Female, 50yrs, 155cm tall (5’1)
No major health conditions (other than being obese)
Been on keto 4 months.
I’m in this for the weight loss.
Starting weight 105kg (231lb), now 95kg (209lb), Loss to date 10kg (22lb)
(Long history coming - skip to last paragraph for the gist of my post)
My weight has averaged about .25kg (.5lb) per week, which I feel is fairly slow and steady. At first, I found this rate of loss very disappointing but over time I have adjusted my expectations and am now sort-of OK with the pace. 4 months and 10kg in, I am starting to see a difference in my skin and I am quite concerned about excess and saggy skin. I know, I should wear that as a badge of honour. But I won’t. I know I’ll be really disappointed and discouraged if I finally end up slim but am still ashamed and embarrassed by my body. It’s not rational, but I know that is how I will feel. The saggy skin issue is why I am somewhat comfortable with the slower rate of loss.
I have been reading widely on how to avoid skin sag and the best solution I can come up with is extended fasting to achieve a state of autophagy. Hence, last week I overcame my fear of fasting and complete my first 3 day (72hr) fast, supplemented with fat at about 200g/day. It was supposed to be a 4 day fast, Sun night to Thurs night but I chickened out on the very first day, and started on Tuesday instead.
I found my first fast much easier than I anticipated so decided to try a 5-day water fast this week – no fat supplementation. My last meal was Sunday night and my next meal will be breakfast Saturday morning (I get home from work late on Fridays and don’t want to eat late at night, so I’m holding off for a nice breakfast). I have been very surprised to find that I have no hunger – I’m guessing this is because my body has LOTS of fat and protein (spare skin) to feast on so I don’t need to eat.
I have been slack measuring Ketones and BGL, but the measures yesterday were Ketone 4.4, BGL 3.9, which gives a GKI 0.89.
5 day fasts really fit well with my present lifestyle. I live away from home during the week and stay in B&Bs or share houses – so no pantry or fridge to raid, and no meal prep to do. SO (to get to the point) I’m thinking of making a 5-day fast a more regular thing.
I’m thinking of introducing either a regular Mon-Fri water fast followed by Sat & Sun feasting OR doing a Mon-Fri fast on a fortnightly basis and back to my usual OMAD or TMAD for the other days. Given my goal of reaching autophagy to reduce skin sag, I don’t really see the benefit of shorter, more frequent fasts.
I’d be interested to hear from people that have incorporated 5-day fasts into their eating pattern. What was your regimen? What results did you achieve? How did it effect weight loss? Any random side effects?