Optimising a fast


(Splotchy) #1

I want to try fasting for to help me lose fat while retaining lean mass. (At present I am about 37% fat and 59% lean mass according to my scale; I weigh 20lb above what is deemed my healthy range, so I know I have fat ready to burn). I’m already fairly fat adapted in that I eat <50g carbs daily and have lost weight doing so but have plateaued.

I don’t want to do very lengthy fasts - probably 1-2 days. What I’d like to know is how to maximise the fat burn and minimise loss of lean tissue. I’m just going to have water/black coffee and some salt/magnesium.

Am I right in thinking that if I eat nothing but mainly fat the day before a fast, I’ll enter the fast with low insulin and be fat burning asap?

Am I also right in thinking when I break the fast to eat mainly protein (I’m thinking buttered steak) so as to maximise any lean muscle repair and capitalise on any increased growth hormone?

People who can explain the science, or say what their experience is, please post!


(Jane) #2

https://idmprogram.com/does-fasting-burn-muscle/

Lots of info on this site about fasting, breaking your fast, etc.

With your higher carb limit (50) I think eating just fat the day before you start your fast will be beneficial and reduce your glycogen stores.

You probably won’t see much fat loss with a 1-day fast and sometimes it is all gained back when you start eating again.

And if you fast for 2 days you are getting into the territory where hunger diminishes and it gets much easier to extend to 3-5 days.


(KCKO, KCFO 🥥) #3

While you are on the IDM site Janie recommended, search the blog there for Fasting, there is a multi part blog on all things fasting, it is excellent.