>What is fasting?
A period of time where you consume ZERO calories
>What is the shortest I can fast?
OMAD One Meal a Day
>What is the longest I can fast?
You can fast as long as you are over 8% body fat and supplement correctly
>How do I supplement correctly?
Get enough water, sodium, and potassium
>Where do I get sodium and potassium?
Sodium Chloride is table salt. Potassium Chloride is salt substitute, found near the salt in grocery stores
>Can I just take sodium without potassium?
No. This will fuck your shit up. Potassium is non-negotiable
>How much sodium and potassium should I take daily?
2500 mg / 1 TEAspoon of each is a good start. Adjust as needed
>Can I take all the salts at once?
No. You will shit yourself
>What's a good electrolyte drink recipe?
-1 Liter Water
-1/2 TEAspoon Potassium Chloride
-1/2 TEAspoon Baking Soda
-1/4 TEAspoon Salt
Some call this mixture snake juice. Drink 1-3 of these per day
>Can I just drink water without salts?
For short fasts, yes, as long as you get enough minerals on your refeeds. But for long ones (72+hours), you'll feel like shit
>How long can I go on just water?
Til you feel like shit
>Any other minerals I need?
Some add magnesium to their routine, too
>What about multivitamins?
Not really necessary
>Anything else I can add to my routine?
Some add baking soda for kidney health
Some take ACV and lemon juice. Acids fuck your teeth, so don't mix with snake juice. Take separately
If your gut is fucked, try adding cayenne pepper
>Coffee/Tea?
May raise cortisol
>Sweeteners?
May raise insulin
>Why not just do CICO?
CICO fucks with both your hormone levels and your TDEE in ways that fasting does not. Also, fasting has other health benefits
>What are the other benefits of fasting?
Autophagy, reduced inflammation, HGH boost, immune system health, increased insulin sensitivity, more muscle sparing
>Fung
youtube.com/watch?v=YpllomiDMX0
>Cole
youtube.com/channel/UC_yUeH8TsG5pxqvkOxBtsFA
/fast/ - Greek gods edition
Asked in the different thread but this seems to be the official /fast/
I haven't fasted in a while but i need to start as i'm still /fat/, this time trying to start doing it from 11AM to 11AM Thursday to Friday every week now.
What would be a good beforehand meal to eat at 7:30~8:30 am, and what is a good meal to break the fast?
Try to load up on protein and fat before the fast, since a lot of carbs will fuck you up and make you hungrier and craving sugar at an insufferable level in the first few days.
For breaking the fast I suggest chicken with veggies and some fruits. How long are you planning to do this for? What's your weight?
Right now 1.85/95kg, the general plan is to continue at least until i'm 87~85. And for it to stop the craving for sugar (to a certain degree at least)
Is drinking carbonated water without sugar fine?
I found that the longer I go without sugar, the easier it is for me the resist sugar, the lesser the sugar cravings are. Probably something to do with some gut bacteria that feeds off of sugar and doesn't subsist when you cut it off.
Do you mean club soda? or sweetened drinks like coke zero? Club soda with 0 calories should be fine. Diet soda can arguably raise aspartame and some unclear studies suggest that it keeps stomach fat from burning so I'd avoid it. Also it might make you hungrier and get you to fuck up your fast
Is dry fasting a meme? Is it true it burns more fat than water due to the need of metabolic water?
It's backed by science to burn more fat faster, but you might put your kidneys and liver in danger if you go for too long, and it's pretty tough. I'd advise against doing it for more than 24 hours.
Right now I am doing 20hr fast/4 hr window.
Mon-Friday. Basically only having dinner with my family and then maybe some snacks to tie myself over.
Was doing 18/6 Intermittent Mon-Weds, Friday. But I recently sprained my ankle doing some burpees. I lost my cardio days, so I am just gonna get skinny and lift some weights for muscle mx.
I am losing probably 2-4 weeks worth of training (running) so I'm going to need to eat a lot less for sure. Kind of disappointed because I was peaking before my injury. Hopefully when I come back I will be stronger, I'll just need to start running again. I miss my early morning runs.
Why not do light evening/morning walks in the meantime? Assuming the sprain is not too bad