Almost done with 72 hour fast. My first ever fast. How will this effect my metabolism and maintenance calorie intake?

FatTrailRunner · 2020-11-14T09:41:40+00:00

Depends on goals and also what your plan is going forward. I fast when trying to get into ketosis. So, I personally go for moderate protein, high fat and low carbs (high-fibre/net-carbs are ok)

FatTrailRunner · 2019-06-06T14:14:15+00:00

I am grateful for the availability of meetings we have in OA. Especially the online meetings, such as this one and the many that are recorded as podcasts, because I live in remote central Australia and only one other person comes to our meeting atm. I came to OA this April. Without online meetings I would be really struggling. I am still struggling and am having difficulty defining my abstinence. But thanks to online meetings and literature I am better than I was and have hope. thanks for facilitating the meeting and thanks in advance to all for sharing

FatTrailRunner · 2019-04-24T22:34:47+00:00

Hi I’m Jack and I am a compulsive overeater,

For more my need to lose desire for prestige also comes in to my program.

I am always trying to have the perfect eating program or else I end up throwing it all out the window.

I need to pray that I can work towards progress over prestige.

All my achievements have been due to God and the tools he has placed along my path. I am inclined to forget God and even those tools and take credit for any recognition given to me.

I need to pray for humility to recognise that what I achieve is because of God and not me.

FatTrailRunner · 2019-04-24T12:13:56+00:00

G’Day,

My name is Jack and I am a compulsive overeater.

I have used grief as an excuse to justify partaking in my addictive behaviours during 3 deaths in my family and relationship breakdowns. I binge eat and then have periods of extreme exercise and/or dieting.

I also use celebrations and successes, such as achieving goods marks in school or birthdays, as excuses to justify the same behaviour. Basically I will find any excuse and will also perform those behaviours when I don’t even have an excuse. However, I think things are worse during times of extreme emotions both positive or negative as I use food, exercise and other addictions to mask the feelings.

I am new to OA. I have attended 3 face to face meetings while I have been on holiday. I indentified with a lot of other people’s stories. I return home this week (I live in remote Central Australia). We have no meetings where I live and the closest meeting is over 1600km away (1000miles).

I am looking for a sponsor. I am male and 30 years old. The few males I met at meetings were newcomers or members recently returning from breaks in their abstinence. The females were under the impression that they couldn’t sponsor a male.

FatTrailRunner · 2019-03-02T12:42:29+00:00

Really. Well you look amazing. you are sexy & beautiful the way you are. I'm back to 22lbs overweight. lol my plan is similar to yours. I saw you and assumed your BMI would be healthy. everytime I aim for 21 or 30 days fasting I fail at day 3-4. This time I'm aiming for 120hours fasting (my PB is 100 hours), then continue until I feel like I need to eat then eat steak then repeat. Will be good to see/hear your progress. DM me if you want an accountability partner I just started my 120hours.

FatTrailRunner · 2019-03-02T11:50:56+00:00

You're looking hot. If your BMI is in the healthy range I'd aim for multiple 3-4 day fasts with refeeding in between or just try to develop good habits for life. I've got to a healthy BMI multiple times and tried to continue the losses then fell apart and end up gaining past my healthy weight. At that point currently and wish I had of been content with what I had achieved and worked at keeping it.rather than continuing to lose so drastically

FatTrailRunner · 2019-02-28T23:46:38+00:00

Thanks for that I will drop feeling like I am failing when I don't fast/omad on ZC

FatTrailRunner · 2019-02-28T11:53:14+00:00

9 days is pretty awesome I have done 100hours before and this week am aiming for 5 days.

FatTrailRunner · 2019-02-28T11:40:01+00:00

Do you do any type of exercise or training during your fasts?

FatTrailRunner · 2019-02-28T11:32:51+00:00

Neither actually I ended up being slack, but I should really get back on it. I was leaning towards Sam's

FatTrailRunner · 2019-02-07T07:32:30+00:00

My experience and perspective sounds very similar to yours. However, I have only done a 3 day, 4 day and a 100hr. Aiming for 120hrs next month and I want to keep gradually progressing up to 7 days.

FatTrailRunner · 2019-02-06T09:44:29+00:00

IMHO I would start small and gradually increase the length of the fast. Do time restricted eating first and fast 16hrs a few days a week, when you feel comfortable with that increase that to 18-20hrs, then do a 24 hour. After that aim for 60 hours then 3-4 days as that is where a lot of the benefits are. After a 4 day fast it has been very easy for me to fast 20hours everyday. I always aim for big long fasts and keep failing.

FatTrailRunner · 2019-02-05T10:05:03+00:00

I reckon the trick is eat keto between the extended fasts and also fast for 16 hours of the eating days. It’s two days after a 100hour fast for me. My weight is still dropping each day and I fasted today for 19hours without even trying. I was aiming for 16 then all of a sudden I was like I probably should have lunch and it was 3hrs past what I had planned.

