Fasting is simple. It’s so incredibly simple that it’s not actually an activity, it’s the lack of an activity. The lack of eating. The absence of eating. The deficiency of calories (read: not deficiency of nutrients, hydration, or water). It’s so remarkably simple that it’s also overwhelming. We get it.
It’s funny (read: frustrating) that people do not think twice about filling their bodies up with processed foods, sugar, chemicals, sodas, partially hydrogenated vegetable oil, etc. etc. But, you tell them you aren’t eating - and they are immediately concerned for your health.
“WHAT?!” they proclaim.
“Deprivation isn’t good for you.”
“Are you anorexic?”
What they don’t understand is the body is intended to fast. The invention of food preservation, storage and refrigeration is relatively new to the human species. Hunter gatherer societies had no choice but to fast and to feast. It’s just the way it was. The human body was designed to act this way.
When the body does not intake energy through food sources, it turns to stored fat for energy. This process has several benefits, you can check them out on our page here.
Here are tips to get started fasting for weight-loss:
Adapt Your Diet Prior to Fasting
Less carbohydrates, more healthy fats. Fasting works with any diet, but we find it much easier with a high fat low carb diet. The more fat you intake, the less your body needs carbohydrates and loads of insulin for energy. It will already be fat adapted; you’ll be less hungry, can go longer without eating, and your body will make the transition to burning stored fat much easier.
Salt It Up Baby
Salt is important on a low carb diet, and even more important when fasting. Add salt to your diet before your fast to avoid the “keto flu.” You can do this obviously through food, but don’t be afraid to mix in ⅛ or ¼ teaspoon in your water bottle. The salt your body doesn’t use is excreted through the urine, so there is a low risk of an overdose...unless you’re consuming cups of salt of day.
When you fast, add more salt to your water. Take pickle juice. Keeping up with your electrolytes when fasting is so important, and sodium is the first to go. When sodium levels remain normal, so do magnesium and potassium. Keep your sodium intake up, and you’ll be fine.
Take it easy. Ease into it. Begin by skipping breakfast a couple days week; eat breakfast a few days a week. Once that becomes normal, think about skipping lunch. BOOM! Your first 24 hour fast. Do that a few times a week. Then, perhaps skip breakfast the next morning. LOOK AT YOU! Already at 36.
See where we’re going? Fasting is a muscle and you need to build up the weight.
Mix it Up
Fasting works best when you confuse the body with what’s happening. Don’t do the same thing every day, mix it up. 24 hour fasts are incredible, but the body will adapt and specific to 24 hour fast only your body will start to adapt and turn on the fat storage hormone. It’s a great intermittent tool.
There is no One Way to Fast
Everyone fasts differently. Some use bone broth, some use chicken, some are fine with salt and water only. Experiment and find what works for you.
There are also multiple reasons to fast - weight loss, disease reversal, autophagy, etc. These tips are for weight loss, and your fast will be different when you’re fasting for different reasons.
Don’t be too Hard on Yourself
We set out to fast all the time, and it doesn’t work out. Food is good. Food is social. This will happen to you and don’t be too hard on yourself. Appreciate your body for where it’s been, and where it’s currently at. Everything is temporary. You are perfectly imperfect.
Here are a list of things you can have while fasting for weight-loss for mental health, variety, nutrients and a taste other than water.
Black coffee - splash of cream if you must
Black tea - splash of cream if you must
Fasting-rita: 3 tablespoons lime juice, ice, salted rim
Shot of apple cider vinegar to curb hunger cravings
Shot of MCT oil for those extended fasters
Especially with extended fasting, it’s important what you break your fast with. Megan Ramos, fasting expert extraordinaire, recommends breaking an extended fast with a low fat meal. Chicken breast, salad, etc. Breaking fast with fat can cause you have some bathroom problems pretttttty urgently. Have a low fat meal first, and gradually begin to reintroduce fat. Again, take it slow.
What else would you like to know? Leave us a comment and say hello :)
To your health and hotness.