The One-day (36-hour) Water Fast
Most people in the modern world have never gone 24 hours without eating. You too? If so, the one-day (36-hour) water fast is the perfect way to begin your journey into water fasting. I remember when I did my first one-day water fast. My plan was to eat dinner, then fast through all of the following day, breaking my fast with breakfast on the next day. This format is ideal for anyone wishing to try out a 36-hour fast. Psychologically, the experience was hugely challenging. Like most people, I’d hardly ever even skipped a meal in my life, and the idea of not eating anything for a whole day seemed almost inconceivable. Every time my stomach rumbled, it felt like the end of the world: I was going to starve! Of course, logically I knew that I wouldn’t, but the rational mind so easily collapses when your deeper, instinctive emotions emerge from out of the subconscious. By the evening, all I could think about was food… In the end, though, I did it. And so can you. Anyone can survive 36 hours without food! So why put yourself through such a terrible ordeal ? (By the way, contrary to my own experience, many people do actually enjoy their first one-day fast, feeling full of energy and without existential worries.) There are two reasons to face your fears with a one-day fast. The first is psychological. Precisely by facing your fears and emerging victorious on the morning following the fast, you become a stronger person. We all have a built-in survival response. By breaking the psychological barrier of no food for a whole day, you’ll find that the next 36-hour fast goes much more smoothly. Equally important, it also then becomes much easier to move on to longer water fasts in which you fully unlock the body’s healing metabolism. The second reason is physical. At the very Continue reading >>
Fasting On Keto For Beginners
Fasting is all the rage right now in the health and fitness world, and there are some great reasons why. If you’re new to fasting and also following (or wanting to follow) a ketogenic diet, read this guide to fasting on keto for beginners. Basics of Fasting on Keto Unlike keto, fasting is not a diet; it’s a method. It doesn’t determine what you eat but rather when you eat. Before incorporating fasting into your routine, knowing the basics can be really helpful, including the different options when it comes to fasting. Types of Fasting When people talk about fasting on the ketogenic diet, they’re usually referring to intermittent fasting, which is when you only eat within a certain timeframe. There are different versions of intermittent fasting that one might engage in: Eating within a daily window: This is one of the most common methods. For example, you might only eat between 11am and 7pm each day, giving your body 16 hours to fast and eight hours of calorie intake. Some will shrink that “feeding” window to six, four, or even as little as just one hour a day. Fat fast plus intermittent fasting: Fat fasting, a period of eating all fats for meals and snacks (eating fat bombs is an example), is popular for helping break weight loss plateaus. Fat fasting combined with intermittent fasting would mean still eating all fat but only during a certain window of time. Skipping meals: This is a good method for easing into fasting and slowly getting used to not eating for every meal. For example, you could skip breakfast during the weekdays. Alternating fasting days with non-fasting days: An example would be eating nothing for a few days a week and eating normally the other days. This is less recommended than the other methods and may be too extreme for most people, at Continue reading >>
How To Get Into Ketosis In 24 Hours (one Day!)
