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How To Break A Water Fast And Stay In Ketosis

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Is Constant Ketosis Necessary – Or Even Desirable?

162 Comments Good morning, folks. With next week’s The Keto Reset Diet release, I’ve got keto on the mind today—unsurprisingly. I’ve had a lot of questions lately on duration. As I’ve mentioned before, a good six weeks of ketosis puts in place all the metabolic machinery for lasting adaptation (those extra mitochondria don’t evaporate if/when you return to traditional Primal eating). But what about the other end of the issue? How long is too long? I don’t do this often, but today I’m reposting an article from a couple of years ago on this very topic. I’ve added a few thoughts based on my recent experience. See what you think, and be sure to share any lingering questions on the question of keto timing and process. I’ll be happy to answer them in upcoming posts and Dear Mark columns. Every day I get links to interesting papers. It’s hard not to when thousands of new studies are published every day and thousands of readers deliver the best ones to my inbox. And while I enjoy thumbing through the links simply for curiosity’s sake, they can also seed new ideas that lead to research rabbit holes and full-fledged posts. It’s probably the favorite part of my day: Continue reading >>

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  1. purplegolfball

    Intermediate Fasting and Maintaining Ketosis

    I ran across an interesting post and response over on Peter Attia's blog:
    "lorraine July 22, 2012
    Doc, not sure where to ask this, but this seems as good a place as any. I read somewhere along the way that you’ve done some self-experimentation with IF. I’ve been doing the same, but limited to eating “within a window”. I usually wait 16-17 hours after last meal to start the new day’s eating. and eat two meals within that 7 or 8 hours. I really like eating this way, but I have found that it kicks me out of ketosis. Not so if I do fasted exercise. It seems to me, theoretically anyway, that if I’m running on ketones I shouldn’t have to turn on too much gluconeogenesis, but it doesn’t appear to be working out that way. I get kicked out of ketosis especially in the morning of the fast. Have you experienced anything like this? At least with me, it seems I need to pick one or the other. Thanks for any input.
    Peter Attia July 22, 2012
    You’re spot on. IF makes a steady-state of ketosis almost impossible, because of the bolus of protein in one meal. I’ll detail all of this when I get the post (or short series, more likely) on this topic."
    Lately, I've been eating one large meal with some snacking or a second light meal per day. I've found I like this. Keeping a ketonic ratio around two, it does result in an intake of protein for me up to around 60-70 grams at one time.
    I haven't noticed high post prandial readings or any significant increase in my morning fasting readings. This leads me to believe I'm maintaining ketosis, but I'm not sure. I guess it boils down to does it simply take maintaining a ketonic ratio to maintain a state of ketosis, or does it also require limiting a maximum protein intake at one time? What exactly, if anything, does our glucose readings say about maintaining ketosis?
    Curious as to what some of you longer term ketogenics have run across. I hate to break down and buy those expensive ketone meter strips, but maybe thats the only way to know for sure.

  2. jim55

    Today begins my third week of if. I haven't had any problem staying in keto when i break a fast. I've done two 41 hour fasts with the other 10 days being 20 hour fasts. I like the 20 hour fasts. It's just like normal eating without breakfast really. Very easy for me to create a caloric deficit without any feelings of depervation. My workouts have been fantastic, i have so much more energy it seems. I read somewhere that the gut has a hormone or something called gerlin (spelling) that causes hunger and fasting over time will silence this. I think it's true as i just don't have big hunger. I don't think it would be as easy if i were not keto addapted. My weight is down somewhere between four and six pounds. Hard to determine exactly as the fasting does cause rather large hydro swings.

  3. blaisjp

    Well this is all very interesting reading. Really. I mean it. I do 24 hour fasts a couple times a month. I find it is most effective combined with a high intensity workout of some kind. I don't really fall out of ketosis, at least not when I check, I just notice that my blood sugar goes up during the fast and exercise and then drops for the the next several days. I presume because glycogen is depleted and needs to rebuild. I know this goes goes against the idea that ketosis only happens when glycogen is depleted i just don't experience this.

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