Fasting is a great way to kick start your weight loss journey. I recommend a 96 hour (4 day) water fast. Black coffee and water is all I drank.
* Day 1: 0 - 24 hours. The body uses up the store of glucose and glycerin your system. You get pretty hungry on this day, but this is the peak of being hungry for the next 96 hours (and more). I find I urinate much more than usual on the first day, probably flushing out the glucose. I usually masturbate to help me get to sleep.
* Day 2: 24 - 48 hours. Black coffee and water. Surprisingly not as hungry as I thought I would be. Ketosis kicks in (fat is turned into molecules called ketones), Autophagy stage starts. It is how your body clears out damaged cells (think of it as a spring cleaning). I begin to have a clearer, more focused mental state and feel pretty good. I can exercise, if I feel like it without feeling weak or dizzy. Drinking water but not urinating as much.
* Day 3: 48 - 72 hours. In full fat burning mode, insulin is low, ketones are high, and growth hormone levels increase to protect muscle. By this time I am not hungry at all. Actually feel really good, positive, and in control. It is almost a strange "high", but no where near the feeling of being stoned on weed, a different high...
* Day 4: 72 - 96 hours. There is research that suggests your immune system resets and your white cells have dropped which triggers the body to use stem cells to create new white cells. On this day I plan what I want to eat and it varies, Though I am not hungry, I am looking forward to a treat, so I usually make a burger out of steak and have a hamburger, No matter what you eat, about 2 -4 hours later it will give you the runs and ring of fire. A couple of trips later, and some water and things are back to normal.
I try to fast once every 3 - 4 months, mainly to boost my immune system.
I read where fasting is quicker to get into ketosis it is not required and some people get headaches etc
I listened to an expert talk on autophagy while fasting on spotify where potential cancer cells get eaten by body
starts after 16 hours then peaks at 48 so it seems ideal for ketosis and not as hard as it sounds
light exercise is recommended but hard exercise will make you very hungry
this is what i read
if you want to start keto with fast then
start with keto breakfast to stop sugar crash
have
zero‑calorie electrolyte powder
black coffee reduces hunger
have fibre if required to stop cravings
light walk speeds up ketosis as lowers hunger
hunger comes in 20 minute waves so go for your walk when hungry
cold shower helps stop hunger
herbal tea and black coffee is ok
start keto diet first then after a few days the fast is easier
one 24 hour fast every week will speed up fat loss
I want to lose 15 pounds in one month including water loss this is possible but results vary
using keto sticks to check ketosis is not trustworthy
cycle diet is common but you must eat wisely always no junk food and when off keto reduce fats when on keto fats are allowed as no carbs in pure fat but they make you feel full fat from foods do contain carbs as they are not pure
foods allowed with fats are cheese ,cream ,avocados , nuts as they have few carbs
on keto you can have some carbs a few carbs 100 g or less
this is easy to look up if no nutrition label
Zero carbs = faster ketosis, less variety
Few carbs = slower ketosis, more nutrition
your choice
so it seems to me
zero to few carbs from leafy greens but no fruit with some fasting and light exercise everyday
big spinach salad with tuna , nuts, avocado around 10 carbs is ideal
yes this is a modest challenge but get real
You do not have to have the discipline of a someone in the special forces to do this
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