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Fat Fast Starting Monday 3rd August

nomistheman said:
Proposed measurements by @Baruney


Blood Ketones - critical as the idea is to achieve deep ketosis.
Blood Sugars - highly important.
Weight - at the start and end but, during as well?
Calories - daily or meal by meal?
Macro % Fat, Protein, Carb
Mental Health.
Energy levels.
Blood Pressure - not for me but, that shouldn't exclude it for others.

I would add stress levels to the list too but, how to measure that?

Anyone have any observations or wish to suggest additions?
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Nom - the Fat Fast isn't my thing, but I wish you all well in your adventure. Looking at your list, an intra-programme weight wouldn't be of toooo much value, as there are only 4 potential weigh-ins? Start, beginning Day 1, beginning of Day 3 and the morning after the finish, effectively, morning of Day 4. Is there any material benefit in the two mid days?

To your stress point; perhaps a wellbeing score might feel better. In other words, how the individual feels in themselves - that can then take into account stress, headaches, upset tummies, stubbed toes or whatever. So, maybe a welbeing score would take out Mental Health too?

You propose to note "Energy Levels", again, that's pretty subjective. Not a problem of course, but would exercise be valid?

And maybe an end +7 days summary post by everyone? That could cover if any benefits or perceived benefits were sustained, or if there was a boomerang and carb-fest, say. Obviously, that's an extreme example, but the lcose of the third day may not be the end of the story?
 
Perhaps add prevailing weather conditions, because its winter in Au, summer in UK and a spot hot in the middle east. So thats sorta like "pornography is a matter of geography".
 
Making a comment so I can keep an ear to the ground and will watch with interest.
 
As I'm very busy, and already in ketosis, I wish you all the best.
The energy surge and the feeling of wellness is really good.
Watch out for salt and drink plenty of water, especially if it's hot.

Good luck.

Keep us updated.
 
I think weighing on day1 and day 5 would be enough weighing for me.
Though I have not weighed myself since the end of the last.
Also, how deeply into ketosis are we going? I seem to plateau, and have never managed to get deeper than 2.6 or 7 from memory.

It would be interesting to gauge hunger, as that is something I noticed before. Scale of 1 - 10?

What is the upper calorie level? MFP doesn't like anything under 1000 calories.
What have we decided about fat, protein and carb percentages? We should all try for 90% fat.
I may not have mentioned that I do not eat meat. T
Baruney, I know takes supplements, I use fish oil and a prescribed hypertension pill. Are you a pill popper, nomis?
I really like the way Baruney showed his meal plates. - it still makes me laugh.
I have tried to do it too, and have pictures, but can't seem to get them to appear on the post site, but I am working on it, and any day now....
I am limited in the amount of exercise I can undertake, for the moment, and it is not recommended to do anything too strenuous while Fat Fasting.
Blood Pressure is an issue for me - yes, it did come down to just about "mildly hypertensive" after the OTCFF, and I will have an appointment with a cardiologist again, before we begin on 3rd August, with possibly another change in medication, who knows?
I think that I will ask to remain on the present meds until we finish, just to exclude any possible new side effects.

Otherwise, I'm good to go!
 
Merrylizard1314 said:
I think weighing on day1 and day 5 would be enough weighing for me.
Though I have not weighed myself since the end of the last.
Also, how deeply into ketosis are we going? I seem to plateau, and have never managed to get deeper than 2.6 or 7 from memory.

It would be interesting to gauge hunger, as that is something I noticed before. Scale of 1 - 10?

What is the upper calorie level? MFP doesn't like anything under 1000 calories.
What have we decided about fat, protein and carb percentages? We should all try for 90% fat.
I may not have mentioned that I do not eat meat. T
Baruney, I know takes supplements, I use fish oil and a prescribed hypertension pill. Are you a pill popper, nomis?
I really like the way Baruney showed his meal plates. - it still makes me laugh.
I have tried to do it too, and have pictures, but can't seem to get them to appear on the post site, but I am working on it, and any day now....
I am limited in the amount of exercise I can undertake, for the moment, and it is not recommended to do anything too strenuous while Fat Fasting.
Blood Pressure is an issue for me - yes, it did come down to just about "mildly hypertensive" after the OTCFF, and I will have an appointment with a cardiologist again, before we begin on 3rd August, with possibly another change in medication, who knows?
I think that I will ask to remain on the present meds until we finish, just to exclude any possible new side effects.

