Here is my guide, based on what I did in an experiment of sample size 1:
Do high protein, extremely low carb (keto). Eat plenty of salt and whole food low carb, high protein things like beef, broccoli, fish, eggs, soybeans, spinach, organ meats, almonds, whatever, to get you into the fasted state. You can also eat these during your fast as a crutch if full-on fasting is too much (this food actually keeps you in the fasted state and does not break the fast, so it's not a cheat). Track everything with an app called cronometer, and set your protein requirement high. It's fine if you don't hit the target since the goal is to fast.
Drink water and have some salt with every meal and through the day. You will lose a lot of water weight for the first week or so. Fast or do keto for at least 10 days for a good solid benefit. I would recommend a month. When you eat keto and are in the fasted state, you will barely even feel like eating. Makes it easier to jump to a full-blown fast. If while fasting you start to get a headache or have strong cravings for greens or fish or almonds or beef or whatever, eat it. Your body knows what you need. Headache can also come from a lack of salts and water.
You can also do things like one meal a day, but I don't recommend that unless you're eating high protein low carb. It's not very beneficial otherwise and can lead to headaches and metabolic swings if you eat a lot of carbs and not enough protein, and you get no benefit out of that. I got into a rhythm of eating 2 to 3 meals one day with about 2200 Calories, and 1 meal the next with only 1500 Calories, on repeat. My maintenance Caloric intake is considerably above 2200. I lost about a kilogram of fat per week and actually gained muscle, gained better mood, better energy, better focus, gained all kinds of things.
At the end of your fast, if you feel like you want to eat carbs again, and you don't want to watch Black Tie Kitchen on YouTube for lower carb recipes for the same foods, then simply gradually introduce a little complex carbs into the mix and eat whenever you are hungry, which will start being more often again. Introduce sugar last.
Hava and DietDoctor.com on YouTube have the best stuff out there regarding nutrition science for fasting, low carb, and high satiety eating. They were both founded by the same guy, and they take two different but related appraoches to eating healthy. DietDoctor is more geared toward being in the fasted state.
Kevin's Bacon
npub18h…d8059
2023-12-26 23:38:49
in reply to nevent1q…dfca
Author Public Key
npub18hdy2qy2qwga0ye7rtnucwuyf07erjfdmm7s74wwdt7sy4mk7tdsdd8059Published at
2023-12-26 23:38:49Event JSON
{
"id": "eac6b46b2c8ea693d8b239489c9a330dc55888f0920af25fc61a42ddc922267b",
"pubkey": "3dda45008a0391d7933e1ae7cc3b844bfd91c92ddefd0f55ce6afd025776f2db",
"created_at": 1703633929,
"kind": 1,
"tags": [
[
"e",
"e18be31de4640275736b7f9031578a26c2a82ddb35a1683a514c505665afa952",
"",
"root"
],
[
"e",
"fa37987a20e4e4181f67ccf009b0bad076fbec0195f55872ce213420bf18823a"
],
[
"e",
"4697eb17131d049c8c1bc55bc0cb8f39b9a5333fbb94eb4a3070ca74fc909a1f",
"",
"reply"
],
[
"p",
"40ecf59b56009813ea4c3081b19d9d525f76dbf251a5a0389b4bea27c3a6b98f"
],
[
"p",
"58b295a1a5f7b8e7d507777acbcbf7691a0b39c768da2695220a89a6da85ca67"
],
[
"p",
"ea0c49062a0343e2d581478619acd658664a883c650a6ce6915a7fc0b0328401"
],
[
"r",
"DietDoctor.com"
]
],
"content": "Here is my guide, based on what I did in an experiment of sample size 1:\n\nDo high protein, extremely low carb (keto). Eat plenty of salt and whole food low carb, high protein things like beef, broccoli, fish, eggs, soybeans, spinach, organ meats, almonds, whatever, to get you into the fasted state. You can also eat these during your fast as a crutch if full-on fasting is too much (this food actually keeps you in the fasted state and does not break the fast, so it's not a cheat). Track everything with an app called cronometer, and set your protein requirement high. It's fine if you don't hit the target since the goal is to fast.\n\nDrink water and have some salt with every meal and through the day. You will lose a lot of water weight for the first week or so. Fast or do keto for at least 10 days for a good solid benefit. I would recommend a month. When you eat keto and are in the fasted state, you will barely even feel like eating. Makes it easier to jump to a full-blown fast. If while fasting you start to get a headache or have strong cravings for greens or fish or almonds or beef or whatever, eat it. Your body knows what you need. Headache can also come from a lack of salts and water.\n\nYou can also do things like one meal a day, but I don't recommend that unless you're eating high protein low carb. It's not very beneficial otherwise and can lead to headaches and metabolic swings if you eat a lot of carbs and not enough protein, and you get no benefit out of that. I got into a rhythm of eating 2 to 3 meals one day with about 2200 Calories, and 1 meal the next with only 1500 Calories, on repeat. My maintenance Caloric intake is considerably above 2200. I lost about a kilogram of fat per week and actually gained muscle, gained better mood, better energy, better focus, gained all kinds of things.\n\nAt the end of your fast, if you feel like you want to eat carbs again, and you don't want to watch Black Tie Kitchen on YouTube for lower carb recipes for the same foods, then simply gradually introduce a little complex carbs into the mix and eat whenever you are hungry, which will start being more often again. Introduce sugar last.\n\nHava and DietDoctor.com on YouTube have the best stuff out there regarding nutrition science for fasting, low carb, and high satiety eating. They were both founded by the same guy, and they take two different but related appraoches to eating healthy. DietDoctor is more geared toward being in the fasted state.",
"sig": "05528df74ddc0145421123699363965b8f09455dc605daa68abb321e988d748f01cebb9e89bde4962dca77db12d37311398300f161391057d6a4f2d9edcd28a0"
}