How To Get Into Ketosis In 24 Hours If you want to know how to get into ketosis in 24 hours then follow these five simple steps… But first… Why are you really doing “keto”? I ask this question because I get a GAZZILION emails and messages across social media platforms from people wanting to get into ketosis fast. I get it… You want to lose 20 pounds in 10 days for a wedding… You want to get rid of that baby weight before your high school reunion. Trust me, I’ve heard it all… When I first got into keto, I wanted to lose weight as well so I understand. But, I didn’t have a reason to rush… Heck, I didn’t expect to lose weight as fast as I did but it happened that way. From my coaching cleints to Keto Hybrid members… There’s always a few of them in a rush to lose weight so fast that they’re driving themselves insane…lol… I’m talking “Scale Stalking” multiple times a day and in turn, driving me crazy. I’m only joking about the “driving me crazy” part. I love helping others reach their goals… It makes me feel warm and fuzzy inside… I digress… But remember this… Every “Body” is different. We all have metabolic damage to some degree… Some worst that others. Some people I work with can adapt quickly while others take months to keto adapt. If you’re stressing yourself out, watching the scale day in and day out, you can spike your glucose causing you to stall. So No Stress! The five steps below are a quick way to get into ketosis “Only”. There’s a difference between being in ketosis and being keto adapted. How To Get Into Ketosis In One Day What you’re going to do is a 24 hour(ish) fast to deplete your glycogen stores quickly as possible. When you wake up in the morning, you’re already in mild ketosis from fasti Continue reading >>
Bulletproof Intermittent Fasting: Lose Fat, Build Muscle, Stay Focused & Feel Great
If you want to lose fat and improve your health as fast as possible, without feeling mentally slow, it’s hard to beat Bulletproof Intermittent Fasting. Here’s an overview of the protocol, which I lay out in more detail in my new NYT bestseller The Bulletproof Diet. Plain intermittent fasting has become popular in biohacker circles because it shows tremendous promise for fat loss, preventing cancer, building muscle, and increasing resilience. The most popular site that covers plain intermittent fasting is Leangains.com. It’s totally worth a visit. The basic idea behind plain intermittent fasting is to eat all of your daily food in a shortened period (8 hours in the case of Lean Gains) and fast the rest of the time. For reasons we will get into below, this tells your body to simultaneously build muscle and burn fat. It really works. The problem is not everyone does well with fasting. If you’re a busy entrepreneur or even a student who needs to be in a high performance state all day, dealing with hunger can be a distraction. It’s much worse for those with an impaired metabolism (i.e. the people who need to lose weight). If you have more than 30 pounds of extra fat or if you’re facing diabetes, it can be hard to skip meals and still get things done. As explained in The Bulletproof Diet book, Bulletproof Intermittent Fasting is an easy biohack that changes that and makes it possible to lose fat and build muscle faster than plain intermittent fasting… without feeling hungry or tired. Introducing Bulletproof Intermittent Fasting Bulletproof Fasting is the same as intermittent fasting, except you consume a cup of Bulletproof Coffee in the morning. The healthy fats from grass-fed butter and Brain Octane Oil give you a stable current of energy that sustains you thro Continue reading >>
The Results Of My Four Day Fast To Start A Ketogenic Diet
Greetings Ketonians! Dr. Anthony Gustin writing to you today. Many of you know I created Perfect Keto to help ketosis be accessible to everyone who wants it, and that includes me. One of my favorite quotes from Fr. Peter Drucker is, That’s why I encourage everyone on a ketogenic diet to test their ketone levels. I’m taking it about 10 steps further than just ketone blood tests by conducting an intensive two-month ketosis experiment on myself to learn precisely what changes occur in my body in ketosis. I began with a four day fast and I’m pleased to share that the results are in! They truly rocked all the old ideas I had about fasting and ketosis and I can’t wait to share them with you. If you think I’m nuts and wondering why the hell I would fast, start by reading my article about why I am choosing to fast here. The reason is I wanted to maximize my transition into ketosis. I’ve tracked body composition, lab blood work, ketone levels, microbiome tests and other noteworthy biomarkers to answer the questions I had for myself. Does fasting lead to massive lean tissue losses? Does it destroy your metabolism? Is it unbearable? Does it sap your energy? All of these questions and more are answered in this article. The Results of My Four Day Fast to Start A Ketogenic Diet Since there’s about a 0.003984% chance you read linked article about fasting, let me explain something from the start, this fast was never going to be a water fast. There are a few reasons to not do a water fast, but we won’t get into that here. We’ll get into what type of fasts I’m now doing regularly and why. My fast was similar to what researcher Valter Longo has shown to actually be preferential to a water fast in many ways, in what he dubbed the “fasting mimicking diet.” Much of hi Continue reading >>
