Stall after 72 hour fast

(Cindy) #1

I did a 72-hour fast last week and every since then I’ve not lost anything gained back what I lost during the fast and what’s really disappointed as my BS, BP and heart rate have all gone back to pre Keto. I haven’t cheated I do less than 20 carbs everyinday my macros are where they need to be. I feel bloated and joints are hurting again. I usually do 20/4 IF several times a week. Not giving up, but… I was losing 2-3 lbs per week for 9 weeks prior to this. Any ideas, suggestions would be appreciated

#2

Blood pressure and joint pain are strongly related to, if not actually caused by, higher levels of insulin, so I would consider what you ate after the fast to refeed since eating raises insulin while fasting itself lowers it.

Even if carbs are low, just a reminder that protein has half the insulinogenic effect of carbs, so an extra 20 grams of protein above maintenance is the same as eating 10 extra carbs.

There’s also the insulinogenic effect of sweeteners and dairy, especially whey protein.

(Cindy) #3

Thanks for the info. I actually really use any sweetener if I do it’s maybe a packet every 2-3 days of Xylitol. Protein I think it’s probably been a little high a couple days maybe 22 - 23% of total macros for a couple days, but in the 10 days since the fast I haven’t really had anything that I wasn’t eating before which is odd because I keep it pretty simple I don’t do desserts or fat bombs. Cutting out Dairy for this week to see if that has any effect. I just felt concerned because everything was doing so well before the fast and I believe in fasting just didn’t understand why everything went backwards after. Guess still learning, got a long way to go, will get it figured out.

#4

Can you provide an example typical day of meals and snacks? This will help us help you.