Since some members in our diabetic group are planning on doing a fat fast in a couple of days, I thought it might be a good idea to do some actual leg work while writing about it to make it easier.
Here are some links to help you get jump started and to help reduce the Keto Flu symptoms.
4/14/14 – I started my fat fast today after midnight and so far about 15 hours later I am doing pretty good. So far today I have had about 80 grams of fat in the form of 1 oz. plain coconut oil medallions. I had a bit of coffee with a splash of heavy whipping cream. I also have been taking my PS and DE solution, and have taken 2 doses of it. I also am taking charcoal capsules to adsorb some of the toxins that will come out as the fat comes off. Hopefully, that will help with the nausea that I get from doing a fast. I also have added Himalayan Pink Salt and Trace Minerals to my water several times a day. This makes a poor man’s saline solution. It has greatly helped my transition from glucose to fat burning and I have hardly had any keto flu symptoms.
I did a full workout earlier today (about 900 calories) including 30 minutes of elliptical that really gets my heart beat up. I did not notice much lack of strength, as I am still working off of glucose stores. Depending on how much I have in my liver will determine how quickly I get back into ketosis. I checked with keto strips several times today and the first ones showed some fat burning, but the last check I made I was completely out of ketosis.
I would like to talk about hunger waves. That is really all I can do to describe them. I can feel them start to crest and I have found that it helps to concentrate on them and use positive reinforcement while going through them. I have been saying to myself that in order to get my health back I need to lower my blood sugar and lose weight. The only way I can do this is to cut out my carbs, eat very moderate protein, and eat high fat. My body needs to learn to use fat as fuel again.
This has seemed to work and ease going through the waves. From experience, I can tell you that the first 24 hours are the hardest. It gets easier after that.
4/15/14 – I am now 24 hours into the full fast. I will be doing it until I have exorcised out all of the glucose and am burning fat as fuel. My liver has different ideas, but I am the boss. If I let my body be in charge it would be candy and sweets until they started hacking parts off. I have to make a change.
4/16/14 – Finally starting to win the battle with my liver. As long as I eat very little protein and hardly any carbs and keep my fat calories up, I should start having mostly low numbers. Those of you that are just starting this, don’t give up! You got this!! Have a buddy or a group that can give you support. My house is my trigger. I get home and get comfortable, pop on the TV and start eating. After I am full I don’t feel like doing anything but setting there, which is exactly not what I should be doing. Tonight I am getting up and immediately starting a massive workout. Stay bike, Elliptical, and treadmill! Change up you pattern! Figure out what your triggers are and eliminate them. More later…..gotta get busy!
4/17/14 – Day 3 Fat Fast – Awesome day today! Light work at the shop so I was able to exercise a total of three times. My numbers are dropping more and more. I posted my lowest number a little while ago at 70. The combination of what I am doing is working well. I burned almost 1200 calories with exorcise today. That is just about the total fat calories I have eaten today.
4/18/14 – Day 4 Fat Fast – I am noticing a change in sleep patterns. I seldom sleep longer than 4 hours at a stretch. It is kind of nice to catch a quick nap in the later afternoon before the evening workout. I weighed in and lost another 2 lbs. nd my first BG reading was 77, which are excellent. I am noticing that I am more interested in music instead of TV. I am able to be up and moving instead of sitting and doing nothing! I cannot stress the saline solution enough. It has helped tremendously! More later…heading to the treadmill. Here are a couple of pictures that show the Electrolyte Tabs I am adding to my water and the other one shows I am fully in ketosis.
4/19/14 – Day 4 Fat Fast – I know that weight will fluctuate daily and if you try to micromanage it, it will drive you crazy. I finished out the day at around 800 calories yesterday and I feel that was not enough. I struggled most of the day, had aches and pains that weren’t normal. The key to this Fast Fat is to find our zero calorie point (this is the point where you neither gain nor lose) and reduce it slightly to keep your metabolism moving, yet still losing weight. This is an elusive point, as it is based upon how much energy you require and that carry vary daily. Not only that, but as you lose weight, that will change the formula also.
If for nothing else, my blood sugar has been excellent! I was not above 100 all day yesterday and posted an 81 this morning.
4/19/14 – Well, I figured out that trying to stay under 800 calories was a mistake yesterday. My body almost shutdown; I had intense muscle soreness this morning. I ate a bit of protein and that passed rapidly through my system. I did not do any exercise today. I have learned that you must listen to your bodies’ signals and today it was rest and recover. I was able to handle some more protein later in the day and it sat well. I am feeling stronger and my muscle aches are 85% gone. I will get back on the Fat Fast tomorrow with the knowledge I’ve gained that I must eat at least 1200 calories. Checked my BG a little while ago and it was 103, which is good considering I ate about an hour ago. Interested to see what my morning reading is in the AM!
4/21/14 – Day 1 (reboot) – Missed checking in yesterday. Busy day. I was able to do the Fat Fast until about 7pm last night and I had to eat some protein and a few carbs. My numbers were a little higher this morning, but not bad and I still am in ketosis. I am thinking of doing the Fat Fast throughout the week and take a break on the weekends. Either Saturday or Sunday or both. I continue to loose inches and I know the weight will not be far behind. Lowered glucose levels will reduce water retention. So may proposed pattern will be either 5 days FF 2 days REST or 6 days FF and 1 day REST. We’ll see how it goes. The transition back and forth is very hard. You body will fight tooth and nail to continue eating rather than go back into the FF. After the first 24 hours on the FF, it will become easier. I think after time you body will eventually get adjusted. Just had a thought since today is a transition day to full Fat Fast I am going to try to add extra fat calories today to stave off the hunger waves. We’ll see how I do. Had a good day to recap. I ate some steamed vegetables in some wonderful butter. We’ll see how my morning numbers are. Util tomorrow.
4/22/14 – Day 2 – Had good numbers this morning (99) and am now back on the treadmill. My knee pain is almost gone. i think the bicycling last week got me. Different muscle group and I was riding hard into the wind. I need to ease back into that. I have been craving steamed veggies today, so I ate about a cup with butter on them at lunch. I am thinking that if I eat earlier in the day (on the days I eat), that should help to digest the food better. I have been eating (when I eat) after 9pm and that is not enough time to digest the food before going to bed. We’ll see how that does. Also have a thought that it will keep my metabolism moving better.
I’d like to take a minute to talk about incidental carbs and protein. These are stuff that tag along with the food we eat. As an example, I got a container of no-sodium beef bullion that has 2 carbs per tablespoon. I’ve got to ask why, but I am thinking that it must have something to do with the flavor. I just don’t worry about those incidentals. I keep track of them, and use my carb or protein allotment on them instead of not counting them, but have figured out there really isn’t anything to do about it.
4/23/14 – Day 3 – Numbers just a little higher than I like. Like to stay below 100 if possible. We have had a cold snap here and it has really made me hungrier than usual. I ate some steamed vegs yesterday at lunch which caused my metabolism to really kick in. Had to eat a lettuce wrap about 8pm last night. I am trying to reach a happy medium in eating a little to keep from going into starvation, yet not so much that I lose the ground I have gained. Finished out the day pretty good! I ate a bunch of calories, had to. I had a major front end repair that required about 7 solid hours of forcing bolts loose, using 3lb short hammers and even had to break out the 8lb long handled sledge. Very intense. Tomorrow should be marginally better; have to install a transmission. After my late evening exercise my BG was 84.