Otherwise, I'm good to go!
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Once you have gone into ketosis, your hunger should not be an issue!

I haven't felt hungry for ages!
 
nosher8355 said:
Once you have gone into ketosis, your hunger should not be an issue!

I haven't felt hungry for ages!
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@nosher, I did not feel hungry at all, the reverse in fact, so that 1 found it difficult to eat enough fat. 86% was the highest I managed before, and that was below the calories I was aiming for.
 
Merrylizard1314 said:
@nosher, I did not feel hungry at all, the reverse in fact, so that 1 found it difficult to eat enough fat. 86% was the highest I managed before, and that was below the calories I was aiming for.
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I only eat, because I have to, little and often, to help my body have the energy for my busy life.
I struggle, sometimes, to eat myself.
I also fast once a week, if not busy!

This is someone who has a nickname like mine and called hollow legs by my mum!

Hope it goes well for you!
 
@Merrylizard1314 @nomistheman

Are we doing a 3 day or 5 day fat fast.

Also I've been looking at some 'sweet' fat bombs - common theme is organic cocoa powder and Stevia - has anyone had any experience with these and are they readily available form Tesco, Sanisbury's etc?
 
I thought we were doing a 5 dayFF, but I will go with the majority.

I never put sweeteners in anything now. I've grown accustomed to the taste.
Others in the family just sprinkle a little sugar on top, or honey - either way they are having far less sugar than if it was put in the food for them.

A " fat bomb " for me, would be something like a small ball of cream cheese, rolled in coconut flakes.or buttered pecans or Baruney's cucumber creations.
And I am looking forward to trying 1/2 an avocado, draped in smoked salmon, covered with thinly sliced cheese and put into the oven until the cheese bubbles.
And does anyone eat jicame?It is a Mexican vegetable, but grown here too. It is good in salads, and not high in carbohydrates with, and this is meaningful, quite a bit of inulin( not insulin) which is good for managing blood sugar, it is said.
Bought my first one yesterday, at the Markets, and it seems pretty inoffensive, so far. Can be eaten raw or cooked, and remains crisp, like water chestnut.

If it is 5 days for the FF I will have a terrific weight loss, I think, as I would be having the cast off my leg on day 5.
 
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Nomis and Baruney, I found this......

This is from " Eat Bacon, Don't Jog" by Grant Peterson.....
"The All Day 90% FatFast
For 24 hours eat nothing but cheese, homemade, unsugared whipped cream, coconut oil, olive oil, butter, bacon, 2 to 4 ounces of fatty meat, or up to six eggs, depending on how big you are.
Let the amount follow your hunger, but the point is to concentrate on eating or drinking fat.
That's why it should be pork bacon, not Turkey bacon, and cream, not just whole milk.
If you like Brie, get the triple cream kind.
On this no fast fast you get to eat whenever you want. You won't be tempted to wash down a pound of bacon with a quart of cream, because without the insulin to make you ravenous, you simply won't be hungry for that much food.
When 90% of your calories come from fat and zero from carbohydrates, your insulin plummets, just as it would in a water only fast, but without the hunger"

Sounds a bit extreme, but presumably works.
I try not to eat after 4 or 5pm, and generally would be happy with your suggestions for the early part of the day.
I am an early riser and usually have a meal at lunchtime, and I'm happy with eggs or cheese and small amounts of nuts, while fat fasting.
I have 4mls of fish oil at this time, but otherwise no supplements.
I have kale, sorrel and parsley growing in my garden, despite the season, so green, leafy veg is not a problem for me. In the summer, I have Stevia, and I have eaten a leaf or two, but it seems to me to have an unpleasant aftertaste, so it is just a novelty in the herb garden now.
 
Well, pics are definitely a must!

