Hi! I started learning about keto and fasting a few months ago. I got really interested when I stumbled upon the fast summit with Mitch Asser. Anyways I did my first 3 day fast and it was really really challenging. I am now aiming for my second fast and hoping to extend it to at least 7 days. Today marks my 3rd day but My mind seems to be my worst enemy. I do great during the day since I am working and keeping myself busy, but coming home I begin to loose focus and Just think about unhealthy processed foods. My goal with keto and fasting is to pull myself away from these bad food habits and better care for my body. I wanted some advice on ways to keep my mind focused. I’ve tried lite exercising like walking on the treadmill but I’m still thinking about food. Also, since I am doing a longer fast should I be taking supplements? Should I be drinking something other than water to keep myself hydrated? Any info would be greatly appreciated
Sorta new to fasting
Should? Not really. You can have non caliric beverages like coffee and tea, but they are not required. When I fast I drink water and electrolytes and that’s it. I haven’t really done anymore fasting since I started exercising.
some times the first day is difficult
the second day is 30% difficult
third day you feel you do not want to eat
I noticed that the difficulties depends on the day before the fasting day.
If you eat lots of good fat and consume good amount of coconut oil , you will do good regarding the hunger control and energy and transition into fasting mode.
If you have hi protein meal you will not transition easily.
But if you are already on your third day, you should already completed the transition period.
If you feel tired and weak after third day, you lacking electrolytes or you are not fat adopted. you maybe in ketosis but not fat adopted.
The transition point on first and second day sometimes you think I will never be able to do this. but just ignore this resistance as on third day you will feel great with zero hunger
Are you fat adapted?
I never think about food anymore.
If anything it’s a chore. I struggle to find things to eat. But fasting is incredibly difficult when you are not fat adapted, in my opinion.
My advice:
- When fasting, my strategy in the evenings is to run when I get home from work, then watch a small amount of TV, then go to bed really early. Like you, the last thing I want is to sit at home and not be occupied.
- I think during a long fast it is very important to have extra salt and electrolytes. I chew pink Himalayan rock salt like it is candy!
Hmmm…I’m not sure which probably means I’m not. I haven’t really read much about that. Can you explain and how do I get to that point?
Let your mind think about food all it wants. Spend no effort pushing it away. Before you stop thinking about it, restate the benefits you’re getting from fasting. Then ask yourself, is what I want to eat right now more valuable to my health than what I gain from fasting?
Gradually, I built fasting persistence by immersing myself in increasingly challenging situations. This strengthened my reserve. If I shopped for a meal, cooked it, and chatted with my family while they ate the meal during my first fast, I would have raised a fork and stabbed that fast dead. The inertia of resisting to join them then pulling the trigger would likely have led to a feast.
Like Alecmcq, I also go to sleep earlier while fasting. Some mornings, I get up at 4. Since I went into EF after months of 22/2 IF, I already had food resistance until 5pm.
Totally agree with Alecmcq on salt and electrolytes. I bailed on my first fast due to vasodilation from blood pressure fluctuation as I stood up due to miserably failing at electrolyte knowledge. Now I find that a little pink salt intensifies the flavor of coffee if you don’t overdo it. A little citrus in water covers sea salt pretty well, too.
I’m new to this forum and I’m cautious about posting product links. I use a liquid electrolyte called Hi-Lyte made by Livwell, Mag L-Threonate from Mercola, NuSalt for potassium, and I take an epsom salt bath every couple of days. The skin absorbs magnesium far better than an empty gut. For the sake of phosphorus deficiency and refeeding syndrome, I take my multivitamin.
I have to buy the salt definitely. Today I felt hardly any appetite but groggy and with a very mild headache. I didn’t have to take any meds for the headache but definitely ongoing. I’m going to look into the epsom salt bath. Thanks!
Also, your desire for food will come, but it will go again. I usually have dinner at 6 pm and the hours from 6-8 are the hardest for me, especially the first two days. It’s easy to convince myself I’m so incredibly hungry / bored / not doing it right / lonely / miserable / misguided I obviously HAVE to eat something. If I wait it out, by 8 or so I’m fine again.
That’s what was happening to me but today I haven’t felt that much hunger just really tired. I don’t know if that’s why I might not be hungry
Maybe you’re just over the ‘hump’ - fasting gets a lot easier for me from day three on.
I just finished my second 3-day fast, and didn’t have any issues. Though I have had some issues with cramping in my legs at night lately, my hunger has not been an issue while fasting. But like you said, keeping busy or just having something to do definitely helps. I like to work around the house when I get home, or in the garden. Just something to keep active. But both times I did fast, I actually wanted to keep going after the third day, but I stopped to make sure I didn’t rush things too much.
I’ve also heard a lot of folks recommending to others to take more salt if/when you start feeling sluggish or tired while fasting, so I’m keeping that in mind too.
I tried lemon water today and it did boost my energy in the morning so that was great. I was very tired late in the afternoon but I didn’t try the salt yet. That’s going to be my next step tomorrow.
It has gotten easier to not feel hunger but definitely more tired. Today marks my fifth day so I’m happy and optimistic that it will be easier especially from what I’ve read from others.
I recently completed a 5-day fast. I think it helped that I picked a day to start when I just didn’t feel hungry and didn’t feel like bothering to cook anything. I wasn’t really hungry often, not even on the 4th day when I went grocery shopping. I think it helped that I had been doing 16-18 hour fasts regularly before I tried the 5-day fast.
I’m happy to report that the salt and lemon have been huge help with the lack of energy. Today makes my seventh day and I feel great. I haven’t felt hungry at all and even dared to venture to the grocery store for house supplies. Looking forward to pushing it bit forward to 10 days. What would be recommend to consume right after a fast?