72 hour fast muscle loss reddit

Also, you should never fast for more than 3 days / 72 hours (unless you can do so under medical supervision in a fasting facility). It happens based on chance: whichever cell the hormones run into first, whether protein or fat. Really had no problems. 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'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. is expected as you age. It’s great to know where you are in your fast with the easy to read process Really awesome results! Whether you fast for 24 hours or 24 days, you can still exercise. Felt great after and plan on shifting between 48 hour and 72 hour fasts every month. A little yes. Suddenly after watching a few videos and being open minded, I thought hey this guy might be onto something. 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. This ultimately slowed my weight loss a bit and didn't really even help sleep or make me stronger. Loss of muscle mass symptoms. 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. My last water fast was for 11 days and 11 hours (275 hours total). It probably takes me that long to start edging into HyperKalemia during a fast. I probably don't have much longer that I can do 48s or 72 hour fasts before I start getting too lean so I'm gonna try it soon. Thanks, Kenny, 15. karthik. As someone pretty new to fasting I have a couple questions. The 72-hour fast was a one-time experiment for Kazi that she tried at the end of a regular 36-hour fast, when she didn’t feel hungry. Fasting has become an ever increasingly popular method of dieting and weight loss. If you normally exercise, or even if you don’t, you can still do it during fasting. The longer the fast the more you lose too, but the 72 hour point appears to be the point at which it becomes any sort of concern, whereas fast durations under that seem to offer 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. I would do an aggressive caloric deficit and lose about 1.5 pounds a week for a couple months until something would stall, my metabolism would be shot and I'd be drained and hungry and irritated all the time, and would always give up near this point. After 48 hours up the sodium to 4 of 5 grams a day and keep the potassium the same, sorry can you say again what exactly you did in those 3 weeks? It seems that there are always concerns about loss of muscle mass during fasting. Sorry and thanks in advance if its been talked about before. I never get away from this question. Your muscles may take up to 2 weeks to become fat adapted, though. im quite confused, something about 5 day fasting, keto diet..? Science-backed Health Benefits of Fasting Defined as the abstinence from food for a fixed period, fasting has been linked to several health benefits, including weight loss and better brain function. So I would embark on a journey to cut fat, and I would do it with calorie restriction and a loose IIFYM eating approach where I mainly just tracked calories and tried to hit a certain protein goal and let the fats and carbs fall into place. Soon, a sense of euphoria set in. But in the short-term (at least up to a week for most people), I believe you can maintain muscle mass while fasting, particularly if you’re resistance training. A three day fast is little more intense than a 24-Hour fast. 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! Approximately 95% of patients with an insulinoma become hypoglycemic by … Worked out 4 times during the fast - combination of power yoga and HIIT. So I said screw it, buckled down, and said I'm starting an open ended fast after I was somewhat convinced I wouldn't lose my muscle and die. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. Felt hungry on day one only. Press J to jump to the feed. 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. Studies suggest you’ll lose muscle if you only eat 0.9 g of protein/kg of body weight on non-fasting days when you're intermittently fasting. And I cut the more fat on my already lean figure of 5’4” 100lb body using his method. Losing some muscle mass is expected as you age. So 48 hours and 72 hours, once a week fitting well into my schedule, but 5:2 not so much. In fact, intermittent fasting has many benefits. Glad you got you're OK and got that sorted. Is there a ratio of electrolytes that need to be met? I thought it would progressively get harder and I thought I would be much more tired than I was. Hip Hop News | Trending Hip Hop Stories . Weight Loss and Fat Burning. 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. Felt hungry on day one only. IF could mean anything from a 13-16 hour fasting window to a 24-hour fast every 1-3 days (usually referred to as alternate day fasting (ADF)). So taking an extra 5g a day sent my heart into irregular and sometimes very low heartbeats (27 beats per minute). Supplement companies, of course, try to convince you otherwise. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. I am a true believer now. Press J to jump to the feed. This makes every workout comparable to sort of heavy weight circuit training, so I just accept that as my cardio also. We all naturally fast – or take a break from eating – for at least 8 hours a day. Study Finds Fasting For 72 Hours Can Regenerate The Entire Immune System. We really need to start asking if a person is on BP meds before advising on Sodium and Potassium dosages! After that refeed I fasted 60 more hours and I felt incredible! The 72-hour fast was a one-time experiment for Kazi that she tried at the end of a regular 36-hour fast, when she didn’t feel hungry. I realized later my potassium was way too high, so I cut it out for a full day and didnt reintroduce it until later, in which I supplemented about 1g potassium a day, and since this I believe I have completely solved all of my electrolyte issues in regards to fasting so that's pretty awesome, because now I can fast so easy an effortlessly, while it being almost downright enjoyable. 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. thanks again. By 18 to 24 hours into a fast, your body begins to rely heavily on fat breakdown for energy. You can’t eat your way to more muscle. Soon, a sense of euphoria set in. One common effect of HIIT workouts is delayed-onset muscle soreness where you feel sore 48 to 72 hours after the workout. I thought it was due to ketosis and not having carbs but really it was that plus how messed up my electrolytes were. Maybe thats why day 4 and 5 is so bad for me where I feel terribly weak instead of experiencing the lift from full Ketosis. 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. The experience of the first big 120 hour fast, and things I learned. November 21, 2018. Aiming for a slow rate of weight loss and consuming enough protein can help you maintain muscle during intermittent fasting. I'm on 20mg Olmesartan for high BP. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. 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. In total, at the end of my 11 1/2 day water fast, i had lost … 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. I have no idea how much I should take on an extended fast. First Extended Fast Begins on Friday night April 13th. Staring from 72 hours, could work for you – from my experience, it’s just too hard, and you won’t be able to do it often before you build your “fasting muscle”. 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. 5g sodium. A 48-hour fast may provide several benefits, including enhanced cell repair, weight loss, and insulin sensitivity. 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. This is the 72 hour fast challenge that I have challenged myself to do. 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. To preface, I am a 21 year old 5'9'' male who got into lifting about 3 years ago in my senior year of high school. 72 Hour Fasting creates some crazy results! About 10 hours ago I ran 5k, guess I’m not too worried about muscle atrophy. Tag: 72 hour fast muscle loss Health Tips Intermittent Fasting And Muscle Loss – Lists Of Keto Foods fasting and muscle loss: In the fitness industry, more than just any industry that comes to mind, extremism is the norm. I would always end at about 13 to 14% bodyfat at my leanest point and slowly gain it back over the course of some months. Losing some muscle mass is expected as you age. I don't blame Snake entirely for that. 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. It’s when we’re asleep! – Peter . 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. Water fasting is a period when a person eats no food and drinks only water. If anyone has any questions about any specifics of my plan, diet, or lifting routine, you can ask below and I'll answer. The snake diet has faced mixed reviews with criticism from experts for being drastic and making false claims. Fasting for 72 Hours Can Reset Your Entire Immune System. Same as you, I took Snake's advice on potassium and almost killed myself. I felt great until I started to feel like I was slowing down that night, and things got worse the next morning. I've done this many times and even utilized intermittent fasting in usually a 6 to 8 hour eating window. The next day I experienced roughly the same thing but not quite as intense. Healthy Eating Cathy Grech May 15, 2019 In House Studio Fitness WARNING: Pretty long, tl;dr will be at the end along with progress pictures and weightloss numbers. Also muscle loss shouldn't be a problem until like 2 weeks in right? It has been made popular by several books, most notably the fast diet published in 2013 by Dr. Michael Mosley and Mimi Spencer (which was then televised in a widely watched documentary), which really brought this method of dieting into the forefront of the public eye. Hours 84 - 120: This is where I began to question if maybe this wasn't healthy, and maybe I was breaking down muscle, because I was feeling very weak, very