How are you assessing your ketones?
Are any of you already in ketosis?
If so, how long have you been ketotic? In ketosis? Ketosifying?
 
I test for ketones using k test strips and the Optium Exceed Glucometer. At the moment I am in mild ketosis at 1.6 and have been about that for several weeks.
I try to stay in k because I acquired an injury which has compromised my mobility, and I don't want to put on weight while resting up so much.
I can get about, but it is quite tiring, I find, although I am not complaining, as that doesn't help me to cope, and I just dislike being an object of pity.
 
Hola

Well I saw cocoa powder in sainsburys and truvia made with stevia. Just thought it may be interesting on variety side as ff is all about getting 1/1200 cals with 90% fat ratio. If anyone g
Has ant more info on truvia much appreciated.

Not not that bothered with the sweet stuff. Already marked down bacon egg fat bombs and bacon guak basically the fbs follow a similar make up on the sweet or savoury side. Beauty is that they are portionable into set cal snacks making it easier to have 5 fat snacks rather than 2 ff meals.

Test for blood ketones with optium neo and usually mild to mid optimum ketosis due to generally being good with periodical lapses ending in understandable parole. @Merrylizard1314 you are being harsh with yourself. 1.6 is more than mild. You are a fat burning machine!.

Aim of this ff is to reach deep optimum ketosis ahead of 53 mile run walk bank holiday August. Circa 2.5.

Was such good fun with @Merrylizard1314 last time. Looking forward to it again.
 
nomistheman said:
@Merrylizard1314 my understanding is ketosis starts around 0.7 mmol / L and there's not much point going deeper than 5 mmol / L.

So 1.6 would be mild and definitely a "Fat burning machine" as @Baruney rightly pointed out! :)
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The optimum values for nutritional ketosis according to Phinney and Volek is from about 1.25....3 mmoles/l and there is no benefit to higher numbers.
See here, scroll down to see graph.

http://nutritionalketosisforhealth.com/what-is-nutritional-ketosis/
 
I know that being in ketosis will preserve muscle mass a bit, while I am limited as to exercise. My fear, concern, slight niggling thought is that, teetering on the edge of ketosis, it would take very little to come out of it, and then no longer be burning fat, as carbohydrates would then be the main fuel source, with concomitant weight gain, in all likelihood.
Weight loss is not important for me, but weight gain... I never want that to happen. Been there.
Also, I like not to feel hungry, as I often felt on the "normal" Healthy Eating Plan, and now I find that a ketogenic diet may also be protective against neurodegenerative disease. Bonus, and Whoopee, or equivalent!
And for those reasons I will try to keep my ketone readings at 2.0 or thereabouts.

It was interesting to find that the "pecan sandwiches" which I have been eating for years, are now known as Fat Bombs! The fact that I ate them alongside plenty of carbohydrates including grains and legumes, probably explains a lot about my former life.
 
I think it simply boils down to carb intake.

If you keep the carbs low enough, you wont gain weight, even when sedentary. But you need to find your personal magic number (which may be less about carb grams and more about speed of release, fibre content of carbs , etc)

After that - establishing nutritional ketosis - your (my) body just seems to gravitate into ketosis, rising and falling during the day, but returning to ketosis if it drifts out. Providing the carbs are low enough. It will then pull fat as fuel as a first choice, either from dietary or body fats, and return to that as a preference.

Volleck and Phinney have said that almost all of us drift into ketosis during the period between evening meal and breakfast. Its the reason i now avoid both carbs and protein for breakfast. By only eating carbs between lunch and dinner i get a free ride into ketosis every day, for two thirds of the day. Then it is up to me to choose the carb level for those two meals, and hopefully avoid rising out of ketosis 24/7.

I believe my lightbulb moment was due to a comment by @Spiker when he said something like 'ketosis doesnt have an On/Off switch. It is more like a dial.' It made me realise that i live permanently with a dial that just needs the odd guiding tweak, rather than being pushed with an effort.
 
Bonjour, @ Baruney
We should all have a challenge like yours. I am thinking that I could do at
Least 30km.when is your Bank Holiday? Ours is on our starting day for the FF.
 
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