I don't blame Snake entirely for that. Zero is the best amount of times to do a 48 to 72 hour fast. My stomach definitely felt flatter and less bloated after the fast. Felt great after and plan on shifting between 48 hour and 72 hour fasts It wasn’t the reason I started fasting, but the results I achieved were pretty crazy. I ate that meal and got the carbs and the next day I literally felt like superman, I hit new records again, smashing even the great workout I had after the refeed the week before. During this time, protein is not affected. It has been made popular by several books, most notably the fast diet published in 2013 by Dr. Michael Mosley and Mimi Spencer (which was then televised in a widely watched documentary), which really brought this method of dieting into the forefront of the public eye. Yes, fat-burning, muscle-building high intensity interval training can work miracles for your body, but you’ve got to do it right. I am 52 BTW and 5' 11" (179 cm) and weigh 172 … Most of the weight I lost was in the first week, and it slowed in the second because I was scared of muscle loss, and then I sped it back up in this last week, once water and food weight are gone, in a fasted state I lose about 1 to 1.4lbs of weight every 24 hours. Studies suggest you’ll lose muscle if you only eat 0.9 g of protein/kg of body weight on non-fasting days when you're intermittently fasting. If the soreness persists for longer than 72 hours, then you may have a strain or muscle tear. Hip Hop News | Trending Hip Hop Stories . My last water fast was for 11 days and 11 hours (275 hours total). It’s Also would it be fine to continue normal weightlifting during an extended fast? Generally I do not rest much between my sets, and I incorporate plenty of supersetting. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. So the main question is this – if you fast for long enough, doesn’t your body start to burn muscle in excess of what it was doing previously in order to produce glucose for the body. I regularly do 16:8, where I fast for 16 hours per day by eating only within one 8 hour window per day – why don’t you give it a try and see what happens with you! Hours 60 - 84: This is when I began to notice the hunger beginning to subside and I was getting a bit of confidence and mental euphoria, my ketone strips were showing good color, even somewhat dark of what was estimated of 8mmol/L. So I would embark on a journey to cut fat, and I would do it with calorie restriction and a loose IIFYM eating approach where I mainly just tracked calories and tried to hit a certain protein goal and let the fats and carbs fall into place. Muscle glycogen usually fully depletes around hour 60-72 of no carbs. You could, for example, only eat between noon and 8PM – that’s 16 hours of fasting and 8 hours of eating (16:8). In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. In fact, intermittent fasting has many benefits. So taking an extra 5g a day sent my heart into irregular and sometimes very low heartbeats (27 beats per minute). 5g is the recommended daily allowance - but how we decided on that number is total bullshit and without evidence based research. Is there a ratio of electrolytes that need to be met? A minimum of 72 hours of fasting seems to be required to experience these benefits. So I said screw it, buckled down, and said I'm starting an open ended fast after I was somewhat convinced I wouldn't lose my muscle and die. My horrible mistake with potassium becomes apparent. Felt hungry on day one only. During this period my potassium levels as I mentioned above were still way too high and I didn't fix them until about 6 days into the start of this week, but after the third day I felt so weak, that I was paranoid I was losing muscle, and losing it fast, so I did OMAD for the last 4 days of that week thinking I was saving myself from losing weight, and I did keto refeeds, sometimes with relatively high calories like 1800 calories. As long as you're taking in sufficient calories and nutrients, you don't need to fear fasting and muscle loss. The 72-hour fast was a one-time experiment for Kazi that she tried at the end of a regular 36-hour fast, when she didn’t feel hungry. :), New comments cannot be posted and votes cannot be cast. A three day water fast can be taken up by those who are well versed with the one-day fast. The more you do that, the more you’d lose. You could rebuild lost muscle faster with strength training, says Vigelsø—and previous studies have suggested that resistance-training exercises do allow full muscle strength to be recovered. We all naturally fast – or take a break from eating – for at least 8 hours a day. im quite confused, something about 5 day fasting, keto diet..? What was your split? In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. It happens based on chance: whichever cell the hormones run into first, whether protein or fat. Healthy Eating Cathy Grech May 15, 2019 In House Studio Fitness By 18 to 24 hours into a fast, your body begins to rely heavily on fat breakdown for energy. I felt Supreme clarity of thought, Zero hunger, Deep Sleep Every Night, and a high level of productivity at work. Fasting for 72 Hours Can Reset Your Entire Immune System. Worked out 4 times during the fast - combination of power yoga and HIIT. I did the refeed that night and worked out the next day and my strength had completely rebounded to my strength before the fasting, and actually surpassed it! Should I do these while in fasted state or not, and how will that impact fat loss and muscle building ? Can you maintain muscle during fasting? I would do an aggressive caloric deficit and lose about 1.5 pounds a week for a couple months until something would stall, my metabolism would be shot and I'd be drained and hungry and irritated all the time, and would always give up near this point. As someone pretty new to fasting I have a couple questions. The longer the fast the more you lose too, but the 72 hour point appears to be the point at which it becomes any sort