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Intermittent Fasting On A Keto Diet
Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful. On your ketogenic journey, it’s important to know that your success is not only dictated by eating enough fat and protein and restricting carbs. When you eat, how often you eat, and how much you eat have a substantial impact on your health and function as well. If your results have plateaued or you are thinking of starting a ketogenic diet, this article will provide you with a way to lose more fat and improve energy levels called intermittent fasting. If you need to learn how to calculate your macros, visit our Keto Calculator. Fasting isn’t required to lose weight on a ketogenic diet. If it doesn’t work for you, then do not force yourself to fast. Restricting yourself unrealistically is pointless – it’s not worth it if it makes you unhappy. There are 2 basic terms we need to understand here first: feeding and fasting. Your body is in a feeding state when you are eating your food, and you are in a fasting state when you are between your meals. The Approach Skipped meals. This is when you skip over a meal to induce extra time of fasting. Usually people choose breakfast, but others prefer to skip lunch. Eating windows. Usually this condenses your entire macronutrient intake between a 4 and 7 hour window. The rest of the time you are in a fasting state. 24-48 hour cleanse. This is where you go into extended fasting periods, and do not eat for 1-2 days. I don’t recommend that you go straight for a 1-2 day fast, but begin by restricting you Continue reading >>
The 2 Day Fast Formula
Intermittent fasting is a great tool in my nutritional arsenal. I do some form of it almost every single day. Occasionally, I go even further than that and do an easy 48 hour fast. Here’s my 2 day fast formula. Fasting is a complete abstinence from food for a certain period of time. It means that virtually no calories in any shape or form get put into your mouth. You simply drink water and just be there. It’s important to know the difference between fasting and starvation. These 2 things are completely the opposite of each other. One is voluntary and deliberately planned, the other is forced upon and happens with no control. The body enters into a state of starvation only when it’s deprived of nutrients. However, while fasting, those nutrients can be created and accessed endogenously from the organism’s inner supply chain. Another myth about fasting is that it decreases our metabolic rate and makes you put on fat. Not true. In fact, your body’s metabolism revs up by 3.6-14% after the first 48 hours (1). The benefits of intermittent fasting are quite profound. Most of them have to do with increased fat oxidation but the first and foremost purpose isn’t weight loss. While fasting, the body goes through cellular repair through a process called autophagy. It’s a mechanism that makes you self-digest your inner tissue. At the same time, it recycles old accumulated waste material and detoxifies the entire organism (2). Autophagy is a vital part of our physiology, as it replaces the garbage with newfound life force. It rejuvenates the body and purifies the soul. Also, our brain cells get revitalized as well (3), which is great for increased cognition and intelligence. By the same token, because autophagy replaces the old with the new, it acts as a mechanism of rej Continue reading >>
Intermittent Fasting Vs. Keto Diet: Who Wins?
Fad diets have gained a bad rep throughout the century because of its overly dramatic yet dangerous results, too-good-to-be-true promises, and the craziness of the method. Despite the ridiculousness of most of them (like the tapeworm diet that requires you to ingest tapeworm eggs and let it thrive in your intestines for years), there are still people who try them out because of their “silver bullet” qualities. But not all fad diets are exactly bad. There are some that have actual benefits to the body, as proven by a series of studies done by reputable institutions and experts. Two of them would be the intermittent fasting diet and the ketogenic diet. Both will be discussed more thoroughly below. Intermittent fasting: food deprivation systematized Intermittent fasting or IF is one of the most recent fad diets created. This method requires the dieter to abstain from eating for extended periods of time until his or her designated “eating window” comes. It has six types: 16/8 method: fast for 16 hours, eat at the remaining eight every day. 5:2 diet: 24-hour fast for two days every week. Eat-Stop-Eat: fast for 24 hours at least once a week. Alternate day fast: do fasting every other day. Warrior Diet: do not eat during the day, feast like a king at night. Meal skipping: skip meals whenever you don’t feel like eating, or you are so busy to eat. In a nutshell, IF is more like a change in eating behavior than reducing the caloric intake itself. You can eat anything you desire, and you can do it at your desired time. IF is not harmful when done right. In fact, our prehistoric ancestors and other religions have done this from time to time due to lack of food sources and specific spiritual disciplines. Our bodies can surely adapt to these changes. Scientists also found o Continue reading >>
What Everybody Ought To Know About Ketosis
Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>
Ketogenic Dieting And Intermittent Fasting – It Really Works!
