Question about refeeding after long period of fasting then restarting

#1

Hi! Just joined this forum after listening to Dr Fung and the podcast. I have done Keto before with success and am trying to come back to it in combination with fasting. So i am technically not a “newbie” in the sense that i know the benefits of Keto but i am starting fasting so want to make sure i am doing it right. I have done IF before but it is my first time doing a longer fasting, with today being the 7th day.

I have a few questions:

  1. I am going to refeed today/tomorrow and am curious if it is advised to refeed one large meal or the whole day of eating?
  2. After i finish refeeding on that day, is it OK to immediately jump to fasting the next day?
  3. I read some articles saying it might be easier on the stomach if certain foods are introduced over span of couple of days but then there are people who say they can eat pizza and steak and stuff their face in but feel fine. I am leaning toward the latter (still low carbs though!) and want to restart fasting asap.

thanks!

(Jason Christianson) #2
  1. When refeeding from an extended fast, usually it’s better to start with small meals. In my own experience, I’ve had an easier time on my innards by taking in a small amount 30 min before trying to eat a full meal
  2. I dunno. I believe consensus says give it a couple of days.
  3. For me, it doesn’t seem to matter. Whatever I put in my stomach is pretty traumatic :wink: THat being said, a big meal of pizza to break my fast was not a smart thing (even though I didn’t eat any crust, just toppings) it was my worst refeeding experience so far. Seems starting off with easy to digest fats have been my best results. Next time I’m going to try some chia seeds to start off with. However, I’ve pretty much always been able to get into whatever foods I want in a matter of hours rather than days.
(Dean Riley) #3

I just completed a nine-day fast. I always refeed with eggs the first meal, then I don’t seem to have trouble eating any keto foods. I do find I get full very fast, and feel the work that digestion is in the gut; not discomfort but awareness which to me is one important effect of fasting. I do add salt in my fast so don’t get a salt shock that’s apparently part of the problem.

#4

did you restart the nine-day the next day or waited couple of days?

Also, is there an “optimal” number of days to stay fasting before dropping? I would imagine once the body gets into gear to burn fat as source, the burn rate “flattens” to a certain rate that further fasting has no rate gain but still burns fat.

And as for Keto, basically as long as we stay low carb, we are still burning fat or body burns carbs then immediately to fat since no more carbs right? (thats how i understand why we eat low carbs for keto).

(Dean Riley) #5

If you’re overweight you can fast 3-4 weeks,and more. I like to fast 8-10 days once a year, and stick to keto IF the rest of the time.
There’s no magic about fasting; we evolved to do this whenever necessity required. I’m a long time faster, and the only truly wrong thing is to refeed on carbs, for you will regain all you lost and more.

(You've tried everything else; why not try bacon?) #6
#7

Yeah i read some discussion about his points - some makes sense but i think the general consensus is long term fasting (after 48-72 hrs) ventures into the “unknown”.

So is there a “sweet spot” for fasting without potential negative effects? Would a 3:1 work? Fast for 3 days + part of 4th day then a keto inspired dinner? that would be ~90 hr fasting then refeed with one meal. Then restart.

Thanks!

(back and doublin' down) #8

This speaks to my concerns about BMR.

Then again, without specific testing, I’m guessing that my BMR is already screwed up from years of yo-yo dieting. So, maybe I get the weight off this time and then focus on repairing my BMR?

or by sharing Dr. Phinney’s talks, are you suggesting that fasting may not be the answer? or exercise caution?

I did 3 1/2 days (86 hours or so) EF and ended on Saturday. Today was Weigh In day. I’m down 2.4#s fat, up over 2 lbs in lean muscle mass. It’s definitely a n=1 and YMMV

#9

I heard Dr. Fung’s response and some makes sense but not sure what the whole truth is. Stephen Phinney is backed by Atkins so he might be leaning against “eating” in general. Also Dr. Fung brought good point that Stephen doesnt have practical experience to back up what he says but just regurgitating information. Now I am in no place to judge either of them since i am not expert in keto/fasting.

Dr. Fung does agree with refeeding syndrom in over 5 days. And having listened to Dr. Fung’s podcasts he never advocated for long periods of fasting but did IF ~36hrs most of the time.

#10

i like the idea of chia, psylium, or handful of nuts then eat what ever after 30 minutes.