Just completed my first 3 day water fast and I am on day 4 now.
I think I’m starting to get into ketosis but not quite there yet. Down 7 lbs but mostly water.
I used some additional supplements that helped me get farther this time so wanted to explain, also more info on refeeding.
This is what I’m taking daily – most say 0 cal but those actually add up to 10 calories when I put them into the Lose-It calculator. Total of 31 cal/day, you need to stay below 50 calories to maintain a water fast. It would be be better to take nothing but I’m at high risk for refeeding syndrome:
- Magnesium, natural calm – 1-2 tsp (up to 325 mg)
- Jigsaw electrolyte – 1 pouch
- All remaining vitamins are EZ Melts sublingual brand: Multivitamin, 2 tablets
- B12 – 5,000 mcg
- B6 – 50 mg
- B1 – 100 mg
- One scoop Perfect Keto Base (exogenous ketones)
- 2 cups black coffee
- 1 oz pacific chicken broth
- 1/2 tsp pink Himalayan sea salt
The B12 has helped with energy and the exogenous ketones help with fat conversion. Hopefully by tomorrow I can remove both B12 & ketones & the coffee once I am in full ketosis and more energetic. I feel much better today but not quite there yet.
On a more serious note, for any Celiacs out there like me, apparently fasting carries a very high risk of Refeeding Syndrome for Celiacs and others with malabsorption issues after 5 days.
I have had re-feeding problems after only 1 or 2 days of fasting. Both times involved fast food burger, shake & fries. First time I ate the whole thing & threw up for 4 days. Next time I ate the burger wrapped in lettuce, about 15 fries, 5 sips of shake and about 15 small jellybeans. I didn’t throw up but had unpleasant electrolyte issues the whole next morning. Note: in neither case was this my first meal. It was several hours later.
I found a student nurse’s presentation on You Tube that breaks down the risk factors for refeeding and I am high risk, so I will follow her suggestions for refeeding high risk patients after fasting.
They advise only 10 calories max per kg of body weight for the first two days (about 5 cal/pound). Then gradually increase calories for the next 5 days. I know from experience the food should be lowfat, mostly fruits & veggies. No wine, dessert, or junk food. Apparently even after the first 7 days you can STILL get refeeding complications up to 2 weeks after that. So basically stay away from junk food for 3 weeks after a fast of longer than 5 days if you are Celiac.
Also that you tube video recommended the same supplements I’m already taking so I’ll continue them for 3 weeks after the fast. (Most people wouldn’t need as high a dose as I’m taking, the video recommended a daily multivitamin, B complex and B1 Thiamine along with an electrolyte supplement).
My plan is to continue until Friday this week (9 days total) and break my fast Friday night, but if I don’t feel well I’ll end it sooner.
Every time I fast the circulation & sensation continues to improve in my feet. I never thought they could recover to this degree. Pretty exciting!
**DISCLAIMER – I am not a doctor, I am just recounting my own N=1 experience here, and you should consult your own doctor before attempting a water fast, especially if you have health issues or are on medication.**
UPDATE: Well I made it to the end of day 4 but my ears are plugged up and ringing, my chest is tight and my breathing is a little congested. Also developing a headache. It’s probably fine but I’m going to break my fast with an Atkins shake. My previous fast was 62 hours so I still beat that record with 96 hours!