even now, whilst waves of hunger creep in and out, I have just read through Dr Fungs 25+ pages of why fasting is good and feel like I could keep going.

Some things that I wanted to ask about before I leapt in though. I’ve read that not being fat adapted might make it harder, I’m not too worried about that, but is there any other reason to wait until I’m fat adapted to fast longer?

I’ve read a lot about supplementing with salt, potassium and magnesium - not too worried about the salt or magnesium and I already take a multivitamin each day, but the potassium gives me pause just because too much is a bad thing (or is it? everything I’ve read recently seems to turn my brain upside down to what I have been previously taught!) what to experienced fasters do to supplement? how much and how do you know when you need it or dont?

Also anyone that has had experience with leaping right into fasting after eating junk (without much of a transitional period of keto or low carb) I’d love to hear how it went/is going!

Thanks for your help and advice!

(Todd Gamel) #2

Being fat adapted is definitely a plus, and as you are already eating all of your calories in a 1 hour window, you should have no problems fasting. I realize that a lot of people that fast supplement sodium, potassium, and magnesium while fasting. I will be honest, I do not add any additional potassium or magnesium when fasting and I have never had any problems with muscle craps etc. Having said that I take a men’s multivitamin, and a calcium, magnesium and zinc supplement, as well as a B-vitamin each day whether I am fasting or not.

As for salt, I put a 1/4 teaspoon of sea salt on my tongue two or three times a day since I have found when I water fast I urinate more frequently. I think the salt absorbs better on or under your tongue. Then I chase it with a small amount of water.

(Dan S) #3

Thanks Todd for your advice! I’ll take that on board, I just bought some salt (I’m travelling for work at the moment - another reason why fasting is so attractive to me!) I might look into supplements on top of my multivitamin if i start to feel off.

I’m 36 hours in, and aside from a little hunger at the 24h mark, I don’t feel much different, except for a little extra spring in my step! …and 0.4kg down too :slight_smile:

(Todd Gamel) #4

That’s great Dan, for some people it is not the actual hunger that gets to them, but the thought of eating food that makes the fast difficult. I was keto for quite a while (about 18 months) before I started my extended fasting regimen. Like many I had been following a standard IF (16:8 protocol), but was just unsure about extended fasting until I read Dr. Fung’s book ‘The Complete Guide To Fasting’. While I have completed many 3 - 4 days fasts, I now fast 2 days a week. Eat for 5 days, fast for 2 days(5:2 protocol). Next month, on September the 1st, two weeks before my 56th birthday I plan to do my first 7 day fast.

I know some people experience quite a bit of hunger around the 24 - 36 hour window, but so far I have not found that to be true for me. While I monitor my blood glucose, BP and ketones during my fasts, I do not always check my weight as my primary focus for fasting is to increase my insulin sensitivity. I will monitor my weight when I do the 7 day fast though just for my own curiosity. Good luck

(Dan S) #5

Thanks for checking back in! I completely understand the thought of food getting to people rather than the hunger. I have been getting all my keto meals delivered for 3 weeks, and my 4th week got delivered last night (ordered before deciding to fast), they arrived last night and unboxing them and putting them in the freezer might’ve been the most challenging part of the fast so far! I wasn’t hungry but if there was cheese in any of those bad boys, I sure as shit would have tucked right in :slight_smile:

As an update, I am 60 hours in and lost 0.9kg on the scales over the last 24 hours! I’ve been drinking green tea and sparkling water and taking a little pink salt here and there. Picked up a cold brew black coffee this morning but realised that I no longer enjoy coffee as much as I used to ): Aside from collecting the food last night I haven’t really had any problems! There was a birthday cake at work and a morning tea for a lunch and learn which people kept asking me to help them eat but I didn’t feel at all tempted to eat any of it… happy days!

Good luck for the 7 day fast! I would love to measure all the things you are measuring too but I just don’t have the equipment yet!

Thanks again for checking in!

(Todd Gamel) #6

I love my morning coffee with heavy whipping cram, I am not a black coffee drinker. So when I fast I have to drink Earl Grey in the morning as I do not mind a good cup of tea without HWC.

(Dan S) #7

I still haven’t tried tea or coffee with whipping cream, I’ve had a bulletproof coffee and was fairly ambivalent about it. Might have to try both when I quit the fast!

Another update! 84 hours in, 1.1kg down in the last 24 hours, 3kg gone in total! 11.3kg since I started keto!

A lot of energy over the last 24 hours and no real issues to speak of other than a white furry tongue haha

My mind is starting to wander to how I will break the fast when my body tells me its time… how do you go about breaking your fasts?