In fact, with many cycles of such fasts, I see the same results over and over, suggesting that preservation of leucine alone is sufficient to maintain muscle mass. Muscle gain/ loss is mostly a function of EXERCISE. And on the eighth day, God invented HIIT.Yes, fat-burning, muscle-building high intensity interval training can work miracles for your body, but you’ve got to do it right. In fact, research shows that you may lose up to 2 pounds (0.9 kg) each day of a 24- to 72-hour water fast . I looked it up and realized that for being in ketosis you need about 5g of sodium a day, and I recalled the amount I had been taking and realized I had been maybe been getting 2g of sodium and 2g potassium a day. HeyOP, I am new to fasting too. It’s when we’re asleep! – Peter . Unless you are really poor I think you should get some pink Himalayan sea salt for sodium as it has really good mineral quality, and for potassium you can do a brand called No Salt and be fine with that. This concerned me so much that I broke the fast with a small ketogenic meal of roughly 600 calories thinking it would help me recover, but funny enough it only helped for about 5 or 6 hours, and sure enough I was almost immediately feeling trash again. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. Hours 0 - 60: The first 24 hours of what would be a 120 hour fast were somewhat difficult because I started right before a wedding shower I had to go to, and I just told everyone I already ate and I just watched everyone eat, I had some hunger cravings that would hit, last for a few minutes, then fade, and then repeat every 30 minutes roughly until I went to bed. If you normally exercise, or even if you don’t, you can still do it during fasting. Thanks, Kenny, 15. karthik. The 72-hour water fast claims to clear your mind, detox your system, improve immunity, and emotionally cleanse your system. Sorry and thanks in advance if its been talked about before. In total, at the end of my 11 1/2 day water fast, i had lost … Losing some muscle mass is expected as you age. Matt Van Sol. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. The Crossfitter’s Guide to Intermittent Fasting Whether you’re a die-hard, competitive Crossfitter, or you’re just breaking into the Crossfit scene, you’ve probably heard the term 'Intermittent Fasting' floating around your box I did this because I wanted to see if my strength would return, and sure enough it did! Glad you got you're OK and got that sorted. The fasting schedule you build will need to consider the amount of weight you aim to lose, the amount calories you're consuming, how much exercise you do, and any other concerns specific to your situation. Jumped into a 72 hour fast. Muscle loss is a part of the aging process many doctors do not discuss during your annual physical, but everyone’s body gradually becomes less efficient at replenishing muscle tissue. Ketones, fasting, and muscle loss I read an ... I’m amazed at the lack of muscle loss, provided I lift weights daily. Daily fasting schedule; 12 + hours of fasting; To optimize your rate of weight loss, you will need to develop a schedule that works for you. It’s Seriously when I was trying to lose weight with the standard eat less move more approach I hit a point where I was losing muscle AFTER 72 hours had passed by, all of that ended. Press J to jump to the feed. You just gotta check the labels on your product, like each 1/4 teaspoon for me gives 420mg, so id need roughly 12 of those to hit 5g, meaning I need about 3 teaspoons for the day. I regularly do 16:8, where I fast for 16 hours per day by eating only within one 8 hour window per day – why don’t you give it a try and see what happens with you! I was always a pretty chubby guy and hovered around 20ish% bodyfat if I had to estimate, with some bouts where I maybe pushed myself even as far as 25%. And that’s not easy. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. I would suggest to start from around 5 fasts of 24 hours, if you feel comfortable with that, switch to 48, do around 5 of those as well – then move to 72. 5g sodium. Felt hungry on day one only. I don't know about buying them along but it's fairly easy to get some light salt and regular salt and mix them to get a decent ratio. I love watching my fast on this app, I would love to try a 72 hour fast but am currently at 36 hours of my first 48 hour so will see how I go with this first! The common consensus is: zero. It's no question that fasting is an effective way to lose weight. So for the next 6 days after (which leads to today), I did a 72 hour fast, then a 48, and then I went to a wedding and now I'm going to do 48s with small keto refeeds until I hit my leanest desired point, to where I will switch to OMAD (with modest carbs for lifting energy and also potentially one 48 hour fast a week) and attempt to go to into a lean muscle gaining mode. Hours 60 - 84: This is when I began to notice the hunger beginning to subside and I was getting a bit of confidence and mental euphoria, my ketone strips were showing good color, even somewhat dark of what was estimated of 8mmol/L. I'd say potassium can permanently stay at 1 to 2g a day from the beginning, and when you have muscle glycogen for the first 48 hours you can get away with 2 to 3g a sodium a day, but from the start of day 3 on you should get about 5g of sodium a day and potassium can stay constant. Here’s the most important thing to remember. Dr. Jason Fung, MD, is a nephrologist and expert in the use of intermittent fasting and low-carbohydrate diets for the treatment of Type 2 diabetes. Fasting for 48 hours is hard but manageable. I got tired of traditional fat cutting methods, wanted to get really lean, started fasting, went 5 days, had my electrolytes messed up, went few more days, potassium was still messed up, got scared of muscle loss so I did OMAD for a bit when I didn't need to (actually made it harder), but I didn't lose any muscle, actually seemed to gain some, went from 173lbs to currently 152.5lb as my lowest, shooting for 149lbs, all fasted weights. My last water fast was for 11 days and 11 hours (275 hours total). No. The next day I experienced roughly the same thing but not quite as intense. You can’t eat your way to more muscle. I am dry fasting to get rit of my stuborn belly fat. Soon, a sense of euphoria set in. In other words, from 16 hours to 72 hours your body will lean heavily on amino acids and protein catabolism for energy creation. This Is How Many Hours You Need to Fast to Lose Weight. How did I not know this! Where did you get the sodium and potassium from? If you're looking to get into recovery or just need to talk to someone, please visit the National Eating Disorders Association. First, you’ll lose weight because you’ll lose a lot of water from depleting glycogen in the liver and muscles. 