I’ve been combining ketogenic dieting and intermittent fasting for quite some time now. Two weeks ago a colleague of mine, who is trying to lose weight herself, put me up to a challenge. Starting on Friday the 15th of January, we both had until Friday the 19th of February to lose as much weight as possible and whoever has lost the most by then wins $50. The rules are: Weight loss must be safe, ie. healthy eating, low calories and moderate exercise. No going days on end without food and trying to exercise for hours every day. If neither of us lose at least 5kg by the end date, neither of us win. Important afternote: I ended the challenge losing a whopping 7.2kg (15.8 lb) of FAT (a total loss of over 10kg when counting the initial 3kg of water weight lost before starting the competition). I did this entirely through ketosis fasting. Read on if you want to lose weight as fast and easily as I did! My Secret Weapon As I have a trip to Japan coming up shortly after the end date and had wanted to lose a lot of weight before then anyway (I gained 5kg in 3 weeks last time I was in Japan!), I accepted the challenge. We’re now 2 weeks and 1 day into the challenge and I’d like to share my results, as well as some weight loss tips I’ve learnt in these short 2 weeks. Ketogenic Dieting and Intermittent Fasting really works! Of all the people in the world, it was my gastro-enterologist who introduced me to “the 5-2 diet“. For those who don’t know what the 5-2 diet is, it’s basically a form of intermittent fasting where you eat normally for 5 days, and eat 1/4 of your usual target daily energy expenditure on 2 days. Using the TDEE calculator I just linked, I found that for weight maintenance (neither losing nor gaining weight) I would need to consume (note: consume. Not Continue reading >>
The 2-day Fast
About a month ago I was asked by a few people about this 5:2 Diet, and it sounded a lot like my own special fasting strategy. But it wasn’t. The 5:2 Diet is some adapted version made for weaklings, where you are “allowed” to eat 500-600 calories a day for two days of the week, and then eat completely normally for the other five days. So, the 5:2 diet is not fasting. It’s just calorie restriction, and it’s vastly inferior to my 2-day fasting strategy for the following reasons: The 2-Day Fast gives you a natural high. The 2-Day Fast is a great exercise for Breaking out of Homeostasis. The 2-Day Fast gets you ripped pretty damn fast. The 2-Day Fast is a 40-48 hour period where you don’t consume more than circa 50 calories at a time, to avoid activating your digestive system. For Beginners: Fasting 101 Note: If you’re new to fasting, here are three summary posts I’ve written about two of the most famous books about intermittent Fasting. Part 1. Eat Stop Eat – 24 hour fast once or twice a week. Part 2. Fast-5 diet – ca 5 hours to eat every day and 19 hours fast. Part 3. My take on IF, bulletproof coffee and miscellaneous stuff. Most people think that certain things in life are “set in stone”; they think hormonal levels are one of these things that cannot be changed. I have good news for you: Those people are wrong. You CAN change your eating patterns and how your body responds to hunger. I speak from experience. I am NEVER hungry, except after working out. This is GREAT because: It saves me lots of time and money, It helps me stay lean, It makes me more productive and, It gives me much higher control over my behavior. . . . . . (since I don’t have to think about food). Is this hard? –No. It’s almost effortless because I’ve trained my body to g Continue reading >>
Long Fasts: Dangerous Or Beneficial?
