Should I fast? ("normal" BMI, but 36% body fat)

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(Whitney) #1

Hi everyone! I’m looking for clarity on fasting in my individual situation and open to any advice / words of wisdom / experience from others.

I am 31 years old and my A1C and fasting blood glucose are normal / non-prediabetic. I’ve been on a Keto WOE for almost 7 months and lost 30 pounds. Now, I am 5’4" and 130 pounds, so my BMI is “normal” (22.3), but a recent DEXA scan showed that my overall body fat is 36.1%, which is in the “obese” range on every % body fat chart I have consulted. I’m interesting in trying some extended (3-5 days, or more??) fasting to help get rid of this excess fat and achieve a % body fat around 27% instead. I’ve done IF for awhile, but had more or less plateau’d.

I used Richard’s calculator (http://blog.2keto.com/why-fasting-is-easier-for-some-people/) with my DEXA results and assuming the average metabolic rate for a female and it recommends that I don’t need any extra dietary fat during my fast and that my body fat should be enough. I’m currently just 5 hours short of completing my first 3 day fast and I feel perfectly fine. I’m now planning to keep my fast going through a 10K race tomorrow and hopefully shooting for 5 total days, ending the fast Sunday afternoon (unless I feel great and decide to keep going…). Other than continuing to drink ~8-10 ounces of bone broth each day with Himalayan pink salt and taking some electrolyte powder in water, should I be doing anything else? I’m a little nervous about the race tomorrow since 10K is a long distance for me and I’ve never run more than 12 hours fasted before. Even though Richard’s calculator recommended that I don’t need to add dietary fat, that was assuming a metabolic rate of 1410 calories and I think it will be MUCH higher on my race day, so maybe I should add some butter to my bone broth to compensate?

Any advice / suggestions appreciated!

(You've tried everything else; why not try bacon?) #2

For what it’s worth, from what I’ve read on these forums, even the DXXA scan isn’t 100% reliable, so don’t get excessively excited about your body fat percentage. But if you want to fast anyway, why not?

I don’t fast, myself, but if you are enjoying your current fast, then don’t worry about it. I’m not sure five days is a great idea for your very first fast, so if you feel you need to eat between now and the race, be sure to listen to your body. That’s the second rule of fasting (the first one is the same as for Fight Club, lol!). If your scan really is accurate, you have more than enough reserves to get through the race without having to eat extra fat (but do it if you want to).

You should, however, have a cup of bone broth about 45 minutes before the race, to be sure that your sodium is up and your blood volume is sufficient for excellent performance. This is a tip from Dr. Phinney’s and Prof. Volek’s work with fat-adapted athletes.

(Robert C) #3

I assume your 10K races are infrequent so go ahead and eat around the race (throw in some carbs - which you’ll immediately burn off - to get a little better time).

Should you fast - assuming your DEXA is correct, I think so.
Fasting reduces fat but, another thing it does is raise growth hormone.
If you are “skinny fat” then adding some lean body mass will make it easier to get your fat % down and give you a less flabby (if you are now) more toned appearance.

(Whitney) #4

Thank you for your input. I was already planning on the bone broth, some tonight and some in the morning before the race. But how do I control blood volume - just making sure I am plenty hydrated by drinking lots of water the day before?

(You've tried everything else; why not try bacon?) #5

A cup of bone broth on the day is enough. But drinking to thirst is not a bad habit to get into, on any day.

(Whitney) #6

I’m definitely skinny fat. Despite the normal BMI, I jiggle everywhere and can grab great handfuls of fat from my arms, belly, thighs, etc. - the product of years of yo-yo dieting where caloric restriction burned fat AND muscle during the weight loss and it was all replaced by 100% fat with each gain. :disappointed:

Thank you for your input! I still feel so good that I’m not sure about eating carbs before the race, but I may add some butter to my bone broth in the morning just in case I need a little extra energy…

(Robert C) #7

The real trigger for gaining lean body mass will be strength training after you’ve moved you growth hormone levels way up fasting. Just remember to drink keto aid to keep from feeling tired.

(Running from stupidity) #8

About the billionth example of BMI being BS.

(Whitney) #9

I know! When I told my grandmother that I needed to lose about 8 more pounds of fat, she freaked out and told me that I would get sick and die and she would outlive me. She literally said this from a hospital bed after getting a pacemaker and a valve replacement. I haven’t told anyone else that I’m fasting except my husband and best friend, who are both also Keto and 100% supportive of my further weight loss and muscle building plans, but the rest of my family are so unused to seeing non-obese me that they can’t fathom why I’m not satisfied with my 36% body fat.

(Running from stupidity) #10

So you’re saying she had a very negative view of it all, then?

:wink:

(You've tried everything else; why not try bacon?) #11

Tsk, tsk. Didn’t anyone ever tell you the first rule of fasting?

(Running from stupidity) #12

The more people you tell, the more internet keto points you get!