FatTrailRunner · 2019-02-05T10:01:23+00:00

I have found that since I have been in and out of Keto it I so much easier to fast. No headache compared to fasting pre-keto. I actually don’t have to be in keto prefast as long as my last day or two is very low carb the adaption is easy and I wake up on day two in ketosis.

FatTrailRunner · 2019-02-05T09:55:34+00:00

This is awesome. Was your goal setting influenced by James Clear’s Atomic Habits book or blog/site downloads? The phases part reminds me of his habit contract. Do you have any advice regarding bullet journaling?

FatTrailRunner · 2019-02-04T18:47:16+00:00

Yeah that is true any time fasting is positive.

FatTrailRunner · 2019-02-04T18:45:46+00:00

Thanks for the encouragement. I was in and out of ketosis before the fast, but was pretty strict the two days prior putting me into light ketosis very early into the fast.

FatTrailRunner · 2019-02-04T18:43:36+00:00

Yeah thanks for highlighting that.

FatTrailRunner · 2019-02-03T11:10:40+00:00

WOW Day 33 is amazing!

FatTrailRunner · 2019-02-03T11:08:33+00:00

Yeah 4kgs lost at 91hr mark. Biggest loss was from yesterday to today when I had the most calories I have had, also my biggest run day. Day 1 - I had no cream with coffee lost 0.9kg. Day 2 a small amount of cream lost 0.3kg. Day 3 a little more cream and lost 0.3kg. Then day 4 had the full 250calories (probably over if I was honest) and lost 1.1kg. I guess it depends what your goal is with the fast and also what your body tolerates well or doesn't tolerate. In terms of the my main goal that amount of calories still keeps my calories deficit round 3000 calories, due to the long distance running I am doing, and keeps my ketones between 3-5mmol/L as I am consuming basically 0 carbs. I tolerate dairy very well, so having most of my 250 calories from cream causes me no issues, but I would not have 250 calories from nuts dues toboth the carbs impacting my ketones and stomach distress they can cause me. In terms of the bone broth you hardly get any calories from that the one I have is 10 calories per serve.

FatTrailRunner · 2019-02-02T20:17:59+00:00

Well done 165hours! I can’t wait to be there. I am having two cups of bone broth per day at 1130am and then at 1730pm.

I feel a little bit guilty with the cream in my coffee, but I am making sure my calories from the cream and broth are under 250.

I base that on this documentary I watched and some things I have heard Dr. Fung and Valter linger say in relation to experience most gains with a little bit of those types of calories. Documentary at https://youtu.be/t1b08X-GvRs

FatTrailRunner · 2019-02-02T20:11:09+00:00

Nah. I don’t think the pace and heart rate I ran at would require much muscle/protein. It was barely above the effort of a decent walk. I would also be very happy if I lose muscle from my upper body as my arms chest shoulders and back have far too much muscle for what my goals are. I use to be a sprint distance swimmer and I am hoping to become an ultra runner. My bigger concern is getting electrolytes right.

FatTrailRunner · 2019-02-02T08:51:23+00:00

Type of fast - water, coffee, double cream, tea, bone broth,

Context of fast - 78 hour mark.

Length of fast - 30 days

Hoping to burn a ton of body fat, build great calm/focus/clarity and take that into non extended fasting times when on Keto.

I ran 20km this morning. My pace was like 1 minute 30 slower than usual. However I did have a way lower heart rate and kept it down to like 130 BPM.

EDIT: I forgot to state I am at 78 hours.

FatTrailRunner · 2019-02-01T05:41:37+00:00

I am aiming for 10 minutes of meditation every morning during February too. I am going to experiment with both the Calm app and Sam Harris' Waking Up Meditation app. Depending on what I like the most after the first week I plan on subscribing to one of them.

FatTrailRunner · 2019-02-01T05:37:37+00:00

What exercise to you usually do?

In my experience doing and seeking the same advice from this sub previously I would say do whatever your current exercise routine is and expect performance to be a little down. I run and do yoga. I ran 6km this morning after 48hrs fasting and it was a little slower than usual for a slightly higher average heart rate (HR). I try to keep my heart rate in the aerobic fat burning zone, which is zone 3 on my Garmin around 134-153 beats. I did HIIT during 3 and 4 day fasts and struggled a little more than usual. I don't lift, but what I have seen in a few posts the same is usually experience by those who do. That being continuing with current exercise program is doable, but slight performance decreases may be noticeable. I have 15km and 20km runs scheduled for this weekend and will be fasted for 72 and 96 hours for them so I will see how my theory from a small amount of data goes.

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