Day 3 of the Fat Fast and Weight Is Falling Off
188.3 lbs 35.5 inches 65 hours Fat Fasted
The Weight is once again falling off, the belly is shrinking and the fat fast is proving once again that it works just as well as a water fast during the fasting period. Jury is still out on the keto refeed and if my weight will rise once again to the low 190s. Metabolism is fine so far, with no drops in energy or being cold. My brain is as focused as a water fast would be at this point. No hunger yet either, which is bad ass. Ironically, no craving either.
So far on this fat fast I have maintained 90% + fat and 10% or less protein/carbs. Careful to keep it low on the single serving basis so as not to exceed 50 calories from protein or carbs in one 3 hour period. Calories around 600-800 per day (fat fasts require staying under 1000). So far the majority is from heavy whipping cream. Other foods I have added based on their macro breakdown have been Pecans (1 serving only) which I salt heavily and 100% Cacao Chocolate sweetened with Stevia/Erythritol. The pecans and chocolate were consumed separately in the day, never in the same "meal". This is where my fat fast differs from the traditional fat fast promoted by Dr Atkins. I do this based on work of Dr. Longo with the Fasting Mimicking Diet, which also is a little more liberal with carbs and protein. My research on fasting and autophagy are the driving force behind the protein restriction, however evidence suggests that for weight loss benefits only, any food with an 85% fat 5%carb 10%protein ratio would be acceptable as long as calories were kept under 1000 per day. I will experiment further in future Fat fasts, but I wanted to test out the most powerful first. It should also be noted I am only pissing moderate ketones (my buddy has strips), which is probably due to being fat adapted. Might test urine ketones at the end of the fat fast to see if it remains the same, though urine strips are unreliable when fat adapted.
Other versions of the fat fast allow for more protein and focus more on the calorie restriction. I believe that is a mistake because over a certain amount protein shuts off autophagy. I will test this further on a future fat fast, but for now I want to thoroughly explore this current protocol. When autophagy gets shut down, hunger will happen due to a reduction in amino acids after the ingested protein is used up as it takes a while to get back into autophagy.. This hunger will pass, however I believe dropping in and out of autophagy may have consequences in terms of lean mass loss. The greatest amount of lean mass loss on a water fast occurs around 72 hours, then the body increases it's reliance on ketones for energy and is no longer demanding it from gluconeogenesis. After 72 hours of a long water fast this levels off and ketones and fat become the primary energy, with a smaller blood glucose requirement. Ketones fill in the energy gap for the brain making the brain happy.
I would like to stop at 7 days, however If I notice metabolism drop, or any other negative symptoms I will end the fast early. There are reports that a fat fast can show a decreased metabolism in the 5 to 7 day range (which is a bit longer than the metabolism drop from a water fast which tends to happen around day 5 or so). I have not experienced the metabolic drop of a fat fast yet, but I have experienced it multiple times from water fasts. I am surprised by the higher metabolism dispite such a huge caloric deficit. I know the ketogenic refeed ramps up the dropped metabolism (otherwise weight gain would be consistent and steady and not plateau going up as it does). When eating keto our weight stabilizes at our natural set point. It takes a long time to lower that setpoint but over the course of 3 years mine slowly dropped. The last 10 lbs is the bitch of the bunch, but I feel if I adhere to this WOE long term it will continue to fall to healthy levels (though that level is subject to interpretation).
Didn't get my video uploaded yesterday before I left for work, will be posting it shortly. Then I have a sponsored video thanks to a generous contributor today that I will film. There is some pushback on keto going on and the video I will film today will address that.
I am definitely happy with the fat fast so far. Will experiment and refine it going forward, but it will be a weapon in my arsenal against obesity, weight regain, metabolism and hunger.