5g is the recommended daily allowance - but how we decided on that number is total bullshit and without evidence based research. After this I fully became confident in my fasting prowess, because I broke my fear of muscle loss and I finally got my electrolytes in order. Press J to jump to the feed. The total loss of muscle mass on a 21-day water fast Here’s another chart I’ve created based on that 21-day starvation study: This chart shows the total vital body mass you can expect to lose (in pounds), depending on how long you plan on fasting. In fact, intermittent fasting has many benefits. During fasting times, you only drink snake juice which is a mixture of water, sea salt, potassium chloride, baking soda, and sulfate salts. Is there a ratio of electrolytes that need to be met? Written by Grant Tinsley, PhD — … I have no idea how much I should take on an extended fast. Loss of muscle mass symptoms Muscles are vital to everyday function, and if you noticeably lose muscle mass — especially without knowing why — it can be frightening. Muscle glycogen usually fully depletes around hour 60-72 of no carbs. Don't spread misinformation or present opinions as fact. Hip Hop News | Trending Hip Hop Stories . Can you maintain muscle during fasting? If you have or suspect you have an eating disorder, please consider leaving this sub and filtering it from reddit so it doesn't trigger you. I just started another dry fast, lost 4 kilo the first day, so now l am on the same waight as when l finnish the last dry fast. Really had no problems. I actually pick up a lot of good info from his video. Fasting has become an ever increasingly popular method of dieting and weight loss. Then I tried 48 hours, which is in the direction of 5:2 (it was more like 6:1 with 48 hour water fast). What was your split? November 21, 2018. OP because he was over-dosing on Potassium and me because the BP med is retaining Potassium compounding a normal dose of Potassium. For the first 3 days, I experienced decreasing levels of hunger, and No matter how many times I answer it, somebody always asks, “Doesn’t fasting burn your muscle?” Let me say straight up, NO. Fat loss. I stumbled onto a channel on Youtube called Snake Diet, and at first I saw a dude who looked like a meaty thumb screaming at me and cursing and calling me fat say some crazy stuff about just not eating, and at first I thought he was insane but I kept watching because I thought it was hilarious. Also, you should never fast for more than 3 days / 72 hours (unless you can do so under medical supervision in a fasting facility). Approximately 95% of patients with an insulinoma become hypoglycemic by … Weight loss was not a goal for me, but I lost over 6 lbs during the fast (168.9 lbs to 162.7 lbs) which I attribute to passing previously undigested food and some fat loss. And that’s not easy. Question - Have a question? So I upped the intake of my daily electrolytes by 2.5 times, to about 5g of sodium and 5g potassium a day and I felt AMAZING! is expected as you age. Also would it be fine to continue normal weightlifting during an extended fast? The experience of the first big 120 hour fast, and things I learned. Yep. Your muscles may take up to 2 weeks to become fat adapted, though. When your blood sugars decrease, your pancreas secretes hormones to tell your fat and muscles to release fatty acids and amino acids to be converted into sugar. So I doubled my electrolyte intake, taking my sodium from 2g a day, to 5g a day, and I also took my potassium from about 2g a day to almost 5.3g a day, and I didn't realize how big of a mistake this was until it hit me later on, because a couple days later I started to feel not light headed, not dizzy, but WEAK. This is the 72 hour fast challenge that I have challenged myself to do. In many places, I read that the body starts reacting (burning fat, ketones production, increasing GH, etc) start only after 24-36 hours. During the first 2 weeks of fasting, you may need to take it a little easy, but you should quickly recover after that. Water fasting is a period when a person eats no food and drinks only water. You could rebuild lost muscle faster with strength training, says Vigelsø—and previous studies have suggested that resistance-training exercises do allow full muscle strength to be recovered. A little yes. Fasting for 72 Hours Can Reset Your Entire Immune System. I imagine really taxing your muscles of their strength and glycogen could be hard unless you're already very very keto adpated, Love Cole, he’s a very smart guy. Should I do these while in fasted state or not, and how will that impact fat loss and muscle building ? Listed are Health benefits of fasting for 48 […] im quite confused, something about 5 day fasting, keto diet..? Based on you tweaking the numbers, what did you finally conclude for potassium and sodium intake during fast? Progress Pic - Flair is required when posting Progress Pics, Check-in - Checking in, fasting app screenshots, andprogress updates that aren't pictures. It happens based on chance: whichever cell the hormones run into first, whether protein or fat. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Losing some muscle mass is expected as you age. Someone recommended drinking a mineral-rich salt solution such as Himalayan salt, which replaces the electrolytes flushed out of your body; wheth… The next week I started off with a 48 hour fast, slowly losing my muscle glycogen and only doing keto meals to maximize low insulin levels and keep myself in fat burning mode. At the end of the fast, body mass had decreased by 25.5%, of which a quarter to a third was due to loss of fat and the remainder to fat-free mass, predominantly muscle. Looking to get into recovery or just need to be met you get sodium! A question please use the question flair much I should take on an extended?! 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