When Should A Newbie EF?

(Nathan Toben) #1

Knowing what you veterans know now, when would you say is a wise time to start considering a 48-72hr fast after starting Keto?

Anytime?
6 weeks into consistent Keto lifestyle?
When satiety signals seem back in harmony?
When IF feels manageable?

(Ron) #2

After fat adapted. This can range from 4 weeks to 4 months depending on the person. You being as healthy as you are will probably adapt fairly quickly (within the 8 week mark probably) if you stay within your macro guidelines. Most everyone that adapts has a good idea when it happens to them from body signals.

(Chris W) #3

Just my opinion,
Until you have become fat adapted I would not EF. It will be much easier, let your body sort itself out and you become much more flexible once fat adaption happens.

IF should be happening on its own if you are doing things right, you should not really have to try at it, it will just happen one day. I started to IF at about 6 weeks, and was full blown IF every day after I fat adapted. I let my hunger determine if I will be IF or not on any given day.
If your hunger signalling is not messed up, and your satiety signalling is not messed up then things will be easier.

I found that my hunger signalling started cause me problems after I changed shift at work, I have since started to normalize and I am returning back to my old shift and its screwed again. My issue though were a little unique in that I would not eat enough soon enough and run out of energy on very long hard days at work. Being keto I have found that it is important think in advance once I hit 18% body fat(male 44 very active)

I started this about 15 pounds over my target weight and pretty quickly dropped that, so in an effort to maintain I really started to kick in the fat.
I refrained from IF most of the time and never did EF at that point in fact I was running about 18% higher intake on average with every few days I would run 25% higher intake just to stablize my weight and energy. At this point I was about 6 months into fat adaption and 8 months into keto.

(Katie the Quiche Scoffing Stick Ninja ) #4

I am 11 weeks into Keto and 6 weeks fat adapted.
I completed my first few 24, and 36 hour fasts this week.
I would not have been able to attempt either prior to being fat adapted.

(Michelle) #5

Yep, after fat adaptation. If you have an overwhelming feeling of hunger during a fast that can’t be satisfied with a little salt or a glass of water, then I’d say to stop your fast. You shouldn’t feel hunger.

The only time I feel hunger during a fast is when I fast to make up for indiscretions :joy: like too much protein, bourbon, or peanut butter the previous day!

(LeeAnn Brooks) #6

It will come naturally to you when it’s time. I tried IF a bit too soon and had to back off. You don’t want to be too hungry or you risk making bad food choices.
I didn’t make the same mistake with EF though. My first EF started off completely unintentionally. I simply got so busy I forgot to eat until later in the day. Then I realized I wasn’t hungry and said “well lest give this a whirl.” I went 40 hours. Next time I went 60.
Just listen to your body. It will tell you what to do.

(Nathan Toben) #7

getting so much out of y’alls experience and responses. wish i could always respond more thoroughly by just wanted to show appreciation