People who are brittle diabetic, those with a history of eating disorders like anorexia and bulimia and pregnant or breastfeeding women should not attempt fasting unless under they are under close supervision of a doctor. Jane Racey Gleeson. July 29, AM. Is it a difficult diet to follow? What is the most effective fasting time window? How many days a week is this fasting recommended? How much can I eat during the eating period? Are there certain beverages that should be consumed during the fasting period?
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Besides weight loss, are there other benefits to intermittent fasting? Does it involve counting calories? Who benefits most from intermittent fasting? Cardiovascular: Preventive Cardiology. Wellness and Prevention. We have some information here. We recommend re-feeding slowly after a prolonged fast, with a focus on low glycemic index foods. Hi Mayur! I have been drinking black coffee on my fasts. Can you expand on the section 5 where you mention caffeine? Should I switch to decaffeinated or none at all?
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Adam — we actually have another series of blog posts coming that cover how coffee can impact your fasts, so stay tuned! The science of how coffee can impact fasting metabolism is complicated, partly because coffee is composed of much more than just caffeine. It probably depends on what your goals are — address immune system dysfunction, or reduce an overactive immune system? In the end, it may be best to consume your caffeine in moderation.
Love the additional features to the app. I love the icons and the access to the information about the stages. The stages have guidelines on time, but what if you feast and fast but your body never comes out of ketosis when you refeed. Hi Shatia — thank you for your feedback on the app! Are you eating keto or low carb between fasts? It would make sense if there were an accelerated timeline to autophagy and other benefits of intermittent fasting if you started a fast in a state of nutritional ketosis.
I get confused about how often and how long I should fast. Do you have any advice? It seems like a person should fast over 72 hours to get all the benefits, but how often. Or do you shorter fasts help as well. Hi Michelle — shorter fasts absolutely have health benefits, getting you into ketosis and to metabolically switch between fat burning and sugar burning! You never have to do longer fasts to get the positive impacts of fasting.
However, if you are looking for increased autophagy and cellular rejuvenation, a multi-day fast once per month or even less frequently is something that experts such Valter Longo recommend. For example, eating a pickle says 0 calories on the jar before exercise for sodium and other electrolytes. Hi Dom, great question. You can monitor this by measuring your blood ketone levels before and after such a snack. A pickle before exercise on a prolonged fast sounds like a good idea! Hi I have just started my 72 hours IF and my paln is just to relay on water only is that safe?
If not can somone please help me on what to take during my fast and how to do it!
Hi Gloria, good luck on your 72 fast! However, before such a prolonged fasting we highly encourage you to talk to your physician about whether this is safe for you and what you might need to supplement with, especially if you are taking any medications, etc.
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Great piece Paige! I will be sharing it on my socials and groups! I would also love to see the affects of coffee, tea, cacao tea, etc. Thanks Jeremy!
But if you have specific questions about fasting while vegan, let us know! What stage? Perhaps ketosis if i describe my reaction? I dont relax or sleep well those nights. I am also thirsty so drink extra water. Does that happen to everyone?
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I find i have lost about 1kg the next morning. Thank you for your question Bridget. Try to start fasting a few hours before bedtime, in order to improve your sleep quality. However, low blood sugar especially if you are going multiple days in a row at a calorie deficit can also impact sleep quality — it is best to speak with a physician if you think you might be experiencing symptoms of low blood sugar during an extended fast.
With time as your body gets accustomed to fasting, these symptoms may improve. Can you into more detail or create a separate Knowledge Article around the role, use and best practices for caffeine during IF? Your experience and expertise is appreciated to help clarify how caffeine could or should be used or not.
Thank you for the comment Jay! Another article on the role of caffeine in fasting is a great idea — we will work on that! I get to support my friends in the circle, I also get to see where I am in my fast. I could also volunteer for EF studies. My question is this. The first stage of the 5 stages of fasting is Ketosis and based on the ring in the app it has the body entering ketosis after 12 hours of fasting.
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How accurate is this, as with my own experimenting Ketosis begins after 24 hours and heavy Ketosis after 48 hours and this is only if I am dry fasting. With water fasting it usually takes a little longer for ketosis to begin. This is just my observation. Also the parameters of the fasting ring are they configured from dry fasting or water fasting?
Hi Michael, thank you for your question. When ketosis begins does depend on individual factors including physical activity level, diet, etc. How are you measuring your ketone levels?
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Some measurements and measurement devices are less accurate than others, but most people see at least a measurable rise above baseline in their blood ketone levels after hours, which is when you will deplete your glycogen stores exercise will speed this up and your liver will begin to break down fats and produce ketone bodies as well as glucose to keep your blood glucose at a stable level. It is NOT required for autophagy, as some online communities suggest.
Water is critical to the metabolic processes in your body. Without water, your body may make quick adjustments at first in terms of making water available, but your body will need water to carry out normal functions, clear waste, etc. Good question Paulina!