I was very recently introduced to fasting as a fat loss method. I have some questions:
1.- I was thinking about fasting for around two weeks. Do you think this would be doable for someone’s first time? 2.- I know after eating again I should expect to gain some weight back. How much would it be? What if I gain all of it again (and how do I avoid that?) 3.- Would I be okay if I just take daily vitamin supplements? Or do I need to take something else?
TYIA!
I just said the bulk of this to someone else so please excuse the copy and paste. >.<
Here is how I do my extended fasts. YMMV
I start with doing strict keto, then carnivore. I wait to begin my fast when I know I am fat adapted. It keeps my hunger down and helps the transition because I am already in strong ketosis.
I then look at my reason for fasting. Am I wanting to lose some weight, wanting to lose some inflammation, or am I wanting to heal? If it is weight loss or inflammation I will allow myself to have coffee and green tea during the fast. If it is for healing I ONLY allow myself water with electrolytes.
Your body will cleanse itself out pretty well by about day 3-5. I like to do long fasts. 2 weeks feels really good for health reasons. Just remember that electrolytes are required…do not skip this. And it’s easier than you think it is.
As for eight loss, it is a great time amount for weight loss, but you will gain everything back if you do not refeed correctly. I would start with something shorter than 2 weeks. Maybe do IF on a 16:8 rotation for a week and see how you do, then move to 20:4, then OMAD (still on a keto style diet) then try a 24 hour, then a 48 hour, then a 3 day. After you complete a 3 day you feel you can take on more days pretty easily. When you refeed be sure you start slow and don’t go right back to junk eating 3-6 meals a day. Instead stick to maybe a bulletproof coffee and OMAD. Good luck!
Don’t pig out, don’t eat fructose or sugars, your body will be in a form of pure ketosis on a long fast like that. Giving it fructose rt after (like watermelon, which I like, but don’t understand using to break your water fast of 14 + days at all) will spike your insulin and of course begin fat storage instead of burning.
So, I believe a previous faster recommended 2 - 3 days of bone broth 2 cups of Steamed Spinach to start, and then 4th day lots of probiotics like Yogurt, Kefir, Kimch etc., to fortify your gut with good bacteria. And then slowly whole foods after that. Keto and IF combo again to continue to take off wt.
That’s what I’m doing, anyway