>HERES WHY YOU ARENT ACTUALLY HUNGRY IF YOU HAVE MORE THAN 8% BODYFAT youtu.be/dFT2IKmwyfg
>HOW DO I SAFELY FAST? take around 4700 mg of potassium per day max 2000 up to 3000 mg of sodium per day max MIX THIS INTO AT LEAST A LITER OF WATER, sip it through the day. This will keep you hydrated. This is regularly referred to as snake juice.
>DYEL? ncbi.nlm.nih.gov/pmc/articles/PMC5064803/ "Our results suggest that a fasting program in conjunction with resistance training can decrease fat mass, and maintain muscle mass in resistance-trained males."
>WHAT SHOULD MY FASTING ROUTINE LOOK LIKE? If you're lean, 5:2!- OMAD (one meal a day, 1-2 hour eating window) 5 days a week + 48 hour fast a week If you're a fatass, FAST UNTIL YOU AREN'T. >WONT I GO INTO STARVATION MODE AND DIE? You don't have the willpower to fast to death. Now look down. See that large bulbous gut? That's food. 1000s of calories stored and ready to be consumed by your body.
>WONT I LOSE MUSCLE? Your body remains very anabolic when you fast, and fasting is a muscle-sparing way of cutting
FAQ
>Where can I find potassium? The grocery store salt aisle.
>Can't I just take potassium pills? No. They don't contain enough potassium.
>Should I take a multivitamin? Not unless you're on a monthlong marathon fast.
Started fasting and now my skin (especially arms) feel hot and are glowing red, is this me burning fat?
Noah Allen
maybe lol, it's probably a rash or dry skin mate. did you shower? sweat?
put some lubriderm on it and drink water. if its a rash, use hydrocortisone
Adrian Adams
I get this every time I fast or change to a really clean diet. Mostly in the face. It feels warm like hot blood is flowing through and the skin becomes red. I drink a huge glass of water and take a nap. Usually, this is followed by the skin becomming really smooth and clean and my head feeling amazing. I think it might be 'detox' or whatever one might call it.
But since it is on your arms, it might be something else. Keto can make your sweat more like acid, so if you don't clean regularly, then it might give you a rash.
Angel Turner
Gonna try to fast for three days. The longest I went ever is just for morning and afternoon. Ate protein for dinner. I plan to fast until my birthday any advice? I'm worried I'm doing too much too fast.
Benjamin Diaz
>planning to break fast tomorrow >weight has already dropped below what I had set for the next refeed target
Niiiice. Just gotta stay strong tonight (restaurant job, coworkers have gotten wise to what I'm doing & are now going on about starvation mode//constantly offering me delicious food) so really savour the progression tomorrow - drop even lower than I am now, break it with a big breakfast of eggs & actually lift not-fasted for once (leg day, slowly getting better at front squats), then go out & buy some quality igredients & do a proper re-feed. If I eat at work tonight it definitely won't be enough to keep me jamming until the next next re-feed on Thursday or Friday (unless I max out on bread butts).
Colton Powell
Does pic related break my fast?
Joseph Collins
So, let's say I'm on a fast and I end up doing heavy lifting for today instead of keeping it light with maybe some light weighs and cardio.
How fucked am I gains wise, if at all?
Camden Torres
I've been continuing to make progress training 5+ times a week & maintaining a constant 48h+ fasting cycle, but I'm also still in the noobgains phase.
Ethan Clark
depends on what your goals for fasting are, if it's exclusively for weight loss you're fine
Joshua Reyes
OMAW user here. Yesterday was my refeed day. how bad would it be if I ate today and just started my fast from there?
Parker Reyes
It'll spike your insulin
Nathan Jackson
Happy I found this thread before making one myself, I wanted to ask this one question:
How does fasting circumvent the typical advice given around here that you really shouldn't go sub 1,000-1,200 cal per day when dieting or you can fuck up your metabolism?
I'm sort of cautious about this since I fucked up my metabolism a few years back when I inadvertently went sub 800 cal a day for about 3 weeks while on vacation (and I was already skinny) and it took me forever to not immediately pack on fat when I was home on a regular diet.
Ryder James
Fasting is a lifestyle, not a diet. You're not fucking your metabolism because you're not going back to eating like a fucking cow.
Grayson Peterson
yeri yeribh
Austin Barnes
not particularly bad unless you want to eat 3500 calories
Gavin Powell
There's an insulin response which will make you hungrier and keeping insulin high will make you resistant to it longer
It damages your long-term progress but not your short term progress
Eli Lee
>How does fasting circumvent the typical advice given around here that you really shouldn't go sub 1,000-1,200 cal per day when dieting or you can fuck up your metabolism?
