How to start a prolonged fast

prolonged fast

Last week I told you about the amazing benefits of prolonged fasting. Now It´s time to discuss how to start doing prolonged fast.

How to start a prolonged fast?

It’s really important to get ready for your prolonged fast early enough. 

When you focus on what you do days (or even weeks) before your fast you increase your possibilities to gain all the benefits from your fast. 

If you are on keto before you start your prolonged fast you will get most out of it. 

How come? Let me explain..

If you are not in ketosis before you start your prolonged fast it will start so that  your body is emptying out your glycogen storages. Glycogen is sugar that is stored in your muscles and liver.

When glycogens run out your body starts to create ketones as “alternative” fuel. Ketones provide you energy throughout your fast.

It can take up to a few days to start this (depending on how much glycogen you have in your body). Ketones also have health benefits. 

If you are not in ketosis before you start your prolonged fast you might have to wait for energy and health benefits for a long time. 

So would it be nicer to start your prolonged fast in ketosis and gain all benefits right away? 

benefits of prolonged fast

Intermittent fasting

It’s a good idea to start fasting gradually. Trust me, it will be a much more pleasant experience for you.

Starting with 3 days prolonged fast is almost mission impossible for a person who hasn’t done  fasting before. 

So start with patience and give yourself time. If you have never been 12 hours without eating it’s a good start for you. 

Then gradually work your way up to 14 hours, then to 16 hours, 18 hours and so on.

I guarantee your prolonged fast will be much more enjoyable this way.

What to consume during your prolonged fast?

You cannot eat anything during your prolonged fast. 

But you can consume black coffee, tea, water (with bubbles or not) apple cider vinegar and a good quality salt.

Apple cider vinegar helps to control hunger and it’s beneficial on prolonged fast. If you want to know more benefits of ACV read here.

prolonged fasting tea and coffee

What happens during a prolonged fast?

24 hours

You might feel tired in the first 24 hours. I think this depends on how well your body is used to fasting.

If you have done many 24 h fasts before you will not end up feeling any different than in those days. 

This was my situation when I started my first 72 hour fast in January. I do 23 h – 24 h fast every week.

I experienced little hunger throughout the day approximately 3 times in a day. Hunger comes in waves and it will pass.

I drink apple cider vinegar with sparkling water every time I experienced hunger. 

I´m always cold when I fast and I suffer from having really cold fingers and toes.

I tripled my wooly socks and have gloves even inside the apartment!

This got me thinking that maybe January is not the best month to do prolonged fast.

Hot July weather sounds like a much better plan to me.

48 hours and beyond

Ketone levels in your body have increased massively when you get to 48 hours. They provide you lots of energy and you feel great. 

On my second and third day I still experienced a little hunger from time to time but I knew I would get through it.

I had a cup of coffee and apple cider vinegar water + salt for breakfast. I also drink it and tea throughout the day. 

I realized that the hardest part of fasting is in my head.

You know we are so used to constant eating it’s hard not to think about food even if I wasn’t hungry. 

My sleep quality got much better.

I think this is because of high levels of ketones in my blood and because prolonged fast gave my digestive system a well deserved break.

prolonged fast and sleep

How to break your prolonged fast?

You should be careful when you break your fast after many days of not eating. Otherwise you might end up feeling sick. 

It is a good idea to start slowly. Maybe with an egg, a little bit of cheese or a bone broth or a half avocado. Some people like to consume macadamia nuts. 

Eat a little bit and wait. Then have a next small meal and gradually work your way to your normal meals.

I ended up breaking my fast with oxtail meat. I ate a little bit and waited for an hour. Then I ate a little more. 

I was doing almost 0 carbs before I started my fast and decided to continue the same way. 

When you break your prolonged fast it is important to choose a food that you know your digestion handless well.

You don’t want to “wake up” your body by shocking it but do it as gently as you can .

What do you think guys?

Are you ready to give prolonged fast a change to work it’s magic on you?

Thanks for reading.

If you want to help me to spread this information forward please feel free to share 🙂

With love,

Sari

how to break a prolonged fast

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