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How To Stay In Ketosis After Water Fast

How Much To Eat When Breaking A Fast

How Much To Eat When Breaking A Fast

So, you started doing intermittent fasting but halfway through you realize you haven’t looked into how to break a fast safely. Don’t worry, this article will tell you the safest and healthiest way of breaking a fast. There are many reasons why people do intermittent fasting – for general health, increased longevity, better fat loss, boosting muscle growth and improving cognition. But no matter what the reason for you is – you still want to follow a few guidelines when breaking your fast. Here’s why: While fasting, your metabolism is in a distinct state in which you undergo many hormonal and physiological adaptations, such as increased growth hormone, elevated luteinizing hormone, which promotes testosterone and you also trigger autophagy – the cells’ self-digestive mechanism. While fasting you’re also in a state of ketosis, which makes your liver convert fatty acids into ketones and energy. Most importantly, your intestines and gut have adapted to the abstinence of food, thus preserving digestive processes. So, to not put too much stress on your gut or to not cause excess inflammation, you can’t just start eating whatever. Research has also shown that consuming high amounts of carbohydrates may cause an abrupt weight gain. The reason for that is sodium retention. While fasting you excrete a lot of water and refeeding on carbs causes antidiuresis of potassium and sodium. You’ll get bloated but you may also have an energy crash of insulin. Therefore, you want to ease into eating the right foods at the right time when breaking your fast. It also depends on how long you’ve been fasting for. If you’re coming off a 5 day fast, then you need to be more patient than you would when just doing daily intermittent fasting with 16 hours fasted. Let’s start Continue reading >>

5 Day Water Fast Results (self Experiment)

5 Day Water Fast Results (self Experiment)

I’m not a fan of cancer. The only people I’ve lost in memory – my grandfather and other close family – it was cancer that took them. NOT putting an end to the fun of life because of cancer has been a part of my plan since my early 20s. So after my discussion with Dr. Thomas Seyfried in episode 16 I was looking forward to put his 5 day water fast “cancer insurance policy” to work. As I read into the details to start planning my prolonged fast what I found convinced me even more this was something I had to do soon. Maybe what I discovered would inspire you to try a 5 day fast soon too? Fasting for Reasons Beyond Cancer Since getting bitten by a tick in Phuket, Thailand a few years ago I’ve been fighting some chronic health issues. I discovered that it’s probable that these are at least in some part due to lyme disease and babesiosis infections I only got documented earlier this year (and thus had never been treated for). It bears mentioning, since there’s a fair amount of non-rigorous and dubious material on the internet on the subject of lyme disease in particular, that this was documented via the IgM/ IgG labs, and met CDC criteria. What does this have to do with fasting? It comes down to this: Having a stronger immune system gives you a better chance of eliminating lyme. Since in cases like mine where it was not treated in the early stages it seems to be relatively tricky and long-winded to get rid of. I’ve made it a rule to collect and put into practice anything that improves the odds of a quicker recovery. And… fasting is a potential new tool to speed up recovery. Valter Longo, Director of the USC Longevity Institute, has published a large number of studies on fasting and caloric restriction and their application to treat disease and enhance agi Continue reading >>

The Effects Of Fasting Ketosis

The Effects Of Fasting Ketosis

Understanding ketosis and muscle loss during fasting. The process of ketosis is one of the physiological effects of fasting in which the brain (and some other bodily processes) uses ketones produced from fatty tissues as a fuel instead of the usual glucose. This is called "muscle sparing". When glucose isn't readily available via the diet (in the form of carbohydrates) and the glycogen stores in the liver become depleted, the body could break down muscle to get it. But ketosis is an adaptation that will spare muscle during times of shortage by instead breaking down fat stores and manufacturing ketones for brain fuel. It is said this state is attained at approximately 48 hours of a water fast for women and closer to 72 hours for men. The effects of fasting ketosis have become a more popular and controversial subject in recent years due to low-carb, high-protein dieters relying on it long-term to "burn the fat". Where ketosis was once considered a "crisis response" of the body and fine only for short durations, there are some doctors who now contend ketones are an acceptable alternative fuel, produced and used by the body any time glucose is scarce, which can happen even in non-fasting, non-dieting individuals, such as during intense exercise or during sleep. They are considering it a natural metabolic process where ketone production and use fluctuates constantly in response to the body's needs. What is so controversial about the low-carbers use of ketosis is the long term, artificially produced, use of it. Over long periods of time, their high-protein diet produces excess protein by-products that become a strain on the kidneys to eliminate. Ketosis also creates a mild acidosis of the blood, which, over a long period of time is considered detrimental to our health. One ef Continue reading >>

