I’m on day two of my water fast and so far have no desire to eat or any headaches. Had one slight headache yesterday but it lasted about a minute. I’m a 99 kilos (which is 218 pounds) woman. Hoping to lose at least 10 kilos doing a 7 day water fast and then keep the weight off/ keep losing weight with intermittent fasting after.
The urges I had to eat last night were purely psychological. I just wanted to eat for comfort not because I felt hunger. So I just distracted myself a lot reading and watching tv and going on my phone and talking to my partner.This is my first fast so I’m trying to do 7 days. I’m about to go for a walk with my partner and I’m going to do light weights and ab crunches throughout my fast and avoid anything strenuous. To break my fast I’m going to have a veggie broth the first day and then soft, roasted vegies the next and ease back into digesting solids on the second day. Chew slow and be careful.Wish you all the best 😊
I am 36 male, 5’10” 209, very similar to you. I started my very first water fast a month ago. In 30 days, I fasted about 15 days, 2-3 days at a time, and re-feed on one meal a day for the remaining 15 days. At the end of 30 days, I was at 186 lbs.
I would recommend if you eat a carb heavy diet, before you start fasting, take about 1 week to gradually drop carb from your diet, on the last day before your water fast, have a early dinner with healthy fat and protein and lots of veggies (salad with a fatty cut steak dinner maybe?). This way when you start the fast, you shouldn’t feel much of a shock.
Try to go for 3 days if possible, drink salt water, instead of plain water, try to drink about 1 L-2 L of water with 2000mg of sodium.
During fasting, you might feel light headed, so take it easy with work, and when you squat, don’t stand up too fast, and when you do standup, give it a few secs making sure you don’t lose your balance.
If you can’t fast for extended period of time the first time, it’s ok. take a break, re-feed on veggie and salt, maybe a little healthy fat and protein and start water fasting again.
Wouldn’t recommend exercising until you can do a 3 day water fast, and know what you are doing. You will be working anyways.
If you are not fasting for longer than 24 hours at a time, breaking the fast shouldn’t be an issue, drink coconut water, eat water melon or drink bone broth, it’s up to you.
If you do fast longer than 48 hours, then you need to do a bit more research on how to properly break a fast.
I broke my 5 day fast at night, by drinking coconut water till I feel full. Slept and didn’t feel the need to eat anything the next day. Had a bit of shabu shabu for dinner and felt fine.
Hope things work out for you.
Keto with fasting is very powerful tool to lose weight and improve your health. I no longer suffer from allergy, itchy eyes, dry red-eyes, coughing, sneezing; asthma symptoms are gone; lost about 23 lbs and dropped my body fat from 30%+ to 21%.
I have been eating one keto meal (around 1k calorie) a day for about 2 weeks now, and still gradually losing weight while feeling full of energy.
1- brush your teeth, Drink paper filtered black coffe (don’t add anything), sting yourself with a rubber band (dunno if it’s healthy or not but it works foor me), distract yourself/keep busy, don’t have food around “out of sight out of mind”, check out ppl who fasted/benefits of fasting for motivation, meditate, drink a lot of water and don’t forget about salt/pottasium/magnesium.
2-don’t think you need to worry about that
3-Dr. Fung suggest not fasting for more than 14 days without medical supervision. So anywhere between a day to 14 is fine. My first fast was 3 days. Note that for most ppl the first few days are harder because you’ll feel hungrier, after that you get into ketosis and will feel full. Then comes the mental challenege. (Which for me is harder)
4-general concensus seems to be that normal activity is recommended, light exercise is fine and heavy/intense exercise is not.
5-in general go slowly. I did a ten day fast and what I did is eat healthy fruits and veggies slowly like a few bites then see if I’m ok then after an hour or so a few more bite. Day 2 of refeeding i started to slowly eat whole meals. Day three i was good to go. If you are doing a longer fast though I’d recommend reading about how to refeed. Usually ppl start with broth.
If you have anymore questions let me know ^^ did a few fasts, longest being 10 day and currently doing a 40 day fast ^^