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.

Thanks Venus it's passed now. I'm a very food obsessed hungry person by nature and I do find the first two days of an extended fast the most difficult. By day three I usually feel great and I don't get hungry at all. I just thought it was odd that at lunchtime I was cooking bacon and sausages and pancakes for my family and not one whiff of hunger then three hours later when it isn't even my normal meal time, hunger hits out of the blue! Anyway I went to the shop and got some crab to make soup for breaking my fast, whenever that does happen. I always judge my fasting time by how I feel. I think there's a qualitative difference between the temporary hunger that arises while fasting and the "need to eat now" hunger that signals the end of a fast for me. And of course any feeling unwell - tired, sick or headaches - means I end the fast right away. The exception is feeling cold because that seems to be a normal response to extended fasting.

That's interesting StuntNun and well done for keeping going. I often find that cooking (which I really enjoy) and shopping for ingredients is a welcome distraction if I'm fasting and it doesn't make me hungry. The exception to that is if my husband is tucking into a delicious pizza which is one of my favourite foods, hence experimenting recently with a keto version 😂

I've made two new dishes in the last week, both with celeriac, and both have been delicious! Celeriac dauphinoise with loads of gruyere and cream and tonight, celeriac chips which were so nice! We had them with a burger, in a brioche bun for him and in an iceberg lettuce wrap for me! We used the air fryer and I think next time, I'll just fry them in a little pan of vegetable oil as they would be nicer really crispy. Or maybe I cut them too small? Anyway, a definite success 😊

Well, I made it to 24 hours (with a tiny scrape of butter at 3pm - I calculated it out and weighed it to make sure it was well below the 50 calories that some fasts allow).

2 times were a challenge - firstly when I was prepping dinner and had a pile of grated cheese (which I would normally dig into) - hence the scrape of butter. Secondly, immediately prior to dinner when I as returning from a walk and went past a Chinese take-away. I was hit by the smell of spring rolls, you know the huge fat deep fried ones filled with beansprouts and stuff. I felt instantly ravenous. If someone had offered me one I would have munched it on the spot.

Was fine by the time I got home, and waited another 20 minutes for pork belly accompanied by turnip, cabbage, cheese and butter bake.

Well done Venus!

Going for another on Thursday.
(24hr fast, not a big Chinese spring roll!)

This is a great thread. I'm on my second week of Fast800 and have gone straight into 16:8. Finding the fasting part ok but the calorie restriction is hard going. I frequently feel a bit wobbly-legged and light headed first thing and very cold at times. Exercise is not going well because of lack of energy.
I've lost 4lbs so far which is a start. I'm hampered a bit with hypothyroidism and am intolerant to gluten, onions, leeks and a few other things. It's quite frustrating as so many recipes have onions or shallots.

Interesting reading about mixing it up. I think once I've completed two full weeks I'll have a try on 800 calories every other day while eating low carb med style on the other days.

How is everyone doing today? I'm 36 hours in and feeling good. I have to go to the dentist this morning so I'll see whether I feel hungry after that.

Well done @StuntNun! Good luck at the dentist!

Congratulations on 24 hours @venusandmars!

@Bufferingkisses well done on your amazing loss that's fantastic!

Good going @StuntNun!
My 24 hour fast ended yesterday lunchtime and I only struggled a little bit in the last hour.

How regularly should / can we extend fast?
I usually do 16:8 although have got up this morning and had yoghurt because I felt a little bit peckish.

Thanks for this thread @StuntNun . Really interesting stuff here !

Does anyone know if longer fasts have any effect on reducing excess skin ?

Poorbuthappy there are many ways to fast so the best method is the one that fits into your life depending on your goals. Dr Jason Fung's recommendation for weight loss and reversing diabetes is to eat 16:8 every day and alternate fast every other day creating three 36-hour fasts per week. So...

Monday: lunch and dinner
Tuesday: no meals
Wednesday: lunch and dinner
Thursday: no meals
Friday: lunch and dinner
Saturday: no meals
Sunday: lunch and dinner

If your goal is weight loss but the 36-hour fasts seem excessive then 24-hour fasts are a good alternative, e.g.
Monday: two or three meals depending on your preferences
Tuesday: fast through breakfast and lunch then have dinner
Either alternate between these or have one, two or three 24-hour fasts each week.

I currently fast 16:8 most days (unless I'm feeling particularly hungry in the morning) and do one extended fast every month from the first Monday of the month. My extended fasts last between 48 and 92 hours. I'm thinking about adding in a 24-hour fast each week.

