Thus far--I mean it is only 7 am, I feel pretty good. My stomach is a bit roily, but I do not feel ill, although my bowels seem a tad more active from the food intake from yesterday: no diarrhea, but a feeling of frequency and a initially gassy. I'm having a second, slight inflammatory response in the form of a runny nose. Yesterday, I had an entire cup of soup, but divided into two meals. I am thinking of food a lot, but those thoughts are a combination of excitement and anticipation, not from feeling "food deprived" during my fast. I did not have that experience this time around, thank goddess! Although I feel "excited" to eat again--and cook again, which I enjoy--the anticipation comes from all the new-to-me restaurants which I have discovered in Colorado Springs. I really enjoy dining out and am looking forward to celebrating my birthday; albeit belatedly, at a nice French restaurant there or in Denver! I would be excited to try these whether I was coming off a long fast or not! I don't feel any sugar cravings, which is a gift. Even in upcoming dining experiences, I sincerely want to lower carb and sugar items, excluding wine, of course! I don't need dessert, and at this point don't want it. My plan is, then, to skip it! Why create a sugar craving when this fast annihilated that habit! If I'm having French food, I'll have cheese for dessert. Elsewhere, I stick to a la Francaise, if available, and have cheese or salad, maybe some fruit. A novel idea for un Americaine when dining. This morning, my weight had increased by .44 lbs. During Extended Fasting, weight in the form of water--which may be inflammation--is always lost in a high proportion, 25-50% of weight lost during a long fast. Both typical personal stories and research-based evidence state a person will lose 1-2 lbs. for each day fasted on longer fasts of 21 days or more. Half of that may or may not be water, depending on the person and the refeeding period. People that return to a higher carb diet will immediately regain quite a bit of weight in water due to the interplay of carbs and water retention in the body and whether or not they continue to keep electrolytes such as salt at a higher intake level; salt will reduce water retention. My plan; however, is to keep my fat and protein intake on the high side, and only take in a minimum amount of carbs in the form of veggies. I am allowing myself some Korean Jatjuk (rice porridge) and Tibetan Tsampa (roasted barley cereal) on Day 3 and 4 of my refeed, simply because those foods feel very nourishing to my body, and are easily digestible. Too many carbs immediately following an extended fast of this period can actually be dangerous as it causes the body to flush minerals from the bones and can drastically change electrolyte levels to the point of causing edema in the heart and lungs*. This is why I will keep an eye on my weight over the next few days. The initial weight gain upon refeeding is water, not fat, so I am unconcerned. My "Final Result", post-fast weight will be most accurate on Monday or Tuesday. I drink about 3 cups of Earl Grey in the morning, with soymilk and a touch of cream or fat, in the form of ghee or coconut oil. Around lunchtime, I'll have a cup of tea or coffee with cream, and in the evening, a cup of Chamomile tea with a splash of soymilk. Occasionally, I'll add cream to my evening tea if I'm feeling hungry, (occasionally meaning last night!). Looking at the ratio of food (soup and bone broth) soymilk and cream, it appears that my food intake is weighing to heavy on the beverage additives. The soymilk amount is acceptable at 8 oz. for the day; but I will consider reducing the dairy, even though it only amounts to 4 total tablespoons for the entire day. I'll save it for the afternoon cuppa and use fats or coconut milk if I want my morning and evening tea a bit richer. I want to keep my carbs low and also be mindful of the calorie ratio of food to creamers. Yesterday, 253 of the total 755 kcals derived from soymilk and cream (34%). Bone broth and soup equaled 434 kcals (57%). Lastly, I added 68 kcals of fat (9%) to my soup and morning tea. Of course, as I continue my refeeding plan, my calorie intake will increase, and the proportion of creamers to "real food" will decrease. Since my BMR, decreased by about 90 kcals during this fast, I'll only be eating 1400-1500 kcals until it increases with additional food intake and exercise. At that point, cream intake as a proportion of total kcals will be about 17%. Dairy doesn't really bother me, but I don't want to overdo it on a daily basis with the addition of yogurt that I will be adding this week. When I've completed my refeed protocal in 2 weeks, I'll add cheese back in to my diet, as well. Most of my dairy will be in the fermented form, as above. I cultured all the dairy contained in my frig this week: yogurt, half & half, and heavy whipping creme. Off to continue Day 2 of my 14 Day Refeed and enjoy life! Day 2 - Refeeding PlanDAY 1-2: Eat with awareness!! Take 5 slow breaths and offer gratitude. TRE 12-6 Eat very small portions; I can eat again later! What is kindest to my body? OMAD if too full. Probiotic, fermented, and cultured foods to stimulate digestion. Lots of hot food to stimulate digestion. Too many carbs causes imbalance in potassium, phosphorus, magnesium; rapid change in electrolytes results in reduced excretion of salt and water, resulting in fluid overload and edema that can cause heart and lung complications. Watch for sudden weight gain and edema. (2) Be mindful of carb intake because it will cause inflammation/weight gain. Add 1 food at a time to see what happens. Ginger Tea, Ginger/ale with ¼ tbsp. chyawanprash https://www.culturesforhealth.com/learn/recipe/lacto-fermentation-recipes/lacto-fermented-ginger-ale/ (minus sugar) Pepsin/Betain pill w/ meals
Drain milk yoghurt for whey Culture ginger Unthaw veggies for day 3-4 *REFERENCES https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861737/ Changes in human gut microbiota composition are linked to the energy metabolic switch during 10 d of Buchinger fasting https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962619/ The role of the microbiome for human health: from basic science to clinical applications The Transformational Power of Fasting. Buhner Fasting An Exceptional Human Experience. Fredricks End of Day 2 Check-inNot feeling so awesome. I should have continued salt and electrolyte intake yesterday and today. I completely forgot because I was on the phone, and I started getting a headache around 2pm. At first I thought it was because I needed to eat. After dosing up on salt and 'lytes, the headache went away. Although full from eating small portions, I was significantly hungry late afternoon. The headache returned after dinner, so I took some more salt. I've also been feeling tired today, which I now attribute to salt deficiency yesterday and today. I'll mind that tomorrow. My kcal intake doubled with the additional cup of soup I added, up to about 1200 total for the day. Ketones are still burning strong at 5. I feel a little bloated and gassy, but not terribly uncomfortable. I ate dinner around 6pm, but do feel kind of full. I also drank a lot between dinner and 8pm, but haven't really needed to pee, so that's odd. I expect I'll be a pound heavier tomorrow. Oh well. It will level out over the next few days. I'll probably start ADFs (Alternate Day Fasts) of 39 hours (eating every other day), sometime Weds. or Thurs., which will be Day 6 and 7 of my Refeed.
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