Fasting Log

[Nina]

how many grams of protein, carbs, fats per day?

200gr protein, 100gr fat, 200gr carbs working up to 250.

 

[Nina]

So despite what i thought, i’ve been feeling better the couple of days after changing up my diet. The fat intake seemed to be too high, so right now my diet is 200gr protein, 250gr carbs and 50gr fats. Feels way better than the higher fat diet after all. On training days i tend to eat up to 300gr carbs. Carbs are growing on me, i think my body is getting used to carbs again after being in ketosis for a while.

 

[mattyb]

So despite what i thought, i’ve been feeling better the couple of days after changing up my diet. The fat intake seemed to be too high, so right now my diet is 200gr protein, 250gr carbs and 50gr fats. Feels way better than the higher fat diet after all. On training days i tend to eat up to 300gr carbs. Carbs are growing on me, i think my body is getting used to carbs again after being in ketosis for a while.

That's great! Carb tolerance is the last thing to come back after a long fast, glad it's finally decided to come back online.

 

[Nina]

Steadily starting to feel as i did before the fast. Feeling very cold, tired and my energy during the day is low. Finding it hard to motivate myself to do the things i have to do. Skin is still looking great though. Hungry all the time.

 

[Orion]

Steadily starting to feel as i did before the fast. Feeling very cold, tired and my energy during the day is low. Finding it hard to motivate myself to do the things i have to do. Skin is still looking great though. Hungry all the time.

You still doing IF, I would drop that if you are, do a short fast every few weeks. lots of protein with every meal to keep cortisol down.

Multiple long fasts and multiple liver flushes might be necessary to get back to a balanced state.

Also getting hairtest would be helpful to see your mineral balance post long fast.

 

[MNK99]

@Orion, IF forever = no good? Even when really fit/healthy?
I've eaten breakfast only when forced to in the last 8-10 yrs.

 

[Nina]

You still doing IF, I would drop that if you are, do a short fast every few weeks. lots of protein with every meal to keep cortisol down.

Multiple long fasts and multiple liver flushes might be necessary to get back to a balanced state.

Also getting hairtest would be helpful to see your mineral balance post long fast.

Ya still doing IF. Im not sure about mineral testing, but im gonna bump up my calories a bit this week to see if thats it.

 

[Orion]

@Orion, IF forever = no good? Even when really fit/healthy?
I've eaten breakfast only when forced to in the last 8-10 yrs.

I think for people that are cold, tired, hungry, daily IF is not the answer, mattyb had some good posts about it. But for some it works well too.

 

[mattyb]

Steadily starting to feel as i did before the fast. Feeling very cold, tired and my energy during the day is low. Finding it hard to motivate myself to do the things i have to do. Skin is still looking great though. Hungry all the time.

Don't do IF. Eat a very small meal of protein/veggies in the morning and then eat regularly afterwards.

Keep eating. If your training schedule is intense scale back a few days and take a bit of time off.

I think you just may be burning yourself out.

 

[Helen]

Nina. It looks like every time you go into the carbs dependent metabolism. You feel fatigue. You are a fast oxidizer, you need to slow down and eat more fats otherwise you burn thru your carbs very fast. You see when you were fasting your went into ketosis, and ketones provided constant energy for you , and you liked it. There were no dips in energy. Then you stopped the fast and went to your regular eating and increased carbs. And started IF. But you are a fast oxidizer you cant and should not IF. You are burning thru sugar at crazy speeds. Some people in your position just live on keto diet, I know tons of sports people who dont want to deal with constant carb loading and just go into ketosis, like Peter Attia. If you have a lot of exercise and train a lot you need to eat a lot take HCL with protein and electrolytes( salt , and other electrolyte including calcium maganesium) plus b vitamins. If you do soccer you run a lot and if you run for 3-4 hours a day you lose tons of protein , sugar, b vitamins. etc.

IN any case, you seem to do really well in ketosis. it could be your choice. the second choice is to support metabolism, you have to eat like a bodybuilder, some of the athletes use IVs and patches, since digestion simply cant handle the speed at which you burn thru stuff.

If you eat tons of carbs, and then you IF, you simply starve yourself. You basically constantly put yourself into the first 3-4 days of the fast. those days are the hardest, then you go into ketosis and you are fine.

If you want to do IF, you need to stay in semi ketosis, IF is just done to make sure people dont come out of ketosis and they keep burning fats. But in my opinion huge carbs loading in between just kills everything and basically makes you starve yourself.

Of course body will crave carbs, but you have to choose, either you stay lower carbs higher fat and do IF. Or you go higher carbs but you need to eat 6 times a day.

IF worked for you in the beginning since you were still keto adapted from your fast.

As far as salt is concerned. If you take tons of salt this lowers your adrenaline and adrenaline is needed to use fats. This is why if you use tons of salt you make the body use sugar.

 

[Nina]

Nina. It looks like every time you go into the carbs dependent metabolism. You feel fatigue. You are a fast oxidizer, you need to slow down and eat more fats otherwise you burn thru your carbs very fast. You see when you were fasting your went into ketosis, and ketones provided constant energy for you , and you liked it. There were no dips in energy. Then you stopped the fast and went to your regular eating and increased carbs. And started IF. But you are a fast oxidizer you cant and should not IF. You are burning thru sugar at crazy speeds. Some people in your position just live on keto diet, I know tons of sports people who dont want to deal with constant carb loading and just go into ketosis, like Peter Attia. If you have a lot of exercise and train a lot you need to eat a lot take HCL with protein and electrolytes( salt , and other electrolyte including calcium maganesium) plus b vitamins. If you do soccer you run a lot and if you run for 3-4 hours a day you lose tons of protein , sugar, b vitamins. etc.