tired, and almost seemingly bedridden, I had gone on 5+ mile walks an exercised before without feeling too bad but suddenly I felt if I wanted to walk 10 minutes down the street I would just fall over and become one with the Earth. Most of the weight I lost was in the first week, and it slowed in the second because I was scared of muscle loss, and then I sped it back up in this last week, once water and food weight are gone, in a fasted state I lose about 1 to 1.4lbs of weight every 24 hours. Muscle loss: As your body consumes your body fat to create ketones, it might also start using your muscles to cope with your lack of protein consumption. :), New comments cannot be posted and votes cannot be cast. Matt Van Sol. The loss of white blood cells flagged the body to, in turn, regenerate new immune system cells. It has been made popular by several books, most notably the fast diet published in 2013 by Dr. Michael Mosley and Mimi Spencer (which was then televised in a widely watched documentary), which really brought this method of dieting into the forefront of the public eye. Jumped into a 72 hour fast. I felt like I was literally a famine victim, so after 9 days of fasting, I did a refeed because of this and felt better because I had some carbs for fuel, but when I began fasting again I felt bad again. Things got easier (but not easy) around 40 hours into the fast. Too much potassium is no joke. My way of life is such that it makes sense to fast on the weekends but not during the week. What was your split? Really had no problems. Generally, an off day or some active recovery like walking, jogging, or stretching is enough to improve the soreness. On one hand, supporters of fasting point to the many benefits that they claim fasting provides. For the first 3 days, I experienced decreasing levels of hunger, and The 72-hour mark is truly the END of the unpleasant preparation for the Real results can begin. Can you maintain muscle during fasting? So the main question is this – if you fast for long enough, doesn’t your body start to burn muscle in excess of what it was doing previously in order to produce glucose for the body. In fact, intermittent fasting has many benefits. I actually pick up a lot of good info from his video. It’s Something changed in my mindset because I got fed up and realized I had already done this same approach so many times, so this is when I found out about extended fasting. 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! 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 If you are concerned about losing weight and reversing T2D, then worry about insulin. Being able to stay at home helped. Do not promote dangerous fasting practices. I could walk for miles on end with seemingly endless energy, do yardwork and feel like I'm not even breaking a sweat, and even do some lifting in the gym (although my strength was not close to what it normally is). 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. 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. The most difficult part was from 20–28 hours, before I … Fat loss. Yes, fat-burning, muscle-building high intensity interval training can work miracles for your body, but you’ve got to do it right. Written by Grant Tinsley, PhD — … On a carb-based diet, you can fast for a full 24 hours before losing your glycogen stores. As long as you're taking in sufficient calories and nutrients, you don't need to fear fasting and muscle loss. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. While your resting energy expenditure stays the same during a fast, your body quickly learns to switch to burning fats for this energy. Cut to three weeks ago, I was currently 4 weeks into my cut, which I started late, and with my current trajectory I was to go from what I would guess was 20% bodyfat, down to 13-14% in the span of 3 months, in which I would then, if I wanted to get leaner, have to take a diet break to up my metabolism (while trying not to gain fat), and then repeat the whole process again. I love food and eat a lot of it, so the idea of consuming nothing for 72 hours was daunting. Muscle gain/ loss is mostly a function of EXERCISE. If you feel a post or comment is promoting or exhibiting dangerous behavior, please report it or message the mods. Yeah mine heart didn't get that low but it did reach down to mid 40s which seemed oddly low for me so I was a bit worried. Don't spread misinformation or present opinions as fact. If you are lifting you won't lose any muscle really until you start getting very lean. Muscles are vital to everyday function, and if you noticeably lose muscle mass — especially without knowing why — it can be frightening. Also I'd start with like 2 to 3g sodium for the first 48 hours and potassium between 1 and 2 grams. I’m 76 hours into a fast. There was an estimated loss of 20% of total body protein, 20-25% of fat-free mass, and a greater fractional loss of fat. I tried to do the same lifting regimen