Diario di cherylpadayachee2606, 05 dic 19

3-4times a week? It’s totally up to you. Keep aiming to fast at least 16hrs a day. Eventually fasting becomes second nature. I’ve fasted no less than 20hrs everyday for the past 11 almost 12 days. I might only fast 16 hrs Saturday. Sunday. As my body is being stubborn and doesn’t want to stop weight. Too much of a good thing can be bad, so switch it up when you feel your body is getting use to the fasting. Good luck❣️ 

Drop* weight not stop. 

Thank you 😊 

as a diabetic I cannot do the fast as far as I know. any advice? 

@pascoal777 please share how you go about IF - what works for one may not for the other I get it but I would like a real idea how to get more hours in 

@Shabnumranderee, with fasting, if you want to be able to go for hours, not feeling hungry. You need to be fat adapted. That way you are surviving off your fat stores. And more likely not going to lose muscle in the process. The only way is to eat a low carb diet. The ketogenic diet is what you would want to follow while you do intermittent fasting. That way you will still mimic a fated state if you don’t spike your insulin too much. If you eat high carbs. Then your body will switch back to burning carbs again and you will stop burning fat. Until you have depleted your glycogen stores. Then only will you go back to ketosis. Burning your body fat again. The hunger comes from sugar/carb cravings. If you can keep your meals low carb. You will soon stop feeling hungry naturally. 

Once a week is sufficient for just conditioning yourself into forming better food relationships. Please ensure that you supplement with salt and magnesium and Vit D3 ESP when you’re fasting - electrolytes is non negotiable when on a low carb eating plan. When you re feed make sure you prioritize protein! 

Yumna, you are absolutely right. When fasting you should make sure you are not low on electrolytes. But if you are eating at least once everyday. You shouldn’t suffer from low electrolytes if you are salting your food correctly and you are eating micronutrient dense foods like lots of low carb vegetables that are full of potassium, magnesium and calcium. Vitamin D3 will not be absorbed without consuming food. It’s a fat soluble vitamin. You will be wasting that vitamin if you take it on an empty stomach. Siting in the sun will help with absorbing some vitamin D. Sunscreen will block the absorption of vitamin D though.  

True Pascale- but - the amount of electrolytes in is non negotiable... dr Jason Fung, dr Nick Greiner, dr Jay Wrigley and a host of other low carb advocates all state emphatically - 500mg of Sodium (salt), 300 - 500 mg of Mg.. and Potassium 1000mg -3500mg a day... yes to the sitting in the sun - exposing the nape of your neck .. and agree with sunscreen.. putting back these electrolytes- WHILE still on an 18:6 or a 16:8 is, according to the experts - essential... #JustSaying #ToBeConsidered #YouDoYou... I never used to supplement much when I ate 2 x a day thinking that I’d be getting it in in my food anyway... I was wrong- the carb flu.. the fogginess was slow to lift .. the inability to push for longer periods at the gym... when a coach suggested supplementing for a while to see the diff - I was shook!!  

Also .. for example - 1 Cup of Broccoli has 286mg of potassium... are we really going to eat 5 cups of broccoli? I won’t 😔 1 C of pumpkin has 394mg... 🤔 I may be able to swing 2 C max of pumpkin mash - because Hello! yummy! on a low carb diet - as we all know a veggies are great as an add on - BUT - the carbs rack up :) so I think all should be encouraged to supplement!  

There is plenty of potassium in chicken, fish, nuts, fruit etc. not just veg. taking too much potassium can be very harmful to you. So I would make sure that I am not getting enough of the electrolyte. Before supplementing it.