Don’t be too harsh on yourself, a lot of us have slipped. The last few years have been super stressful in general. The good news is, if you’ve fasted before, you know how to do it again! Start small, with 23/1 and then go for 36 hours, building up from there :) Good luck!
If you’ve been eating sugary or processed foods remember that it causes water retention. One gram of glucose latches on to two grams of water, on top of sodium retaining water if you haven’t been keeping up on your potassium (people really need to eat more potassium!).
During holidays when I am naughty with sweets and salty stuff, I’ve shot up 17 lbs in just a few days before, but ended up peeing out almost all of it after a 3 day fast and especially if I go back to sticking to keto hard. I used to wonder why I would pee soo much during my fasts and where is it coming from.
My mom has heart failure and has retained water like crazy (70+ lbs of water), that would get flushed out with powerful diuretics at the hospital but she’d come home and gain it back over the course of a year or two. Well with fasting and eating a low carb diet, mainly pasture raised eggs, grass fed beef, lots of spinach and other cruciferous veggies, and some supplements, we were able to help her body actually heal. For the first time over this last year, she’s lost all that water and even some more weight and she’s not gaining it back.
Don’t get discouraged, you can still bounce back. And chances are, a good amount of the weight is water that’s being held onto as well.
OMAD is a great way to get back into it, and ADF is excellent for dropping weight quickly. And one great thing about ADF is no matter how hungry you get (and you do get used to it), you just tell yourself ‘I’ll eat tomorrow’…and plan something nutritious and yummy. 😍
Don’t get down on yourself. You have it in you to do this. This might be off topic, but have you considered doing high fat, and moderate protien? Eating too much protein can us to store extra fat because it raises insulin and often we eat too much for our body to even be able to to turn it into muscle, even with a lot of working out. You may be better off eating more low GI foods because they don’t trigger insulin which is the fat storing hormone.
194lbs is heavy for that height. I’m saying this not to be mean, but to help you get out of the mindset of chasing an older version of yourself. Let go of old you. Make a new you; the best one you can.