of concern, whereas fast durations under that seem to offer November 21, 2018. thanks again. Seriously when I was trying to lose weight with the standard eat less move more approach I hit a point where I was losing muscle In fact, with many cycles of such fasts, I see the same results over and over, suggesting that preservation of leucine alone is sufficient to maintain muscle mass. God Dammit! At the end of the fast, body mass had decreased by 25.5%, of which a quarter to a third was due to loss of fat and the remainder to fat-free mass, predominantly muscle. Maybe thats why day 4 and 5 is so bad for me where I feel terribly weak instead of experiencing the lift from full Ketosis. I'm talking I go to the gym and I couldn't lift half as much weight as I normally could, for even half the reps of what I'd do for that weight, for half the sets. AFTER 72 hours had passed by, all of that ended. The 72-hour water fast claims to clear your mind, detox your system, improve immunity, and emotionally cleanse your system. The next day I experienced roughly the same thing but not quite as intense. It seems that there are always concerns about loss of muscle mass during fasting. Glad you got you're OK and got that sorted. So I only meed to take Sodium and Magnesium then or should I still take some Potassium nut at a lower dose? If you are lifting you won't lose any muscle really until you start getting very lean. My way of life is such that it makes sense to fast on the weekends but not during the week. I’m 76 hours into a fast. The next week I started off with a 48 hour fast, slowly losing my muscle glycogen and only doing keto meals to maximize low insulin levels and keep myself in fat burning mode. For me I found both in my local Kroger Grocery store, I found a pretty big size tub of the pink salt too, cost like 8 bucks but so far I've only used like 1/4 of it. Fasting is an age-old practice, often done for religious reasons, but fasting for weight loss is still capturing the public imagination. In any case, depleting your glycogen levels will achieve a metabolic state of ketosis, turning you into a fat burning machine. The Crossfitter’s Guide to Intermittent Fasting Whether you’re a die-hard, competitive Crossfitter, or you’re just breaking into the Crossfit scene, you’ve probably heard the term 'Intermittent Fasting' floating around your box December 28 2017 . Generally, an off day or some active recovery like walking, jogging, or stretching is enough to improve the soreness. In total, at the end of my 11 1/2 day water fast, i had lost … A little yes. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. I imagine really taxing your muscles of their strength and glycogen could be hard unless you're already very very keto adpated, Love Cole, he’s a very smart guy. I thought it was due to ketosis and not having carbs but really it was that plus how messed up my electrolytes were. And that’s not easy. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. Press J to jump to the feed. Water fasting is a period when a person eats no food and drinks only water. Ketones, fasting, and muscle loss I read an ... I’m amazed at the lack of muscle loss, provided I lift weights daily. So I said screw it, buckled down, and said I'm starting an open ended fast after I was somewhat convinced I wouldn't lose my muscle and die. A 48-hour fast may provide several benefits, including enhanced cell repair, weight loss, and insulin sensitivity. Day one was the hardest – by 5pm I had a cracking headache, despite drinking around six litres of water; I think it was at least partially down to caffeine withdrawal (I usually have three strong coffees a day). This Is How Many Hours You Need to Fast to Lose Weight. For the first 3 days, I experienced decreasing levels of hunger, and Also, you should never fast for more than 3 days / 72 hours (unless you can do so under medical supervision in a fasting facility). In fact, intermittent fasting has many benefits. I'll also show you a simple strategy that will help you get in enough water and learn how to prevent any lightheadedness and dizziness that could potentially happen during water fasting. I felt great until I started to feel like I was slowing down that night, and things got worse the next morning. dont supplement Potassium while on it. Whether you fast for 24 hours or 24 days, you can still exercise. Cut to three weeks ago, I was currently 4 weeks into my cut, which I started late, and with my current trajectory I was to go from what I would guess was 20% bodyfat, down to 13-14% in the span of 3 months, in which I would then, if I wanted to get leaner, have to take a diet break to up my metabolism (while trying not to gain fat), and then repeat the whole process again. Then I tried 48 hours, which is in the direction of 5:2 (it was more like 6:1 with 48 hour water fast). It could take two days — a full 48-hour fast — to potentially cause a loss of muscle mass. I'd say potassium can permanently stay at 1 to 2g a day from the beginning, and when you have muscle glycogen for the first 48 hours you can get away with 2 to 3g a sodium a day, but from the start of day 3 on you should get about 5g of sodium a day and potassium can stay constant. Yep. If you are concerned about losing weight and reversing T2D, then worry about insulin. Worked out 4 times during the fast - combination of power yoga and HIIT. Daily fasting schedule; 12 + hours of fasting; To optimize your rate of weight loss, you will need to develop a schedule that works for you. If you have or suspect you have an eating disorder, please consider leaving this sub and filtering it from reddit so it doesn't trigger you. I was absolutely blown away, most of my movements were stronger and I was hitting all time numbers, even accounting for my weight loss when doing bodyweight movements such as weighted dips and weighted pullups. Fasting has become an ever increasingly popular method of dieting and weight loss. Being able to stay at home helped. Felt hungry on day one only. No matter