Combining fasting with low carb 1

[StuntNun]

This thread is for people who want to combine fasting with a low carbohydrate way of eating such as Low Carb Bootcamp, keto, paleo or primal.

Disclaimer – I am not a health professional – I am relying on my own reading and experience. If you have a relevant health condition then consult your doctor before introducing fasting. For example, people with diabetes or high blood pressure often require medication adjustments if they cut carbs or start fasting. In many conditions, medications must be taken with food which may dictate one or more regular meals per day. If you have had an eating disorder, or tend to be obsessive or controlling about food, then fasting may not be appropriate for you. I’m happy to chat about any of these issues but this thread is not a substitute for professional medical advice.

Why fast?

1. To lose weight
2. For the health benefits (e.g. reducing insulin resistance, triggering cellular repair, lowering inflammation, reducing blood pressure)
3. All of the above!

Types of fasting

1. Intermittent fasting (for example 16:8)
2. Fasting mimicking diet (such as 5:2)
3. Extended fasting (over 24 hours)

I will describe each of these over the next three posts. Most people start out with, or working towards, either 16:8 or 5:2. Before we get started, my top fasting tip is to make sure you have plenty of calorie-free drinks: water, black coffee or tea, green tea or herbal teas. You may need to drink more than usual because you aren’t getting any water from food during your fasting window.

We're visiting my ILs for food over the weekend. I know there will be cake and in my current state of mind I'm not sure I'll be able to resist. I want to resist, not only for my body but also because I hate failing in front of MIL. So that's my slightly weird motivation for getting back on track this week.
Good luck in Tesco @StuntNun
Have a lovely break @VenetoResident the weather is great atm, hoping it sticks around for you

@Oneborneverydecade I really hope you resist the cake!
Last night all I could think about was putting my face in a bowl filled with cookies...... then I brushed my teeth and went to bed ... sigh!

@Oneborneverydecade what can you do to help yourself resist? Could you take an alternative? I find that greek yogurt mixed with double cream, topped with raspberries and a shaving of dark chocolate looks like an equally delicious option, and (for me) is an alternative that works. Or the chocolate mug cake that people have been raving about on the bootcamp thread?

Enjoy Tesco @StuntNun! I'm very excited by the order of U.K. goodies I have scheduled for delivery!

@Oneborneverydecade - does your MIL know you're dieting? Will your DH support you in resisting if that's what you choose to do? I would take a lovely berries platter and extra thick double cream (must add to my shopping list!). Maybe some cheese too?

Had planned another 24h fast but the headache I went to bed with is still here and I woke up at 5am. So I had a chunk of cheddar for a snack with some tablets.

Run later and then chicken korma with cauliflower rice for dinner :)

Travelling home tomorrow (fingers crossed). I think I will take a packed dinner in case there's nothing suitable en route.

MIL does know that I'm low carb and DH is very supportive. In fairness MIL has only said positive things about my weightloss, but I feel like they'll be waiting for me to trip up (probably all in my head). Berries and cream/yoghurt is a great idea though thank you, I don't eat them generally so will definitely feel like a treat. Thanks everyone

Ooh what goodies are you getting Veneto? I've moved around the UK a fair bit and miss the "cuisine" from the other regions. One of DH's friends just returned from Northern Ireland with a loaf of Veda bread for our DCs.

I'm at 44 hours now and feeling okay. A bit hungry but I do find the second day is the worst for hunger so I'll see how I go. Today's workout wasn't great; I couldn't finish all my sets and I had a longer recovery time between sets than usual. So although you're supposed to be able to exercise fasted it isn't working for me after the first day. I did yesterday and today though so I can take a couple of days off now for however long my fast lasts.

I'm 60 hours in now and feeling ever so slightly faint this morning even after water with electrolytes so I'm having a cup of vegetable stock with extra salt to see whether I just need more electrolytes or not. It's difficult to tell because deep ketosis always makes me feel a bit weird and wired; I'm the same if I cut carbs very low for a few days. Anyway, if this is the natural end to my fast then the vegetable stock is a great way to start breaking my fast. If not and it keeps me fasting a little longer then I'm not too worried about technically breaking my fast. How is everyone else doing today?

I am in awe @StuntNun. When you say vegetables stock, is it literally just an oxo cube?

20 hours today and struggling this last 30 mins but luckily on a work call that stops me from eating (clearly paying attention to this meeting!)

My issue now is that i haven't gone to the toilet for a few days which is very unlike me fingers crossed for movement soon!

Going to relax my hours for the Easter break and enjoy my self a little bit ☺

It was half a vegetable stock cube in a mug. It's about 20 calories but helps with electrolytes. It did the job actually and I feel fine now. I always forget how cold I feel when I'm fasting. I'm sitting in the sun in the park wearing a thick hoodie with my hood up and sipping peppermint tea to keep me warm. I must try this when it's 30 degrees in the summer!

