Day 4 - Woke up with a bit of a headache, although I slept well. I've been feeling well and my energy level is stable. I felt a bit tired yesterday, but still did QiGong practice for 20 mins. and 12 mins. of strength routine. Havingprepped for the EF with a fat fast for 4 days prior to the fast (except Wednesday night when I met with friends and had wine and some other carbs), I was set up to transition into the fast rather easily. For the first three days of the Extended Fast, I used fasting aides, and will continue as needed. This method has what has made my EFs successful in the past. I start out taking in around 600 kcals each day, and less than 5 carbs, and that dwindles over the first week to 200 kcals and less than 3 carbs.
Since starting the fast Thursday (Weds. night officially:
Since starting the fast Thursday (Weds. night officially:
- Lost 4 lbs.
- BMI down by .68
- Muscle mass decreased .8 lb
- Bone mass maintained
- BMR down 17 kcals.
- Fat mass down 3 lbs.
- Water mass down 2.6 lbs.
Fasting Aids
Day 4 - Woke up with a bit of a headache, although I slept well. I've been feeling well and my energy level is stable. I felt a bit tired yesterday, but still did QiGong practice for 20 mins. and 12 mins. of strength routine. Having fat fasted for 4 days prior to the fast (except Wednesday night when I met with friends and had wine and some other carbs), I was set up to transition into the fast rather easily. For the first three days of the Extended Fast, I used fasting aides, and will continue as needed. This method has what has made my EFs successful in the past. I start out taking in around 600 kcals each day, and less than 5 carbs, and that dwindles over the first week to 200 kcals and less than 3 carbs.
My fasting aides include:
My fasting aides include:
- Coffee. Unsweetened plain soymilk and heavy whipping cream for coffee, just because I like it! Actually, I've tried both black coffee and tea -- even green tea -- and the tannins make me nauseous first thing in the morning. I've tried coffee without the cream, using only soymilk, and it's too watery. I enjoy my creamy coffee, so I'm sticking with it! I usually enjoy an afternoon coffee in addition to my morning joe. Soymilk + HWC = 180 kcals. and 1 cho (carb).
- Bone broth. I drink bone broth for two reasons: it helps with hunger and the collagen helps prevent hair loss. At the outset, I drink 1 c. around lunch time, and another early evening. I usually add 1/2-1 tsp. of ghee for it's nourishing properties. Since hunger does not diminish for me until day 4 or 5, I drink two cups per day. By day 5, I decrease to one cup in the afternoon. I will drink one cup for the entire duration of the fast. Bone broth + ghee = 105 kcals. and zero carbs.
- Bragg's Nutrional Yeast. I've started using yeast for the amount of naturally occurring and easily-absorbable B vitamins. I add 1 Tbsp. to the bone broth. 1 Tbsp. yeast = 20 kcals. and .5 g. cho.
- Bragg's Apple Cider Vinegar. ACV offers numerous health benefits as well as supposedly reducing hunger and insulin levels. Personally, I haven't read hard research on this, but many fasting experts recommend ACV, and beside that, I like it. Vinegar is used in a health tonic in several cultures, including American and Korean.
- Hot Lemon Water
- Mineral water
- Herbal Tea
- Sleep
- Qi Gong
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