It doesn't circumvent the advice, the advice applies to people who eat. Fasting does not lower your metabolism, watch the lecture by Dr. Fung.
Justin Thompson
be careful when reading
posts, he is mentally ill and frequently binges on junk food.
Ryder Sullivan
If you don't know the answer stay quiet, retard.
Austin Wood
Nah you're fine. For a 3 day you probably won't even need to supplement electrolytes, but if you do, I'd start a little lower than the OP and work up. I found via blood work that I personally need more salt than potassium in my drink to stay normal, but that was on a 6 day. Refeeding shouldn't be an issue for you, but I'd suggest some type of probiotic food (liquid or yogurt) and a small salad with a very basic dressing, if any, and some nuts as a first meal then a larger normal macro meal later on. May not be that way for you but I found that helps me avoid feeling sick to my stomach on the refeed. Make sure you get enough water and pack your willpower, the first 3 days are the toughest.
Connor Reyes
Thanks for the advice I was worried about binging by accident in my refeed a yogurt would probably help a lot.
Levi Jones
it's because eating small amounts of calories a day fucks with your hunger / insulin hormones. if you don't eat you don't spike insulin you totally circumvent this.
during weight loss, if we don’t address the long term issue of insulin resistance, then some of the incoming energy is directed toward storage of fat. At the very least, we won’t be burning fat. Our basal metabolism gets energy from two sources – food, and stored food (fat). If high insulin levels blocks our access to fat stores, then all of our energy must come from food. If we have reduced food intake from 2000 calories per day to 1200, but basal metabolism must also fall from 2000 calories to 1200.
Parker Morris
The short story is that your body will have different hormonal reactions to fasting than it does eating less, but still eating frequently.
Eating less will kill your metabolism in the long run. A fast/feast cycle will keep your metabolism high even though you're taking in less calories. The low levels of insulin you have while fasting also reduces your insulin resistance, lowering the intensity of hunger and cravings.
The hormonal difference between the two makes it easier to lose weight with fasting than traditional dietary advice.
Aiden Davis
This is the correct answer
Noah Barnes
anons should be careful with any posts on this or any other board. if you read something and it sounds great do some research and chek it out .
Charles Jenkins
because having a skin rash is so much harder than dying of heart failure...
Michael Perez
wait, what. Then how people manage to lose fat on regular low calorie/multiple meals a day diet?
Aiden Parker
You can get to california from new york by walking, but most people prefer to fly.
Benjamin Kelly
>wait, what. Then how people manage to lose fat on regular low calorie/multiple meals a day diet? The real answer is they dont manage to lose it. The failure rate of all calorie restriction diets is somewhere in the neighborhood of 85-90%.
In working with the fattys I do over the last dozen years I have seen fasting's success rate at over 95%.
Isaiah Myers
no, i mean how does your body access your bodyfat storage if you never keep your insulin low?
Sorry for being this dumb i guess
Cooper White
They don't. My aunt was a nutritionist and super-obese and it wasn't until she fasted that she lost weight
Anthony Martin
>My aunt was a nutritionist and super-obese
Caleb Johnson
Nutritionists are uneducated con artists. Not the same as dietitians.
Lincoln Long
Had to do a double take, coz it first looked like the bottom of a sink. Had to read the filename.
Sebastian Nelson
Sounds about right, she's a cunt
Julian Long
>Nutritionists are uneducated con artists. Not the same as dietitians. Do they both pass out the usual failed "move more, eat less is the road to permanent weight loss" bullshit and say "fasting will kill you user"? Because if they do then there is no difference, they are both con artists, just that the dietitian has better training and PR.
Aaron Lee
I don't think anyone's answered your question yet. I've lost weight on CICO before I found out about fasting, roughly 40 lbs. What I think happens is that we lose weight initially because our bodies haven't responded to the reduced energy intake/ increased energy output. But over time the metabolism slows and the body starts fighting back: burning less calories during rest, less efficient body temperature regulation, lower energy. While this is happening, your hormones are primed to restore your original bf% and they're signaling for you to eat. Once you inevitably increase your calories again, bmr still remains low in order to prioritize fat storage.
Ryder Cox
>she's a cunt arent they all?
Caleb Morris
forgot to add that I eventually gained the 40 lbs back before losing 70 lbs recently. I'm currently in the process of dialing in my routine to lost the last ~15 lbs
Leo Green
Dietitians are more commonly found in hospitals. Not really part of the fitness industry.
Blake Young
I still can but not as efficiently.