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

In Tim Ferriss’ new book Tools of Titans he puts forward a method to optimize the process of fasting. In his typical 80/20 style, he aims to get the most benefits, in the least amount of time. His recommended fast is conducted in a 3 day period, spanning Thursday evening to Sunday evening. 3-Day Fast Overview Stop eating Thursday night Friday morning go for a long walk to accelerate your transition into ketosis Friday and Saturday stay fasted, and consume moderate amounts of exogenous ketones and MCT oil (as needed), to give you a boost while you’re keto adapting. Sunday evening you break the fast. Here’s the process in more detail if you don’t have Tools of Titans to hand: Thursday Evening Eat a low carbohydrate dinner around 6pm. Make that the last meal of the day. Go to bed as normal. Friday Morning Drink some caffeine if needed, then get out the door and walk within 30 minutes of waking. Bring at least 1 litre of water, with some added salt (to prevent headaches/cramping), and sip as you walk. Walk for 3-4 hours(!). Filling up/buying more water as needed. Arrange phone calls for this time, to make the time productive. The idea behind the walk is that you use up your glycogen stores, forcing your body to move quicker into deep ketosis. The quicker you get into ketosis, the less time you spend feeling sub-optimal, and the less potential muscle wastage. Friday Day (post walk) Consume exogenous ketones or MCT oil 2-3 times throughout the day, where necessary. Tim primarily uses KetoCaNa & KetoForce as exogenous ketone sources. Both these products contain 11.7g of Beta-hydroxybuterate per serving, and each contain 16 servings. The key difference is that KetoForce is an unflavoured (alkaline) liquid. And KetoCaNa is an orange flavoured powder you can mix into wate Continue reading >>

Blog #7: Water Fasting And Keto

Blog #7: Water Fasting And Keto

Blog #7 Fasting and Keto This is a personal anecdotal commentary on Fasting and the Ketogenic diet. I am not a doctor, so the below is my understanding of fasting and its effects on your body. In the early '80's I read a small book on the benefits of fasting. Fasting is the fastest way to get your body into the state of Ketosis. Ketosis is when your body has switched "fuels" that give you energy. After you eat a meal, your body will primarily convert the carbs first. It converts the carbs to sugars and dumps them into the blood. Why the carbs first? I don't know. My guess would be that they are easier to convert. After your carbs get converted/used up, the body switches over to Fats. It converts the fat in your food to fatty acids called Ketones. Unless you eat a heavy meal laden with starchy carbs at midnight, you will switch over to ketosis before you wake up. Then you will eat a meal that breaks your fast. Since fasting deprives your body of all food, your body will go into ketosis rather quickly. If you continue fasting, you will not die for a long time, even if you're a skinny person. You will have to drink water though. You can only last a week or so without water. I have added days of fasting to my road to weight loss. I have many reasons for doing this: Yes, I know fasting is like a starvation diet to the max. Weight loss is very fast. And I am in a hurry to lose a lot of weight. I want to start building my home next spring/summer of 2015. Although the normal Keto diet will allow me to lose weight, its just too slow. I have the "sword of Damocles" hovering over my head, that is, if I don't lose my weight, I will get bariatric surgery and half my stomach will be pared off. I figure that if I did opt to get bariatric surgery, there would at least a week of fasting Continue reading >>

Some People Break Water Fasting With Eggs Or Avocado

Some People Break Water Fasting With Eggs Or Avocado

A user, named Lazaro, from Water Only Fasting group on Facebook, shared her story, in which says how she used eggs and avocado when breaking her fasting. Lazaro writes. "I break my fast with eggs or avocado. I don't like to break the fast with insulin spiking food high in carbs and sugars. One time I broke my fast with lemon juice with water to get some vitamins B and C because vitamin b is essential for enzymes to digest carbs and since vitamin B will be depleted at end of fasting it's not a good idea to break the fast with lots of sugary fruits. I know that some people use watermelon to break the fast, but eat just a bite and most of the time are perhaps in retreat and many of them are vegetarian." Advertisement Here we are talking about breaking the fasting after 3, 7 or 10 days. Lazaro writes that she has fasted somewhere from 7 to 10 days and several times has that a five day fast. "I want to fast for 2 weeks or better 21 days, but since I have to fast while working not sure if I can do it that long. Also I use a Ketogenic diet before fasting to avoid hunger and make things easier as the body is already in ketosis using mostly fat and keto bodies as fuel." "Since my body is already uising keto and fat while fasting, it is easier to digest an egg than to digest carbs. So instead I drink water with one lemon to get some vitamin B and C essentials to carbs metabolism, but the next day I eat almost anything as long as is light on carbs. Of course have no idea of fasting for extended periods of time and I am not an specialist only talking about my small personal experience but not all organism bodies react the same," she adds. How do you fast and what do you use to break your fasting? Continue reading >>

