Should I consult my doctor before doing a fast?
Yes you should. Like any new endeavour, please make sure you check with your doctor if exercise, fasting or nutrition is right for you. I am not a doctor and don’t claim to have all the answers to fasting, nutrition or weight loss so please consult them first.
Will I get hungry?
More than likely yes. If you are quite fat adapted (see my blog post here) you body will prefer fat as its primary fuel source. It will be much easy to get through a fast if you have spent several months eliminating refined carbs (grains, wheat, flour, anything processed) and replacing them with a higher amount of good fats for meat, fish, eggs chicken and coconut oil, butter, heavy cream, avocados etc etc. This will help the body chose fat as its fuel source. If you are still concerned about hunger, ride it out it does not last. Use is as an act of self discipline, knowing that you can and will get through it and you will be better for it as you have refrained from breaking the fast!
If you need some extra tips or tools to get through get out my last blog post here, but you can have some black coffee or tea as they act as an appetite suppressant. Drink as much water as you would like. Have some home made bone broth which is full of minerals that help the immune system as well as reduce inflammation and heal the gut. Bone broth has minimal calories so you are technically not breaking your fast.
Can I still exercise?
Absolutely! Training in an aerobic heart rate zone will help to train your body to prefer fat as its fuel source, as whilst you are working in that low heart rate, steady state exercise zone you are burning predominately fat- this zone of approximately 180 minus your age gives you your maximum aerobic heart rate. Stay under this zone and you will increase you fat burn during a fast. Try to avoid any exercise that is too high an intensity and plan that for days when you are not fasting.
The benefits of exercising in a fasted state are:
*Recover quicker due to an increase in human growth hormone
*Burn more fat due to the higher fat oxidation rate
*Train harder due to increased adrenaline
*Wont bonk or run of energy if you stay in the aerobic or fat burning zone as you have an abundance or stored energy in you fat cells
How should I break my fast?
Do it gently, the longer the fast the more gentlier you should be! I would recommend breaking the fast with a small snack/appetiser then eat a small meal 30-60 minutes after that. Take your time, chew your food and enjoy the experience. Have smaller portions and break drink. Try salad, soup, nuts or almond or peanut butter.
What are the problems to watch for?
Low blood pressure:- often when standing up after squatting down or picking something up of the ground causes dizziness which can be due to low blood pressure or low electrolyte balance. Check with your doctor first if you have low blood pressure before starting and if experienced during the fast consider eating a small meal.
Electrolyte management: as above if you experience dizziness when standing up this could be due to an electrolyte imbalance. Try a magnesium supplement with a 250ml glass of water and a teaspoon of Himilayan rock salt to correct the imbalance.
Headaches: could be withdrawal types symptoms for a lack of sugar, refined carbs or coffee! Could also be a sign of dehydration. Drink more water, it if persists take some curcumin, if it continues stop the fast with a small meal and consult your doctor.
Constipation: it is not uncommon to see slight constipation or at least a decrease in bowel movements- especially due to the fact you are eating less!
Muscle Cramps: again supplement with bone broth and or magnesium tablets.
Will I be cranky?
Maybe- see question 1 to fix the hangry
Will my stomach always grumble?
No. Hunger passes-ride the wave . See my top ten tips here.
Will I be confused?
No you shouldn’t. As fat is a clean buring fuel people are often surprised that during fasting you have clear focus, mental clarity and have a more awareness and concertratrion. This could be due to that fact that your body can now focus on cleaning up cells and getting rid of celluar debris and not have to worry about being constalty focused on metabolism, digusting and processing food and making new cells. oss so please consult them first.