Camden Turner
OH I GET IT since /kpg/ moves really FAST that's why a /kpg/ post made it into the OP
Aaron Hall
If I were to not IF-cico but do only cico more exercise would be needed. Insulin dungeon is for real.
Mason Nguyen
What the fuck did you just say to me you little punk? I'll have you know that I am the top sniper in the US Navy Seals, with over 9000 confirmed kills in combat. I will rip off your head and shit down your neck. Everything could have been fine if you just kept your comment to yourself, but now you have triggered my unholy wrath upon you.
I WILL FUCK YOU UP!!!!! Your dead, kiddo.
Leo Thomas
thanks, just confirmed yourself for a tripfag i should filter
Nathaniel Cooper
Best answer
Anthony Green
So? The only thing they will tell you is things that are proven to be "safe" and can't be proven to be making you less healthy.
Aiden Allen
My uncle is a doctor, works at a ICU and he tells me the body loses muscle before fat.
People are literally retarded.
Samuel Jones
It's not entirely wrong, the question is just how significant it is.
Carter Morgan
Why did you roody-poos not tell me how fucking good cardio feels on a fast day (just recently started ADF)? It's like walking on air.
Ayden Collins
thx friend I did an hour today and ya once i got going it was easy as fuck. On day 3 myself.
Jason Lopez
user here that was trying the dandelion tea to get rid of water weight?
Or does anyone remember if he posted results of dandelion tea for water loss?
Cooper Morales
I've just started drinking two pots of Dandelion Root Tea a day (2 x 2 teabags) and it makes some difference to the amount of urine I produce, but we're not talking gallons here. Maybe different people have different reaction. Dunno.
Aiden Wood
i think he's not taking in consideration when your insulin drops, he tells me if you stop eating you're going to lose all your muscle first, then you begin losing fat. This is what uninformed people think but he's a doctor with considerable understanding of physiology so maybe his argument is based on a sedentary person eating on a very low caloric deficit, so i guess when your caloric/macro intake is low gluconeogenesis happens, but if your insulin is high it will transform your muscle into glucose instead of your stored fat? I don't really know.
Alexander Cooper
If the facts don't fit the theory then your theory is wrong. Pretty basic scientific principle. The guys who have muscle and fat, then fast, lose a lot of fat and a potentially miniscule amount of muscle. Just because your doctor has an MD certificate on his wall doesn't mean he knows shit about how fasting works.
>gained 4 pounds in two months That's it, I'm done, fuck the boar ck, it's fucking trash, never go to that stupid board. I'm quitting it for good and have already started on a steady fast again. Seriously never go there.
Matthew Rodriguez
>gained 4 pounds in two months what were you doing to gain 4 pounds?
Hunter Gonzalez
ive tried using diets and shit even biked for couple kilometers a day and didnt do shit i mean ive probably ate too much but im sure my averge was like 1,500 vs my 2,500 TDEE so i shouldve lost weight but i didnt and im too lazy to count exact calories so i just said fuck it and im 3 days into 30 day fast right now also >tell anyone im fasting >they say ill die from starvation >they keep talking about mom science and shitty diets that didnt help me
Jacob Taylor
>44 hour fast that finished with 4 hours of skiing and ended with a sugary waffle covered in real maple syrup
Fight me faggits
Juan Hernandez
Doctors may think they are masters of the universe, but they are only as good as their training and practical experience. In something like fasting they often have no training at all (since the answer to weight loss they are told in medical college is still "move more, eat less") and just dogmatically recount what they vaguely remember from medical college.
Easton Sullivan
sorry i made so many mistakes i deleted my post for the third time
Nolan Scott
hi granpaw
Jose Miller
I bought pizza last month and had burger king 3 days in a row this month. Besides that? Two bags of chips a day for 3 days this week.
That's all I can say, I don't live a sedentary lifestyle, my job requires me to be active and I go to the gym 2-3 times a week. It could be water weight mixed in but I don't know. I certainty didn't stuff my face with 2k+ calories, even when I ate the BK, I didn't eat anything other than empty calories of chips or 2 cookies (where I get my food gives only 2 cookies max). I know I didn't exceed 3500 calories in a day, that's impossible for me. It probably occurred over time of being in a state of constant digesting.
I am honestly surprised my weight went up, I've been on my feet carrying pounds of shit, shooting weapons in shitty positions, and going to different locations for the past 2 weeks.
I will say I am short so I have a 1800 TDEE max and I've been extremely stressed out, that also might have impacted me.