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>

Intermittent Fasting On A Keto Diet

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 >>

Water Fasting Ketosis Is Where The Fat Burn Heaven Begins

Water Fasting Ketosis Is Where The Fat Burn Heaven Begins

In this guide, you will learn everything you need to know about water fasting ketosis. I'll explain how water fasting can help you reach your absolute highest possible fat burn rates, which is easily the single biggest benefit of ketosis. You'll also see the science on how long it actually takes before you can enter ketosis during a water fast. You'll also learn about one of the most dangerous problems of water fasting ketosis. I'll also tell you why it is a very good idea to avoid one of the most common mistakes people make once they already reach ketosis during a water fast. Now that you know what you're getting yourself into, here's a quick overview of everything that's covered in this guide: The single biggest benefit of water fasting ketosis Simply put, ketosis is a state where you get to enjoy your absolutely highest possible fat burn rates. If you're on your regular diet, your body can draw energy from a couple of different sources (so not just from your body fat reserves). Those other, non-fat energy sources are the main reason why your fat burn rates stay on the low end, even if you start eating less food. But during a water fast, because you're eating no food at all, those other energy sources in your body will be completely wiped out after a while. Once that happens, your body will enter full ketosis, and in that state of full ketosis, your body will have no choice but to rely almost exclusively on your body fat reserves. With no other energy sources available, ketosis will trigger some pretty amazing fat burn rates in your body. Water fasting is one of the fastest ways to reach that state of super high fat burn. And a lot of people do a water fast just for this reason. There's only one problem with reaching ketosis through water fasting. PRO TIP: A different Continue reading >>

Dr. Group’s Ketogenic Fast For Rapid Weight Loss

Dr. Group’s Ketogenic Fast For Rapid Weight Loss

Maintaining a healthy body weight is one of the best ways to support your overall health. Excess body fat increases your susceptibility to serious conditions like type II diabetes, high blood pressure, stroke, heart disease, sleep apnea, fatty liver, cancer, and joint problems.[1] Many fat-loss fads, diets, and pills come and go, and very few yield lasting results. Adopting a ketogenic diet is one strategy for losing fat that’s tried, tested, and proven effective. Knowing this, I began my research into improving the typical ketogenic diet. People who are familiar with my work know that I’m always trying new cleanses, detox programs, and diet plans in my ongoing quest to discover new ways to improve my health. I kept coming across the many benefits of fasting, and I thought, “Why not combine principles of fasting with the best elements of a ketogenic diet and enjoy the best of both?” What Is a Ketogenic Diet? A ketogenic diet is a diet that provides fat and protein, but few or no carbohydrates. The body prefers glucose and glycogen, both derived from carbohydrates, as its primary source of fuel and it generally operates in a sugar-burning state known as glycolysis. Depriving the body of carbohydrates, however, forces it to use stored fat for energy. This special fat-burning mode, known as ketosis, quickly burns through fat reserves. It takes about 24-36 hours to completely burn through the glycogen stored in the muscles and liver. The catch? The body tells the brain to refuel on carbohydrates when blood sugar dips. In other words, your appetite kicks in and you feel hungry. This physiological response makes it a challenge for many people to adhere to a ketogenic diet long enough to enter ketosis. What Is Fasting? Fasting means avoiding food for longer stretches o Continue reading >>

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days. This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low. The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption. Here are several advanced tips to get into and maintain ketosis. 1. Stay Hydrated: This is considered a no-brainer, but is not easy to follow. We often get so busy in our day-day lives that we forget to hydrate effectively. I recommend super hydrating your system by drinking 32 oz of filtered water within the first hour of waking and another 32-48 oz of water before noon. I have most of my clients do a water fast or eat light in the morning doing smoothies or keto coffee or tea. So hydration around these dishes should be well tolerated by the digestive system. In general, aiming to drink at least half your body weight in ounces of water and closer to your full body weight in ounces of water daily will help you immensely. I weigh 160 lbs and easily drink 140-180 ounces of water each day. Sometimes more in the summer time. As you begin super Continue reading >>