how many times I answer it, somebody always asks, “Doesn’t fasting burn your muscle?” Let me say straight up, NO. Let’s look carefully at this graph by Dr. Kevin Hall from the NIH in the book “Comparative Physiology of Fasting, Starvation, and Food Limitation”. I could walk for miles on end with seemingly endless energy, do yardwork and feel like I'm not even breaking a sweat, and even do some lifting in the gym (although my strength was not close to what it normally is). Muscle gain/ loss is mostly a function of EXERCISE. There has long been controversy surrounding the potential benefits or hazards of fasting. I am dry fasting to get rit of my stuborn belly fat. On one hand, supporters of fasting point to the many benefits that they claim fasting provides. Studies have shown that while your body will mostly consume fat, muscle destruction can occur during long-term fasting . Weight loss was not a goal for me, but I lost over 6 lbs during the fast (168.9 lbs to 162.7 lbs) which I attribute to passing previously undigested food and some fat loss. Fasting for 3+ days has been shown to decrease circulating insulin and glucose by 30% or more, which can contribute to decreased risk of metabolic disease. Here’s the most important thing to remember. I thought it would progressively get harder and I thought I would be much more tired than I was. 72 Hour Fasting creates some crazy results! A 72-hour fast is performed to establish a diagnosis of endogenous hyperinsulinemia. I realized later my potassium was way too high, so I cut it out for a full day and didnt reintroduce it until later, in which I supplemented about 1g potassium a day, and since this I believe I have completely solved all of my electrolyte issues in regards to fasting so that's pretty awesome, because now I can fast so easy an effortlessly, while it being almost downright enjoyable. What would you rate the intensity of your workouts during this time? Supplement companies, of course, try to convince you otherwise. The common consensus is: zero. That Friday night I said screw it, shoved a bunch of high fat foods and almonds down my face, went and bought a bunch of Evian water, Himalayan pink salt for sodium, and No Salt for potassium, and then I started. Question - Have a question? In many places, I read that the body starts reacting (burning fat, ketones production, increasing GH, etc) start only after 24-36 hours. Matt Van Sol. This is a great thing if you have fat you’d like to lose while preserving lean muscle mass. The snake diet has faced mixed reviews with criticism from experts for being drastic and making false claims. WARNING: Pretty long, tl;dr will be at the end along with progress pictures and weightloss numbers. Things got easier (but not easy) around 40 hours into the fast. This concerned me so much that I broke the fast with a small ketogenic meal of roughly 600 calories thinking it would help me recover, but funny enough it only helped for about 5 or 6 hours, and sure enough I was almost immediately feeling trash again. Great post and congratulations. In fact, research shows that you may lose up to 2 pounds (0.9 kg) each day of a 24- to 72-hour water fast . The total loss of muscle mass on a 21-day water fast Here’s another chart I’ve created based on that 21-day starvation study: This chart shows the total vital body mass you can expect to lose (in pounds), depending on how long you plan on fasting. Muscle loss: As your body consumes your body fat to create ketones, it might also start using your muscles to cope with your lack of protein consumption. Written by Grant Tinsley, PhD — … I've done this many times and even utilized intermittent fasting in usually a 6 to 8 hour eating window. This is the 72 hour fast challenge that I have challenged myself to do. In other words, from 16 hours to 72 hours your body will lean heavily on amino acids and protein catabolism for energy creation. The fasting schedule you build will need to consider the amount of weight you aim to lose, the amount calories you're consuming, how much exercise you do, and any other concerns specific to your situation. Too much potassium is no joke. Was your lifting regimen the same during your fast? Science-backed Health Benefits of Fasting Defined as the abstinence from food for a fixed period, fasting has been linked to several health benefits, including weight loss and better brain function. No. Where did you get the sodium and potassium from? Tag: 72 hour fast muscle loss Health Tips Intermittent Fasting And Muscle Loss – Lists Of Keto Foods fasting and muscle loss: In the fitness industry, more than just any industry that comes to mind, extremism is the norm. But in the short-term (at least up to a week for most people), I believe you can maintain muscle mass while fasting, particularly if you’re resistance training. I felt like I was literally a famine victim, so after 9 days of fasting, I did a refeed because of this and felt better because I had some carbs for fuel, but when I began fasting again I felt bad again. I never get away from this question. Soon, a sense of euphoria set in. Something changed in my mindset because I got fed up and realized I had already done this same approach so many times, so this is when I found out about extended fasting. Ask your doctor for medical advice, not reddit. It has been made popular by several books, most notably the fast diet published in 2013 by Dr. Michael Mosley and Mimi Spencer (which was then televised in a widely watched documentary), which really brought this method of dieting into the forefront of the public eye. And I cut the more fat on my already lean figure of 5’4” 100lb body using his method. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. The 72-hour water fast claims to clear your mind, detox your system, improve immunity, and emotionally cleanse your system. The 72-hour fast was a one-time experiment for Kazi that she tried at the end of a regular 36-hour fast, when she didn’t feel hungry. 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