Fasting is pretty much an individual thing. Some people do IF (Intermittent Fasting) where they eat pretty much certain hours of every day. Others, like me, prefer to do EF (Extended Fasting ) where they fast for a multiple of days at a time.
I started out by doing IF for about a month, then I decided to try EF. My first extended fast was for 10 days during mid-March of 2017. I enjoyed it and have been doing EF ever since then on a very regular interval. During that time, I have done a number of 10-day fasts, a 15 day fast and a 20 day fast. In recent months, though, my go-to protocol has been for 6 days of fasting per week. I start fasting on Saturday evening at 6 PM and fast until the following Friday at 6 PM, then have a 24-hour eating window. During that 24-hour eating window, I will eat 1 or 2 meals most of the time.
A recent 6 Day fast
A while back, I kept notes while doing a 6-Day fast, and I wanted to go back and review my notes and share my feelings and results with you today. I hope you find the information useful and helpful to you on your fasting journey.
Day 1 started on Saturday night after dinner, just a little after 6 PM. I had not weighed myself for a few days, but I always weigh myself during fasting, and my Sunday Morning weight is what I consider as my “start of the fast” weight for my records. So, when I got up on Sunday morning, about 5 AM, my weight was 235.4.
During a longer fast, I always do a lot of exercise on the first 3 days or so of the fast. This is important to me because the body produces a lot of extra Growth Hormone while fasting. I have seen medical people say that the growth hormones is about 1000% of normal while fasting. Working out on the early days of the fast is best for me because my electrolytes are in good balance coming off of a day of feasting, and I don’t experience any issues like dizziness or anything, which can happen later if I have not been taking good care of my electrolytes.
So, for Day 1, I walked for 6 miles. I did my walking in the late afternoon after things cooled down. It can get pretty hot outside any time of there year here in the Philippines where I live.
I felt good today, no dizziness, no real problems at all. During Day 1 of a fast, I do get a little hungry, but it is very manageable, and that was the case this time as well.
When I woke up, I weighed in on my Tanita Body Composition Monitor. I noticed that my Lean Muscle weight had increased by about 1.5 pounds, my visceral fat was down by a half pound, and my Fat % was down by .3%, so all was good. My weight was 232.2. On this first “day after fasting” weigh in, I always lose at least 3 lb, and sometimes more. Water is being shed for the most part, but certainly, there is some fat loss in there too.
For today’s exercise, I did weightlifting, working on my upper body. I did work on my biceps, triceps, and shoulder muscles. I have particularly been wanting to build my triceps because I have some loose skin hanging on my arms. My biceps have built up a lot in the past few months, but my triceps needed more work. I have noticed that the loose skin on my arms is starting to decrease because my muscles are growing. I would say the loose skin has decreased by about 50%. I would say this is a combination of autophagy and also increases in muscle size that is responsible for the change.
Day 2 of a fast is probably the biggest day of hunger, but to be honest, it is not too hard for me any longer, although it used to be. I did have a bit of hunger today, but when I get hungry I stop and think about it. When I do, I almost always realize that it is not real hunger, it is my mind trying to play tricks on me.
No electrolyte issues on Day 2, as expected.
My morning weigh in was a bit late this morning compared to usual, I weighed in at 5:30 AM this morning. This morning I was down another 3 lb, weighing in at 229.2. Exactly 3 lb lost. I am sure more water was leaving my body today, but a lot of fat too, I think!
Today, for exercise, I did a group of exercises that are designed to strengthen your body core, and are specifically designed for obese people. I found this guy on YouTube a couple months back and have been following his routine. At first, it was difficult, but now I am getting used to it, and am much stronger and able to do these exercises better.
Here is the YouTube Video of the Body Core workout for Obese people:
What do you guys think? These have been doing great for me, and I encourage you to check it out.
No hunger issues at all for Day 3.
Feeling great for Day 3! No electrolyte issues at all. In addition to the core body workout, I also walked 2 miles today and enjoyed it a lot. Did the walk with my son today.
Come back tomorrow
Tomorrow I will cover days 4, 5, and 6. That will take me to the end of the 6 Day fast. I hope you will come back and visit.
Fasting at Goal Weight?Yes, I will still fast after I have reached my goal weight. I will not do it on the same type of schedule that I am doing now, of course. I feel that I will mostly do Intermittent fasting, probably 20 hours of fasting per day with a 4-hour eating window. If it is a special occasion, I might eat more than that, but not regularly. I expect that I will also do about 2 days of Extended Fasting per week. I would also like to do a 5 to 10 day fast at least once per year. Dr. Fung says that if you do at least a full 5 day fast once per year the odds that you will ever get cancer are very low. I trust what Dr. Fung says because every single thing he has said so far has been a huge benefit in my life.
Low Carb Ketogenic DietI also plan to eat a Ketogenic diet for the rest of my life. That means very low carbs. I fear that if I go back to eating too many carbs I may become diabetic again, and I sure don’t want that. Diabetes ruined the best years of my life or at least made those years much more difficult. I am used to eating low carb, I enjoy it, and I love the food that I can eat on this type of diet, so why not keep doing it? I sure am looking forward to reaching my goal weight. It is a ways off, but I know I will be getting there! What else could I ask for?
Anybody who has been reading my blog posts here on 430 To Fit knows already that over the past week or so I was doing an experiment with eating Beef, Pork, & Butter.
As I reported yesterday, I will never do that again (at least not until I reach my goal weight, but probably not even then), because the issues that happened in conjunction with the experiment were just too hard to deal with. Mostly the extreme hunger that was brought on by the experiment. Fasting, extended fasting, is just much easier for me.
I don’t know why, for sure, buy eating the meat and butter mix brought me down to a much lower state of ketosis! I knew this because I can tell when I am in ketosis and how deep of a state of ketosis I am in. The way I can tell is by my breath. I get bad breath when I am in ketosis, and it gets worse as I get deeper and deeper into ketosis!
I was still in ketosis during and after the experiment, but not nearly as deeply as I was used to with the amount of fasting that I do.
I firmly believe that being in a lower state of ketosis is why I was so hungry. Beef, Pork, and Butter are all very keto friendly foods and should not have kicked me out of ketosis, nor should they have lowered my state of ketosis, but they did.
As I reported yesterday, on Day 1 of my new Extended Fast I could not make it through the day without eating an egg. I am happy to report now that as I finished day 2 and am halfway through day 3 I had no further need for any kind of food! My goal for the remainder of the week is to make it until Friday evening at 6 PM before I break the fast. That will give me 6 days of EF with that one egg being my only food. Technically that egg broke the fast, so day 1 is really an IF day, and then I will have 5 days of EF. But, I am not a stickler and will consider it 6 days of EF with one transgression.
Early on Day 2, I still felt extremely hungry, but by about mid-day, my breath got much worse (that’s a good thing) and I knew that I was back into a deep state of Ketosis again. The great thing at that point was that hunger disappeared! I was so happy.
No issues at all on Day 3 so far either. I don’t expect any issues the rest of the way through the fast You never know, but I don’t think it will happen.
Being back to doing strict fasting feels great. I am so happy to be feeling great and no hunger again!