My plan to do 38 hours ending this morning was abandoned when DH cooked a roast chicken last night - yum. I think I did 22? But most importantly I didn't eat anything off plan. Will try again from tonight.
I can't imagine fasting for 60 hours at this point @StuntNun very impressive. How was Tesco?
Have you seen that Waitrose sell chicken bone broth in their lunch section? It's 99% chicken stock
Enjoy your Easter break @MasterOfOne

Good tip on the chicken bone broth Oneborn I'll have a look for that. I usually make my own beef bone broth but my regular supplier is out of stock at the moment - geddit! I didn't dive straight into extended fasting, I worked my way into it gradually. I did 16:8 for a long time before trying a longer fast. I've only done a couple of 92-hour fasts but I get bored of not eating after a while. Also I have lots of yummy things lined up to gradually break my fast so they'll eventually tempt me away.

Hello everyone, I'm planning a 36 hour fast from now. Got my water and electrolytes ready, wish me luck, this will be my first extended fast for a while.

Good luck ZiggZagg! You've got this.

Did you get through your 20-hour fast okay yesterday MasterOfOne? How about you ZiggZagg, how are you feeling this morning? Is anyone else fasting or planning a fast this weekend?

Morning!! Yes no problem yesterday, broke fast with a lovely cheese and hame omelette (could literally eat those all day!) Dinner was grilled salmon and broccoli. Had a couple of glasses of prosecco and some treats but still kept in my calorie allowance.

Now I have woken today really wanting to try 36 hours again - Friday nights are the best because my daughter eats elsewhere so there is no need ro prepare meals today. So I think I am going to buy some vegetable stock cubes and try my 36 hours again. I am going to try hard to clean fast, but not going to feel bad about a splash of milk!

Wish me luck!!

Apparently Jason Fung recommends homemade vegetable broth over stock cubes. One cup of vegetables (onion, carrots, celery, leafy greens, broccoli or cauliflower stalks, mushrooms etc.) to one cup of water plus salt and pepper and simmer over a very low heat for a few hours. I like to make it in a lidded casserole in the oven because it's much easier to get a consistent low heat compared to the hob. I cook it at 100C.

Oh wow ok - do you reckon I could do it in the slow cooker??

Off to Google recipes

The slow cooker would be perfect. You don't need a recipe - make sure you've got at least one aromatic (onion/shallot, celery or carrot) then make up the rest with whatever you have handy. If you have time then you can save up bits and bobs through the week, for example the last slice of onion that was a bit too thick, the ends of a leek, broccoli stalks, carrot peelings etc.) You don't even need to chop them up because they're going to be strained out at the end anyway. Then measure in approximately the same volume of water as vegetables and add salt and pepper. I prefer to use whole peppercorns because then they strain out with everything else. Some people add herbs such as thyme or bay leaves but I find the flavour intensifies during the cooking time and they can end up overpowering everything else.

That's a really good shout! I have most if the ingredients so will give it a crack

Morning, I'm still going! Plan to fast until breakfast tomorrow but will be sensible about it as it's my first in a while. Lots of water and herbal tea at the ready.

I've almost made it to 96 hours - four days - and I'm getting clear signs it's time to end my fast (faint nausea, slight but steadily growing hunger, constipation.) I'm going for a short walk to help with the latter problem and then I'm going to break my fast with a light soup. I slept really badly last night - only five hours - and my period started yesterday so I think that all adds up to a lot of strain on my body so taking the fasting out of the equation should help. On the plus side I've only managed two 92-hour fasts in the past so 96 hours is a real achievement for me.

Made it!

Excellent job @StuntNun

I made it again to 26hrs before feeling really dizzy and faint every time I stood up.... I don't know maybe my body isn't designed for longer fasts?

So today no fasting and will think about tomorrow too!
Happy Easter all

How are you replacing electrolytes MasterOfOne? I use an electrolyte powder in at least half of my drinks while fasting - and I usually drink a lot while fasting. I also add a pinch of salt to some drinks and take a daily magnesium glycinate capsule. If I still feel slightly dizzy during a fast then a salty drink sorts me out straight away. If you want to prolong your fast - and there's no reason why you need to - then I suggest experimenting with using e.g. bone broth, coffee with a small amount of cream or coconut oil. I love rooibos tea with a teaspoon of coconut oil. Some people take apple cider vinegar in water or even drink pickle juice. It's fine to use these "training wheels" as Dr Jason Fung calls them to extend your fast. Once you're used to longer fasts then you'll find you don't need them any more. On the other hand, if 24-hour fasts work for you then you can do two or even three a week. I prefer to do one extended fast per month then usually 16:8 the rest of the time but that's because I have some healing to do so I prefer the longer fast for autophagy rather than several shorter fasts which are probably better for weight loss.

That sounds really sensible @StuntNun

So yesterday I salted, had a little bit of milk in my tea/coffee and had a quarter of a vegetable stock cube. I probably need to try better electrolyte replacement, but when I look on amazon I am confused by all the different brands.

I like fasting, I love how I feel when fasting, particularly the mental clarity and focus I get at work and general sense of wellbeing if that makes sense.
Also I have spent all my adult life "controlled" by food and hunger - this way of eating is a revelation to me because for the first time I feel like I am in control and then can be more considered in what I am eating and how I fuel my body.
Weightloss is a benefit and I guess a simple measure if success in my book.

I am going to keep trying!