Of course there are lots of different ways of fasting. What do you think would work for you Poorbuthappy?

In answer to your question, WitchWand, extended fasting can definitely make improvements in your skin. People that lose weight through a fasting protocol seem to have less issues with excess skin than people that lose weight through calorie-controlled diets. Remember though that it takes longer for the skin to shrink back into shape so there will be a gradual improvement with time after weight loss anyway. If you have excess skin then I would definitely try a 36 to 48 hour fast to see whether it makes any difference. I know my cellulite and varicose veins have dramatically reduced since I started fasting. I've also seen big improvements in my scars including one raised keloid scar that has shrunk significantly.

@StuntNun - so if you do feel particularly hungry and eat in the morning do you simply write that day off from a 16:8 perspective?

I'm conscious that I know only eat when I'm hungry thanks to low carb but am aware that I don't want to feel like I'm depriving myself.
Does that make sense?

and thank you

Yes Poorbuthappy some days just aren't meant to be 16:8 days for me, especially if I've eaten late the day before which always seems to make me hungrier the next day. I have high cortisol in the morning so if I eat before 11 a.m. I'll be hungrier all day - needing to eat my meals earlier and often needing a snack or two. Whereas if I do 16:8 then I'm fine with two meals and (usually) no snack. So I'm not fasting for weight loss, I'm fasting to prevent overeating.

I'm planning on doing a 36+ hour from Sunday evening (after I've fed my dad ) through to Tuesday midday-ish.

I've found the discussion interesting: especially how our bodies might get used to 16:8 (which I now find easy) and it's worth mixing it up occasionally.

Does anyone use an app to track their fasts? I use Life, it's quite motivating to set a goal & reach it (and sometimes go past it). Currently on 21 hours fasted. Will probably get to 23 at this rate, my piece of salmon is still frozen (oops!)

I use Life as well. I find it very motivating.

Ooh that's fab news about your cellulite and varicose veins @StuntNun. I'm not too bothered about cellulite but would love to see an improvement in my veins. I'm planning another 40 hour fast from Thurs - Sat.

Good luck for yours @prettybird.

"In answer to your question, WitchWand, extended fasting can definitely make improvements in your skin. People that lose weight through a fasting protocol seem to have less issues with excess skin than people that lose weight through calorie-controlled diets. Remember though that it takes longer for the skin to shrink back into shape so there will be a gradual improvement with time after weight loss anyway. If you have excess skin then I would definitely try a 36 to 48 hour fast to see whether it makes any difference. I know my cellulite and varicose veins have dramatically reduced since I started fasting. I've also seen big improvements in my scars including one raised keloid scar that has shrunk"

That is absolutely fascinating @StuntNun !!

Wow ! So, now I need to prepare for a long fast...

Going for another 23 hr fast today. Feel unusually peckish this morning (don't often have breakfast) so I've come out for a walk. Then busy the rest of the day, which helps, and steak for dinner tonight.

Good luck with your fast today Venus. I'm 63 hours in and I felt a bit rubbish when I woke up so I think that's a good indication that it's time to stop. I have some prawns defrosting to make crab and prawn soup for lunch - a nice light meal to get my digestive system going again. I've noticed I'm thinking about food a lot as well which is not entirely unexpected. For some reason I'm craving lasagne which we never have because of the carbs and my very stupid children won't eat it. Honestly how anyone can not like lasagne is beyond me.

63 hours wow!! I bow down to you! Your soup sounds delicious, enjoy! I do a low carb lasagna using blanched cabbage leaves instead of lasagna sheets and boursin mixed with cream instead of bechamel sauce if you wanted to scratch the itch and have plenty of leftovers if no one else will eat it!

I managed 68 hours in the end. I broke my fast with a glass of kefir to get my digestive system working again then an hour later had a massive bowl of crab and prawn soup which was lovely. Hopefully by dinner time I'll be ready for my usual food again. I still have some chocolates left from Valentines Day that are calling to me. I might have to share them with the rest of the family for dessert to save myself from having more than one or two.

How are everyone's fasts going? Any fasts starting in the next few days? Any newbies starting 16:8 that need support?

Done OMAD the last 4 days. I may do 16/8 tomorrow, depending how I feel in the morning. Walked 12k this afternoon, lovely but cold. Definitely losing weight, I'm 2lb down this week.