Starting my 10 day Fat/Water Fast
190.7 lbs 35.5 inches Day 1 of 10 day fast.
I managed to put on weight over the weekend, i ate some of the most caloric dense keto foods I knew of. Prime Rib and chicken wings (char grilled) contributed to the 3 lbs of weight gain. Some of that is food weight, some of that is water weight. I estimate that 1 lb of that is fat (not enough physical activity to increase muscle). So now I am ready for the 10 day fast, as I easily have enough body fat to support it.
The protocol is simple. Days 1-4 will be fat fasts. This is to offset the most difficult part of a longer fast. I know from my past fat fasts that I will not feel any hunger during this phase and metabolism will remain where it is. Please keep in mind I am fat adapted from 8+ weeks of keto with no cheat days. I do not advise fat fasting if you are still a carb burner and not adapted. I also do not advise long fasts if you have under 15 lbs to lose (like me, heh).
Days 5-10 will be water/black coffee only. This is where the self experiment comes into play. The 6 days of water fasting will be a new PR for water fasting and when combined with the fat fast will easily be the longest fast I have done so far. The purpose of this is to test the difference between fat fasting and water fasting in terms of metabolism drop, energy levels, hunger, weight loss, and weight regain post fast.
My 5 and 6 day fat fasts both yielded about 2 lbs net loss that stayed off after the weight regain during the feast periods that followed. I had to eat a lot more than I normally would to regain the weight I have over the weekend, and like i said, most of it is food and water weight (which will fall off dramatically during the first 4 days of this fast).
What I am expecting from this 10 day hybrid fast is about 1-2 lbs loss per day, about 34.25 inches around the belly hopefully at the end (which would be another P.R.) and also setting a weight loss P.R. as well, though that will be a close call as I expect to bottom out around 180 (still a PR but not quite high school weight levels).
Once again I do not advise doing this length of fast if you are on medication, or have any health problems. You should consult your doctor and get blood work before attempting a fast of this length. Also long fasts are not really necessary if you are making progress and getting results from shorter intermittent fasting from 16 to 48 hours, especially if you are keto. Save the big guns for the big battles. Long fasts are typically not done for weight loss. They are to cure chronic metabolic diseases, improve health and longevity, remove damaged cells and replace them with new fresh cells (during the re-feed and rebuilding process). The fast will be followed by 20 days normal keto with 8 hour eating windows (daily 16 hour fasts). I expect to regain most of the weight lost during the fast with maybe 2 to 3 lbs of set point reduction. If at any time I feel that the fast is having too many negative effects or if I feel that I am at risk of anything bad, I will end the fast early.
In the spirit of this fast I started watching "Naked and Afraid XL season 3" I find this show to illustrate what lack of food and water does to people of varied levels of body fat composition. It also makes my fasting seem more easy when I see what they put themselves through. A lot of information can be gleaned from this show on just how we would do if we were dropped into that situation and how desperate people become for protein and fat (vegans take notes, heart of palm and plants result in weakness and starvation in these situations). Whenever you have a question about what we should be eating or trying to eat, look at what we would HAVE to eat if we were dropped in a jungle or forest. I also watched another "sugar is bad" documentary, both are linked below. If you still want sugar after that documentary I would classify you as completely addicted (some parts were hard to watch).
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