My Experience With Fasting

Disclaimer: all advises/recommendations below are based on my own experience with fasting. This is Not to be used as medical advice. Please check with your Doctor.

I tried different types of fasting,
below is quick reference.

Why Fast?
.

There are many health benefits of fasting, some of which:

• Autograph (Cell Renewal).
• Weight Management.
• Reversing Diabetes. 
•  Controlling hunger.
• Mental Clarity and focus.

I fasted Mondays to Wednesdays (3 days fast) and Thursdays to Fridays (2 Days Fast) for several months now. During the fasting days I would consume water, coffees and teas along with some butter.

My reasons were to reduce fat % (From 14 to around 11), ability to reduce extra pounds when need to and to control my per-diabetes conditions..

Below few things I learned.

If you are planning to fast to reduce your weight:

·       The weight decreases quiet a bit during the 3 days fast, up to 5-6 Pounds, however as you eat, you will regain ~80%. So total loss would be around ~20%..

·       To make sure you keep the weight reduction, be very aware of the quantity of food you eat after you break your fast as your body will try to get back to the last weight you were at.

for example, say you added ~ 3 pounds during a weekend and wanted to get rid of them quickly. Starting weight ~ 153 lbs., target weight ~150 (or lower).
On the second day (Tuesday) weight usually goes down by 2-4 pounds, i.e.; ~150 lbs. On Wednesday and subsequent days, weight gets reduced by ~2 pounds a day. So, on the third day of fast (Wednesday) weight will be ~147. Wednesday night, the fast ends. On Thursday morning weight will jump to ~149.  Now to keep this weight at 149 be aware of quantity of food for the next few days up to a week until it becomes your normal weight.

General recommendations:

• ·       If you felt hungry and like to eat something, use pure butter, cream or nut butter. This keeps your fat metabolism working. If you eat any type of Protein, Sugar or Fruit, this Mechanism stops right away and you will feel hungry quickly.

• ·       Keep the amount of fat you eat to minimum, so your body doesn’t think you are breaking the fast. My suggestion is about 1-3 tablespoons.   

• ·       Establish some type of meditations. This is underrated and, it may be the difference between a joyous fast and hard one.

• ·       Be aware of stress that may arise especially if you fast regularly. Try to meditate, socialize, watch movies or any activity you enjoy.

• ·       Walk, don’t run or do any type of Cardio. Walking is one of the best exercises because it doesn’t open hunger window (opposite to cardio) and still burns fat.

• ·       You can do weight training as long as the movement is controlled (not too fast) and the weight Is not too heavy.

• ·       Take Electrolyte. Don’t wait for headache, heart palpitation and other symptoms. Take some form of Electrolytes starting the second day.

What to eat when you break the fast:

• ·       Large amounts of Salad of any type, I personally like green leafy vegetables without tomatoes. But it is totally up to you. Make sure to add good quality Olive Oil.

• ·       Some form of protein source with fat such as Salmon, beef, chicken or eggs.
•       Nuts.

Supplements:

·       If you don’t do this on regular basis, I suggest not to take any supplements (Beside electrolytes). However, if you do it regularly then Multivitamins, Vit D and Magnesium are good choices.

 Thank you,