on fasting
What is fasting? It’s abstaining from food and drink.
Does fasting make you anorexic? No. Anorexia is a psychological disorder.
What should I consume during a fast? Water and salt. You can sprinkle salt into warm water and drink it, or you can rely on broth. If you do an extended fast (over 72 hours) you NEED sodium. You may also choose to drink black coffee, tea, or zero-calorie electrolyte water. These are optional but salt is not.
How much weight will I lose? You can expect to lose anywhere from 0.5 - 1 pound per day.
Why does fasting work? All food spikes insulin, the hormone that stores fat. Carbs are the worst, but protein and fat also cause little insulin spikes too. If you are overweight and have been overweight for years, you are likely insulin resistant. Fasting is a great way to get off the insulin spike rollercoaster and lose fat. Since you’re not eating anything, you will go into ketosis - the state of burning body fat for energey rather than glucose. This is also why ketogenic diets are so effective for obesity.
How long can I fast?
The longest fast on record was 382 days. A 27 year old man weighing 465 pounds fasted for over a year and dropped down to 180 pounds. After eating again, he gained back about 15 pounds but maintained that weight after the study - 5 years later.
Obviously he did his fast under medical supervision and was given electrolytes. If you intend to fast for more than three weeks straight, you should get medical supervision.
What should I eat when I refeed? The main thing is you need to consume tiny portions SLOWLY until your body gets used to the food again. Don’t eat quickly or you’ll regret it. Stick to healthy food; I think low carb is best.
Tips:
- Stay busy. It will take your mind off of hunger.
- You MUST STOP fasting if you start to feel unwell.
- Fill your tummy with warm water.
- Take your salt. Sprinkle a little salt into some hot tea.
- The hunger is worst on the 2nd or 3rd days. After that, most people don’t feel very hungry at all. You just need to get over the hump.
- Remember that hunger comes in waves. If you’re experiencing a wave, just know that it will pass.
- It’s probably best not to tell people you’re fasting because a lot of people will think that’s weird/unhealthy. If someone gives you grief about it, remind them about all the millions of people around the world who fast for religious reasons and don’t drop dead because they didn’t eat 6 meals a day.
- Again - stop fasting if you start to feel sick.
- You can fast anywhere from a few hours to several weeks. The timeframe is up to you. Skipping breakfast is fasting. So is eating only one meal a day (OMAD).
- Refeed with small bites of healthy food.
- Fasting is normal. Being in ketosis is normal. That’s what happens when you finish dinner at 7pm and don’t eat again until 7am. That’s why it’s called breakfast!
- You will regain some weight after your fast. This is normal, and it isn’t body fat. It’s water weight and the food in your digestive system.
- Being in a state of ketosis prior to your fast will help, but that’s entirely optional. You don’t necessarily have to be on a low carb diet to reap the health benefits of fasting.
If you want more information on fasting, look up Dr. Jason Fung.
Good luck and happy fasting ❤️






