33F 5’4” SW:160 CW:150 GW:120
For additional context I lost the first 10 pounds over the period of almost a year by just cutting alcohol during the week. My fasting starting weight would be my current weight, 150. This is my first week and I’ve completed two separate 40 hr fasts. I know that I’m capable of continuing to do these, but wondering if they get any easier? I definitely struggle for a few hours each day and I just chug a few glasses of water and try to focus on a task until the hungry feeling goes away. I obsess a little over what I’m going eat the next day (not in a restrictive way, but an indulgent way - like a cheeseburger) is this normal?
Edit: I haven’t weighed myself yet after the first two 40s. Planning to weigh myself once a week.
I’m only a couple of months into integrating two 36 hour fasts per week into my schedule, but IMO it has gotten easier. I chose these fasts because of my proclivity for endurance training, and I’ve been able to continue my exercise routine during fasts without much difficulty.
I follow Dr. Fung’s advice and drink 8 oz water when I wake up, followed by coffee and mineral water throughout the day. The bubbly mineral water definitely helps with hunger pangs, and you will begin to recognize the waves and learn how to productively cope with them (it is a skill). At first I felt a little funny after working out while fasting, but after drinking some mineral water and stretching I felt better. I don’t experience any discomfort post-exercise on fasting days now.
A couple of times early on I felt exceptionally tired/depleted so I shortened my fast to 24 hours, but haven’t had any problems since then.
It helps to remind yourself that it’s okay to feel hungry, and to reassure yourself that you will refuel at the proper time, and that the discomfort will pass.
Why specifically ADF? Hunger dissipates the longer you go into a fast, especially the more you do it. The hardest part of a fast is usually the first couple days. Also, unless you eat a keto diet, you’re probably not hitting ketosis, and struggling with energy as well.
I know it sounds daunting, but you’re much better off doing infrequent longer fasts of 3-5ish days, or even longer. If you consistently do 1-2 day fasts, you’ll just be repeating the hardest part over and over again. Also, I’ve noticed that after a few longer fasts, I no longer struggle with energy or hunger on my first couple days. Seems like once you do a few longer fasts, the shorter ones get easier.
Some other tips, if you aren’t already, implement some form of IF when you’re not fasting, and try to keep it consistent. Hunger comes from a hormone called Ghrelin, which triggers hunger around the times you’re used to eating. If you eat constantly, or even 3 meals a day, you’re going to have to deal with it frequently, but if you do OMAD or like an 18:6, that’s a lot less time to be hungry.
Also, keep yourself busy, if you feel hunger, find something to distract yourself with. Also, green tea and coffee with nothing in them curb hunger, and have other benefits, and I also like taking pickle juice when hungry. Just make sure it’s something with no version of sugar in it, like Vlasic Purely Pickles, or make your own. Ingredients list should just be vinegar, salt, spices.