IN any case, you seem to do really well in ketosis. it could be your choice. the second choice is to support metabolism, you have to eat like a bodybuilder, some of the athletes use IVs and patches, since digestion simply cant handle the speed at which you burn thru stuff.

If you eat tons of carbs, and then you IF, you simply starve yourself. You basically constantly put yourself into the first 3-4 days of the fast. those days are the hardest, then you go into ketosis and you are fine.

If you want to do IF, you need to stay in semi ketosis, IF is just done to make sure people dont come out of ketosis and they keep burning fats. But in my opinion huge carbs loading in between just kills everything and basically makes you starve yourself.

Of course body will crave carbs, but you have to choose, either you stay lower carbs higher fat and do IF. Or you go higher carbs but you need to eat 6 times a day.

IF worked for you in the beginning since you were still keto adapted from your fast.

As far as salt is concerned. If you take tons of salt this lowers your adrenaline and adrenaline is needed to use fats. This is why if you use tons of salt you make the body use sugar.

You say keto is safe to do while exercising a lot? If i eat 150~ gr protein and rest from fat.

 

[Helen]

Nina, if your sport is aerobic , meaning you run , or you cycle, or you swim long distances. Yes ketosis will beat carbs. If your sport needs explosive energy. then you need to support it with carbs. Cyclers constantly eat. sugar sugar sugar sugar, inject b12. wear amino acid patches. Otherwise all of them crash.

I am not saying for you to go into ketosis. But if you did ok and exercised while fasting or right after fasting. then ketosis energy supply is enough for your sport.

Otherwise if you want to stay on sugar supply , you need to eat a lot and stop IF. IF is worthless for high carbers. IF is good for semi ketosis states.

 

[Nina]

Nina, if your sport is aerobic , meaning you run , or you cycle, or you swim long distances. Yes ketosis will beat carbs. If your sport needs explosive energy. then you need to support it with carbs. Cyclers constantly eat. sugar sugar sugar sugar, inject b12. wear amino acid patches. Otherwise all of them crash.

I am not saying for you to go into ketosis. But if you did ok and exercised while fasting or right after fasting. then ketosis energy supply is enough for your sport.

Otherwise if you want to stay on sugar supply , you need to eat a lot and stop IF. IF is worthless for high carbers. IF is good for semi ketosis states.

Ok soccer requires both (long distance and sprints) as do my strength workouts.

 

[mattyb]

You need carbs for your sport, there is no getting around that. You just need to eat regularly and supplement with lots of electrolytes - particularly sodium chloride in non-iodized form. HCl may or may not be necessary, it depends on how good your chloride retention is and how many chloride-rich vegetables you eat. If you wait to eat an hour or two after training you probably don't need the hydrogen, because the post-exercise ketosis will create enough hydrogen ions for you to maintain pH.

Minimize caffeine intake to only around periods of training, if at all - you would be better off just supporting your normal speedy metabolism by feeding properly and not relying on caffeine.

 

[Nina]

I’ve been feeling very hungry, especially after eating a low fat meal (50gr protein, 80gr carbs after strength training) and the more carbs i eat, the hungrier i tend to get. I dropped my fat intake a bit so i could increase carbs but im getting really hungry on a lower fat diet.

 

[mattyb]

@Nina

You will always be hungrier on a higher carbohydrate diet, and that's fine. As long as you feel good and energetic at a normal level then it's okay.

 

[Nina]

Feels more like my metabolism is speeding up with more carbs and protein. I increased my calories to 2800 and feel better. I eat 80gr fat, 300gr carbs and 200gr protein which comes down to: 40% carbs, 30% protein and 30% fat. I’m going to try this for a month and see how i feel. I have new bloodwork results coming in in 2-3 weeks so that will be interesting to see. Still not taking any supplements besides extra salt on food according to cravings.

Weight is stable at 136lbs (im 5’9) and bodyfat is at 16%. Skin is still looking really good, energy is good (sleeping 7-8 hrs/night) temp is good, sometimes cold after exercise. Strength has increased a little on squats and deadlift, upperbody is still a bit weak though. Head feels very clear, digestion is good as long as i dont eat too much fat at once

 

[Legna88]

Feels more like my metabolism is speeding up with more carbs and protein. I increased my calories to 2800 and feel better. I eat 80gr fat, 300gr carbs and 200gr protein which comes down to: 40% carbs, 30% protein and 30% fat. I’m going to try this for a month and see how i feel. I have new bloodwork results coming in in 2-3 weeks so that will be interesting to see. Still not taking any supplements besides extra salt on food according to cravings.

Weight is stable at 136lbs (im 5’9) and bodyfat is at 16%. Skin is still looking really good, energy is good (sleeping 7-8 hrs/night) temp is good, sometimes cold after exercise. Strength has increased a little on squats and deadlift, upperbody is still a bit weak though. Head feels very clear, digestion is good as long as i dont eat too much fat at once

@Nina what carbs do you eat?

 

[Nina]

@Nina what carbs do you eat?

Mostly white/sweet potatoes, rice, oats.

 

[Legna88]

Mostly white/sweet potatoes, rice, oats.

white rice? oat flakes? if you try whole grain brown rice(or 50% white-50% brown) and oat groats you will feel less hungry