Since this article touches on a subject that could potentially have negative health outcomes, it’s in order to reiterate the website’s health disclaimer: All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. On the whole, Paleo is fasting-positive. Intermittent fasting is a powerful tool for improving health, jump-starting weight loss, or beating cravings, and there’s plenty of medical literature to back up its usefulness. But what about longer fasts (more than a day or two)? If intermittent fasting is good, will a longer fast be even better? Long-term fasting can take several different forms. The most extreme is a “dry fast,” consuming nothing at all (food or water). This is definitely not advisable, as it’s very dangerous to go for more than a day or so without drinking. Water fasting means drinking only water, but consuming no calories during the fast. Another technique is juice fasting, or consuming only fruit and vegetable juices. Some people also fast on broth, or extremely low-calorie protein mixes. Juice fasting and bone broth fasting aren’t truly fasts, since they do involve some intake of calories and nutrients. And protein fasts can be downright dangerous, since humans just weren’t built to live on protein with no accompanying fat. This article focuses on water fasting: the benefits, the drawbacks, and precautions to take if you do decide to start a longer fast. Long Fasts and Weight Loss The most obvious and best-researched benefits of longer fasts are for weight loss Continue reading >>
7 Tips To Get Into Ketosis
Ketosis is a normal metabolic process that provides several health benefits. During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects (1, 2). Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions (3, 4). That being said, achieving a state of ketosis can take some work and planning. It's not just as simple as cutting carbs. Here are 7 effective tips to get into ketosis. Eating a very low-carb diet is by far the most important factor in achieving ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies. Your body stores glucose in your liver and muscles in the form of glycogen. When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions of the brain (5, 6). The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. For this reason, the Atkins diet specifies that carbs be restricted to 20 or fewer grams per day for two weeks to guarantee that ketosis is achieved. After this point, s Continue reading >>
24 Hours Fasting: The Key To A Better Life
Fasting is defined as a willing abstinence from food for a given period of time. This practice has been used by millions of people during the existence of mankind. The 24 hours fasting is a form of intermittent fasting that is becoming popular as it offers several benefits over the classic habit of eating several meals per day. Let's see which are these benefits and how the 24 hours fasting works... The rules in a 24 hours fasting protocol are pretty simple. We basically have one meal per day and we don't eat for 20+ hours. That is typically 20-22 hours window. For maximum benefits, it is important to keep the fasting time over the 20 hours (see more about this in the following). Drinking water is allowed (and recommended). Coffee and tea are also allowed with the only restriction of using no sugar. In modern society, there is a tendency to criticize and ban everything that gets out of the "ordinary" and fasting indeed does break the schemes. However, fasting has been used by millions of people during the existence of mankind. All major religions prescribe days of fasting throughout the year and this is seen by many as a normal practice. We are told by nutritionists to eat 3-5 times per day and I am now telling you that you can live a happy life, a better life, when eating once per day. I must be crazy, right? As a matter of fact, 10 000 years ago would have been impossible to eat 3-5 times per day and so our body adapted to the condition of maximizing energy levels when eating only a few times per week. If you look at it from this perspective it doesn't sound crazy after all. Fasting (starvation to be exact) is a very natural process to which the human body has adapted during tens of thousands of years of evolution. Today food is always available in large quantities, f Continue reading >>
My Experiences With Extended Fasting
In this blog I intend to share my experiences with prolonged (over 24 hour) fasts. If you are new to fasting, or simply want to know WHY I would consider going for extended periods without food be sure to read my article Fasting: How Skipping Meals Can Burn Fat & Increase Lifespan. Also, make sure you sign up to my email newsletter, as I will be updating this blog each time I do a new fast (eventually I would like to do a 7 day or longer fast…) I have been using IF for over 5 years now, it was a key protocol in my bodybuilding success whereby I did daily 16 hour fasts. As you can see below, fasting definitely helped me drop the excess body fat! But my point here is that I had plenty of experiencing with regular intermittent fasting of around 12-16 hours. here However, it was only in early 2016 that I did my first 24 hours fast. To be honest, the first time I did this it felt like an eternity. I went lunch to lunch, and it was hard. I truly believe a lot of the difficulty is behavioral however. I was in a ketogenic state going into the fast, having been low carb for a few months prior, so from a physiological point of view my body should have been well equipped to go a day without food. Anyway, I didn’t die and I started introducing 24 hour fasts into my diet on a weekly basis. Soon I was doing 30 hours without any issues. This led me to my next challenge… a 3 day 72 hour fast. It has been shown that after 2 days of fasting immune function is boosted, so I figured that would be a great target for my first prolonged fast. 72 Hours Without Food My last – prefast - meal was a big Sunday night roast at 7pm on July 24th 2016. The next day I felt fine, but I did feel a tad flat – I think it was more the fact knowing that I would be depriving myself of life’s simple Continue reading >>