So, just how much weight should you expect to lose while fasting? I hear that question from a fair number of people, so I although it will be a short article, I thought I’d answer that question today. According to Dr. Jason Fung, whom I consider to be the world’s leading expert about fasting for medical purposes, you should lose about a half pound of fat per day while fasting. A lot of people think the weight loss will be a lot more than that, but I find that number to be fairly accurate. Weight loss that you will sustain is usually about half of a pound per day. Sometimes I lose significantly more than that in a day, sometimes I even gain a little while fasting. The difference, I believe, is the water fluctuations in your body. With my Tanita Body Composition Monitor I can see the daily fluctuations in water in my body, and the more water your retain, the more your weight will be, of course. Having water in your body is not a bad thing… in fact if all of your water was gone you’d be dead, so don’t worry about it! Just keep in mind that if you gained a little weight one day, that does not necessarily mean you have more fat! When you fast, you will usually lose significant weight after the first day, and a fair amount after the second day. But when you are fasting, your body generally releases a fair amount of water, which means you lose more on those first couple of days. For example, on my current fast, I lost 3 pounds after day 1. However, you should expect that after you start eating again, that water loss will return. So, for example, let’s say that you fast for 10 days, and your total weight loss is 10 pounds. That is 1 pound per day! But, after you eat for a couple days, you will probably gain back 4 or 5 pounds, which is all water. So, your actual fat weight loss at the end will be more like 5 or 6 pounds, or, as Dr. Fung says, about a half pound of fat loss per day. I would say that over the past, I have probably lost slightly more than a half pound per day while fasting, but less than a pound per day. Not significantly more, but maybe .6 pounds per day instead of .5. Perhaps the reason is that I had so much weight to lose, I can’t say. Overall, though, I would say that Dr. Fung’s estimate of weight loss is pretty accurate, and it is what you should expect. Don’t get discouraged when you gain back that water weight after the fast is over, that is just natural. Keep on fasting!
Welcome back to another edition of the Expat Answerman Podcast! Some people have been asking me to have a new Podcast episode, and it was certainly about time, so let’d do it! Today, we have a very interesting questions from Joseph, a person who was visiting the Philippines and ran into some problems. His problems were unique, and though is story sounds pretty incredible, even unbelievable, I was happy to help Joseph. Joseph was visiting the Philippines some 4 to 5 years ago. He got kidnapped, and the kidnapping lead to him overstaying int he Philippines. Joseph has a family here, including
I have been fasting for about a week now. At the time of publication of this article, I will be more than halfway through day 7 of my current fast. Usually, when fasting, I rarely feel hunger after Day 2 or so. Yesterday, Day 6 was a bit tough for me, but I made it through. The tough thing was that I was basically hungry all day long. Well, not really all day, I guess. I started feeling hungry at 12:08 PM, just after noon. I know the time, because when I started feeling hungry, I looked at the clock and that was the time. When I saw the time, I knew what it was. It was not real hunger, it was just a mental thing. I find that the times when I think I am hungry are times when we are “supposed to” eat. Lunch time, dinner time, etc. Our minds are conditioned to expect food at those hours, and our mind tells us that we are hungry. If you stop and really think about it, you will generally realize that your stomach is not really asking for food, your mind is just responding to its conditioning to expect food at that time. At 1 PM, I decided to take a nap. I was still feeling hungry, but I was quite tired, so I fell asleep quickly, and slept for about an hour and a half. When I woke up I was no longer hungry, but a couple hours later I was hungry again. During fasts, if I feel I need it, I do allow myself to consume some bone broth. It is very low in calories, and I keep some of it on hand for situations like I had yesterday. I only had a tiny bit left, though, about a half of a coffee cup. I ate/drank that broth, even though it was a tiny amount, I felt very full afterwards. I use the bone broth to delivery salts and electrolytes to my body, it is important to maintain those things during fasting. My strategy with the bone broth is that I don’t like to consume any for the first 4 days of a fast, I will take some on Day 5 or beyond if I feel I need it. Getting through Day 1 and Day 2 are the hardest in fasting, but still not that tough, once you are used to it. As Dr. Fung says, playfully, if you fast you are exercising your “fasting muscle” and my muscle is pretty much fully developed now, and I don’t find much trouble fasting. From time to time, if I do feel hungry, if you stop and think about it, being hungry is really not that big of a deal. The feeling of hunger usually passes in 30 minutes or an hour anyway, and it is not like you are going to die. There really is nothing wrong with feeling hungry. I mean, if I was like those marathon runners from Kenya who have like 5% body fat, being hungry is a signal that you better eat because your body needs the nutrition. But, when you are obese (but heading in the right direction) hunger is not going to kill you. I think one of the reasons why we westerners feel hungry fairly often is because we have been conditioned to eat many times each day. I mean, most westerners don’t eat just 3 meals a day. Most will eat 5 or 6 small meals, snacks and such. That is what we were taught was best for us. But, the newest information says that is not correct. Eating so frequently causes our insulin levels to always be elevated, which in turn leads to weight gain, or at least the inability to lose weight. Also, having constantly high insulin levels is very bad for diabetics, it only leads to increased insulin resistance. Well, these are just some thoughts about hunger. I find that, still, I rarely am hungry while fasting. When I do get hungry from time to time, I am able to work through it! Hope you are doing well!
Yesterday, I mentioned that I watched a movie over the weekend, and in that movie I learned about Type 3 Diabetes. Well, the movie had so much information that I really wanted to share it with all of you! There is a lot of valuable information here. The name of the movie is Carb Loaded: A Culture Dying to Eat. I think that is a great title, because people are really dying from what they eat, and it is getting more and more common. The movie is a little over an hour, so it is a long watch, but I feel it is very worthwhile if you have the time! So, what do you think? Did you take away anything new from the movie?
If you come to the Philippines as a tourist, or you live here, the likelihood is that sooner or later you will ride the bus. I am sure that a lot of you might be wary of riding the bus, maybe you don’t know what you are supposed to do, how it works, etc. I get the perception from a lot of foreigners who are planning to come for a visit that they think that the buses here are old rickety falling apart rejects from the developed world. Actually, nothing could be farther from the truth! The buses here, at least