Day Two (Tuesday for me)

Food:________Eat your normal Keto food. 70-80% fat, under 40 grams carbs
Calories:_____"Be good!" (definition of "Be good": don't go too far over, under is OK. I am ASSUMING you have a deficit of some sort) ~ If you don't, get one.
Protein:______Normal (medium)
Exercise:_____None
Food restrictions: as I said before, lay off the Artificial non-caloric sweeteners, limit to one small packet a day
Coffee:_______I don't drink it, so I have no idea what it will do. From all the reports I read, its a good thing.
Weigh yourself, BUT do not report to MFP. Just write it down somewhere. We will analyse later.
Water:________8-10 cups a day, DO NOT DRINK MORE THAN THIS! You don't need too.
Vitamins, minerals and meds: Do what you normally do.

(This day has same requirements as Monday)

Day Four (Thursday for me)

Your water fast started last night.

Don't eat anything this day.

This means NO NIBBLING! You're giving your stomach a rest. And I have (anecdotally) think when I nibbled, I didn't have the same results (always less weight lost). Can I scientifically prove this? No. But, lets try it this way first, then you try it your way the next time, and report back to the group.

I up my water intake by two cups, that is 10-12 cups per day. ONLY drink this amount of water!

This is important. Timing of water drinking! Drink 6-8 cups by LUNCHTIME. Drink, all but one cup before dinner. Then drink the last cup before going to sleep. DO NOT FORGET and then try TO DRINK A BUNCH OF WATER BEFORE BEDTIME! Why? Because one drawback of fasting is that it "energizes" you and you may have problems with sleep. You don't want to be peeing all night waking you up. Although, peeing is the way your body releases the fat when it is burned. I think this is called the Kreb Cycle. IDK, and I don't care. But, fasting will release water. I hope you can make it through this. I always do. But, if you don't and you get sleep deficit, then manage it some other way or end the program and conclude its not for you.

Electrolytes: All you keto'ers know that if you don't get enough potassium, sodium & magnesium you will get the Keto Flu. I have got this during fasts. The way I manage it is this:

Magnesium: Rain or shine I eat Mag Citrate everyday, or I get leg cramps. I have had no ill effects eating my normal Mag Citrate with the Milk of Magnesia.

Sodium & Potassium: If the preceding days, I salted my food heavily with Lite Salt or No-salt, I don't bother with eating supplemental salt on the Fast day. If I wasn't heavily salting my food before Fast Day, then I usually eat a half teaspoon of No Salt. Usually mixed with Lawry's season salt for taste. I do this to avoid "feeling crummy". This usually happens about 20-24 hours into the fast. I mix the salt, then lick the tip of my finger and touch the salt and eat it. it takes 30 minutes to an hour to do it this way, but that's how I roll. I actually enjoy eating salt. After an hour or two, I feel normal again and go to bed.

If you start to feel crummy, dizzy, start with the salt. If you don't like licking it, do chicken or beef broth. There might be salt pills (I think they have those).

Fasting is great for getting things done, its so refreshing to have so much energy. Plan your day to get things done on that day, and distraction is the best thing if you get cravings. I mean, I don't sit in front of the TV and watch food commercials or "The Food Channel" while I am fasting.

One time during a fast, I had some steaks in the fridge I didn't feel would make it much longer, so I fired up the grill to cook them and take them to work the next day to "break" my fast. EPIC FAILURE.

Weigh yourself, BUT do not report to MFP. Just write it down somewhere. We will analyse later.
Vitamins, minerals and meds: Do what you normally do, EXCEPT if you are a diabetic that takes glucose lowering meds, I wouldn't take them! You may go low! Check you levels.

Exercise: STRICTLY forbidden!

Day Six (Saturday for me)

Now this is a little different for me. I do my exercise this day. Its usually doing my E.A.S.Y. Exercise Program

First, you don't have to exercise!!!

If you do exercise, it need to be intense enough to give you some "soreness". This will cause your body to absorb water in the healing process. You will gain water weight from the fasting AND the soreness. I have found that if I do a subsequent fast the next Thursday, my body "heals" near the night that I fast and releases more water. Its incredible. I have lost up to 6 pounds on the following Thursday IF I do the day 1-7 again the same way. I will lose the 2 lbs I gained after the fast and 4 lbs lost from the previous weigh-in.

Again, you will gain weight back!!!!! Don't worry about it. If you follow the steps over again and BE GOOD, it will all happen again each week. 3-6 lbs @ week loss over the previous week.

Since I use the Ketonix ketone breath analyser, I have noticed that my body is STILL producing a lot of ketones ~ even though I have stopped the fast the day before. This is another day to "be good" and allow your body to keep burning the fat. With that said, I do eat a few more carbs than normal, BUT it right BEFORE I do my intense workout ~ NOT afterwards.

CONTINUE with Milk of Magnesia if things aren't moving!

Vitamins, electrolytes, meds, resume as normal.

Water: 8-10 cups a day (no more, no less!)

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Summary:

Day one: Normal Keto, no exercise
Day two: Normal Keto, no exercise
Day three: Normal Keto + Preemptive Constipation Alert! No exercise
Day four: Skip eating this day, no exercise, drink all water early in day, don't cook delicious food!
Day five: MFP Weigh-in day, no exercise, Break Fast & BE GOOD!
Day six: Normal Keto, Exercise this day, BE GOOD
Day seven: Normal Keto, no exercise

Repeat at least one full cycle again (two weeks total)

Report your results on this group (I start another post).

Enjoy, Dan

middleagedmeh wrote: »

OK.
the plot thickens ....
broke fast today after first 36 hour fast. feeling pretty good. zero weigh loss but probably due to overhydration.

2 cups of water weigh a little over one pound.

middleagedmeh wrote: »

OK.
the plot thickens ....
broke fast today after first 36 hour fast. feeling pretty good. zero weigh loss but probably due to overhydration.

How many cups of water did you drink?