My workplace is used to me fasting, so I don't care. The shitty part is that if you don't count those calories they will 100% creep up on you. I'm in full reversion mode though, I'm not fat per se (115lbs) but I do not want large fucking thighs, all my fat goes to thighs stomach, so looking at my upper half of my body nothing has changed.
Jackson Allen
this, its definitely him he notoriously deletes his own posts for missing commas and shit No on cares stop dude, not a big deal
Christian Lopez
>hi granpaw hes deffo not grandpa. he used to use reddit spacing which we all used to bitch about if you recall
Bentley Long
Reddit spacing was a 2017 meme from fob reddits trying to act all “cool” on “””Veeky Forums”””
In reality people have often double spaced their lines on Veeky Forums sonce before reddit existed
Jonathan Moore
This is one of the things i hate though. "reddit spacing" is a good thing and makes it easier to read. I hate reddit and the stuff from that site but thats a good thing.
Robert Morris
You don't need to go light during a fast.
Lucas Sanchez
I was not expressing an opinion on reddit spacing, just stating the fact that grandpa always used it and folks here were continually bitching about it. untwist your knickers ladies
Justin Hall
...
James Edwards
>untwist your knickers ladies I didnt accuse you of that, i was just expressing my opinion buddy boy >ive never fasted or lifted before
Levi Cooper
I'm on my 6 day of fasting and I can't stop thinking of food, guys. Should I fucking eat tomorrow, bros? Then go again? This is my first fast btw, I'm looking lose about 20lbs
Ryder Torres
OMAW is a thing for a reason you know. Plus, if you eat a ketogenic meal you can enjoy it without throwing yourself out of ketosys.
Austin Miller
But what about bodyweight exercise?
Charles Ward
This may be an unpopular opinion, but eat. You lasted for X days, that's good enough. Eat, and you'll last longer next time.
You're not going to never eat again, after all. So just consider it a successful six day fast.
Josiah Campbell
yeri
Adam Mitchell
Go ahead and eat. You can start another fast after.
Jacob Cox
Alright, thanks, brahs. I think I'll eat a small keto meal without feeling as bad about it. I'll start another fast tomorrow
Sebastian Ward
first fast and you made it 6 days. Damn nigger now I feel like a bitch. 6 days 5 hours is my snake juice record and 72 hours is my dry. I'm skinnyfat now probably 14-16% bf and I think I'm gonna go for an extended snake juice fast to 100% this shit already.
Christopher Rodriguez
>at on regular low calorie/multiple meals a day diet Wrong, I lost 35 lbs earlier in my life from low cal diet and just last year almost 40 on 12-1400 calories. It works fine, if you stick to it. I recently discovered this board and /fast/ however and I am OMADing my way to my leanest yet.
Juan Gomez
Nutritionist certification test is easy peasy. To be a dietician you need to have an undergraduate degree.
Ayden Williams
I'm on hour 47 and ready to break. This is really hard. I thought I could just stop eating and it'll be fine but I'm feeling terrible. How do fast until you're not obese? People seem to have done it before but right now I'm really finding it hard to commit.
Aiden Bell
first 2-4 days are hardest. Keep going and distract yourself or just nap.
Christian Jackson
At what BF% does fasting become ineffective?
I'm on my second fast at the moment. The first one made the pounds melt away, but this one is not quite so rapid, despite increased cardio.
Currently 186 pounds and 19% bodyfat.
Cameron Parker
>How do fast until you're not obese? keep fasting even if you break your fast have a meal , low carb , and then begin a new fast just do it , dont give up
Elijah Myers
Anyone smoke pot while fasting?
Isaac Howard
no, typically people who fast want to improve their health and cleanse too
Hudson King
thingken about ketOMAD
anyone doing that? Experiences? What do you eat?
Mason Moore
its not a rash or the skin being red but under the skin is red, like blood flowing
Charles Butler
I did a four day fast, ate a meal, and am three days into another fast.
I had some skin discoloration due to a yeast infection. It's rapidly clearing up since I started. Autophagy is real, I guess.
Isaac Green
>cleanse dont say this
William Perez
>day 7 of my fast >feels like I'm dying That's not how it's supposed to go. I did the salt and potassium thing too. Maybe it's because I'm being overworked by school + work + projects and have literally no free time, but it feels like death.
Adam Moore
You can lose those 4 pounds in 7 days of fasting.
Austin Wilson
You can lose 5-and-a-quarter without much effort. Not a 400lb hambeast either
Xavier Jones
Go a little bit longer, the first days of fasting are the hardest, if you go another days you should be finished with the most difficult part.
Hudson Sanders
I can't afford to pass out at work, people already think I'm weird
Hudson Torres
I have never even felt the slightest bit weak or light headed while fasting.