5 Days Of Egg Fast | My Sweet Keto

5 Days Of Egg Fast | My Sweet Keto

A lot of people, especially those on LCHF and keto diets , do 5 Days ofEgg Fast to break their weightloss stall. Surprisingly, it works for a majorityof them if we are to believewhat they report on social networks and forums. I havent been able to find any real scientific explanation to why it works but have my thoughts (that might change in the future if I get more clues). Basically, on an Egg Fast, you only eat eggs , healthy fats, and full-fat cheese for 3 to 5 days in a row. You are supposed to eat at least 6 eggs a day, and 1 Tbsp of fat for each egg consumed. The number of ouncesof cheese eatenshould not exceed the number of eggs eaten on each day. If you follow these simple guidelines, you get macronutrients nicely balanced outat the end of the day: Extremelylow carb, high fat, and moderate protein. Thats what the keto diet is all about, except that on Egg Fast, theres practically no fiber intake (no greens, seeds, meals, etc.). Because of this, in my personal opinion, thediet should be kept short-term. Additionally, I think magnesium , potassium , and vitamin supplements should be taken daily. And plenty of water drunk (10 cupsa day, at least).But I am no doctor, so take my advice as an opinion. So, why does the diet work? I think, most of all, one gets rid of plenty of water on Egg Fast. But peoplekeep reporting successful weight loss or weight maintenance for a prolongedperiod, following the fast.So, it is possible theres some hormonal stuff going on in the background, which influences bodys metabolism. Or the other way around. Anyhow, Ill be quite glad once I get to read some research on this (if ever). In case you havent been familiar with Egg Fast, Im listing the rules that one should supposedlyfollow on the diet if they want to break their stall: One has Continue reading >>

7 Tips To Get Into Ketosis

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 >>

Complete Guide To Intermittent Fasting

Complete Guide To Intermittent Fasting

Before I gave up grains, sugar and other foods which I used to believe were healthy (or at least not harmful), I had breakfast every single day. At least that's what all kinds of TV ads were claiming, promoting whole grains and cereals and other "healthy" breakfast options often loaded with sugar. Just the thought of skipping a meal made me feel guilty. Doing a full day fast seemed unnecessary and impossible to follow. But all this has just been part of the big high-carb, low-fat campaign. Myth #1: Breakfast is the most important meal of the day. As you will learn in this post, nothing can be further from the truth. I rarely eat breakfast - that's the meal I skip almost every day. Myth #2: You have to eat regularly, ideally 5 small meals a day. Once you get keto-adapted and not depended on glucose, this will change. Since your insulin levels will not spike, you won't have the need to eat regularly or in small portions (apart from diabetics which I discuss later in this post). Myth #3: You need to eat most of your carbs for breakfast because that's when your body uses them most effectively. You should try to eat your carbs throughout the day and not just in one meal. Furthermore, since our body is in fat-burning state in the morning, eating carbs in the second half of the day is more beneficial for weight loss. Myth #4: Never exercise on an empty stomach. It's bad for your performance and you'll lose muscles instead of body fat. As described below, for most people Intermittent Fasting is ideal for maximising the benefits of exercise for several reasons. What is Intermittent Fasting (IF)? Compared to calorie restriction, IF is not restricted in calories - it simply limits your eating windows to just a few hours a day. In effect, you usually fast for 14-20 hours or even up Continue reading >>

Quick Start Keto

Quick Start Keto

Low carbers know ketosis is the superhero of fat-burning. But what is ketosis? And how do you get into ketosis quickly? Keto FAQs and why it makes a difference in fat loss. 6 techniques to get into ketosis fast 3-Day rapid reach ketosis technique Try a few rapid keto techniques and eat specific low carb keto foods. Our quick start guide covers everything you need to reach ketosis fast. If carbs are limited to small amounts in your diet, your body relies on fat for energy. When you reach ketosis, fat burns rapidly and muscle tissue is spared. Why Does Keto Burn Fat Faster? To get into ketosis you’ll avoid sugar, leading to low insulin levels. Low insulin curbs hunger and accelerates fat-burning. Metabolizing fat and producing ketones burns more energy than metabolizing carbs. The result is a much higher calorie burn. How Do I Reach Ketosis? Ketosis happens when carbs are very low – usually when eating 20 to 50 grams of net carbs or less per day. (Carb grams from fiber are NOT counted in daily totals.) Everyone is different. Some low carbers must eat very low carb to reach ketosis. Typical Keto Ratio Getting into ketosis requires eating meals that are high in healthy fats and low in carbs. Protein grams should not exceed 20 % of total daily calories. Keto Calculator This free online keto calculator determines your ideal nutrient ratio for weight loss or maintenance during ketosis. The keto calculator recommends the optimum daily calories, fat, carb and protein amounts to help you get into ketosis – and meet your weight loss goal. How to Know You’re in Ketosis Keto Symptoms During keto, low carbers experience bursts of energy and heightened mood – just two of the big benefits of ketosis. Some dieters notice a temporary, sweet taste in the mouth or a mild, sweet b Continue reading >>

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