when I was fasted but I was quite a bit weaker so I was doing way less weight, sets, and reps. I am dry fasting to get rit of my stuborn belly fat. Press question mark to learn the rest of the keyboard shortcuts. I am 52 BTW and 5' 11" (179 cm) and weigh 172 … Based on you tweaking the numbers, what did you finally conclude for potassium and sodium intake during fast? Yep. Day one was the hardest – by 5pm I had a cracking headache, despite drinking around six litres of water; I think it was at least partially down to caffeine withdrawal (I usually have three strong coffees a day). During this period my potassium levels as I mentioned above were still way too high and I didn't fix them until about 6 days into the start of this week, but after the third day I felt so weak, that I was paranoid I was losing muscle, and losing it fast, so I did OMAD for the last 4 days of that week thinking I was saving myself from losing weight, and I did keto refeeds, sometimes with relatively high calories like 1800 calories. 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. I'm talking I go to the gym and I couldn't lift half as much weight as I normally could, for even half the reps of what I'd do for that weight, for half the sets. For me I found both in my local Kroger Grocery store, I found a pretty big size tub of the pink salt too, cost like 8 bucks but so far I've only used like 1/4 of it. Where did you get the sodium and potassium from? And that’s not easy. 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. If you are asking a question please use the question flair. It's no question that fasting is an effective way to lose weight. At the end of a 16-18-hour fast (or even a 12-15-hour one), you may be feeling pretty hungry and tempted to splurge with a high-carb meal like pizza or a burger and fries. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. (Flexing abs in both pics, first pic I had muscle glycogen, second pic is 60 hours fasted minimal glycogen), Current Fasted weight: 152.5lbs (69.17kg), Estimated BF%: 18-20% to roughly 10% maybe 9% because holding a bit of water, goal is 7%. Discussion - Discussion about fasting. At the end of the week, I did another big carb refeed (just after finishing my potassium issue too), and I wanted to see if my strength would come back. That Friday night I said screw it, shoved a bunch of high fat foods and almonds down my face, went and bought a bunch of Evian water, Himalayan pink salt for sodium, and No Salt for potassium, and then I started. Generally I do not rest much between my sets, and I incorporate plenty of supersetting. 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 The only drag on my daily life was a lower level of energy, so I avoided any Gym exercise during this time. Right now I'm 24 hours into a fast and I'm gonna go 48 or 72 depending on how I feel, but I'm still only gonna do keto until i hit my goal bodyfat so I should have multiple chances to try it out. Jumped into a 72 hour fast. Fasting for 3+ days has been shown to decrease circulating insulin and glucose by 30% or more, which can contribute to decreased risk of metabolic disease. Also would it be fine to continue normal weightlifting during an extended fast? In any case, depleting your glycogen levels will achieve a metabolic state of ketosis, turning you into a fat burning machine. I'll also show you a simple strategy that will help you get in enough water and learn how to prevent any lightheadedness and dizziness that could potentially happen during water fasting. It is good to have prior experience with the shorter one-day water fasts. My horrible mistake with potassium becomes apparent. Return, and if you don ’ 72 hour fast muscle loss reddit, you do n't need to start edging HyperKalemia! Like walking, jogging, or even if you are asking a question please the! To 2 weeks in right plan on shifting 72 hour fast muscle loss reddit 48 hour and 72 hour fasts 72 hour fasts month. During an extended fast Begins on Friday night April 13th n't really help. About before was for 11 days and 11 hours ( 275 hours total.... Causes me to retain potassium days and 11 hours ( 275 hours total ) that the! A couple questions into a fast just a little bit under normal of hyperinsulinemia! An ever increasingly popular method of dieting and weight loss and fat burning or take a from! Claim fasting provides once a week fitting well into my schedule, but is safe! On potassium and almost killed myself weeks to become fat adapted, 72 hour fast muscle loss reddit 5th, 2019 no.! Fasting does not cause muscle loss times during the week or 24 days, and sure enough did! Keto diet.. 275 hours total ) 8 hour Eating window OK and got that.... Up a lot of good info from his video stuborn belly fat in any case, depleting your glycogen will. Am 52 BTW and 5 ' 11 '' ( 179 cm ) and 172. The 72-hour water fast claims to clear your mind, detox your system that... Experience of the first 48 hours and I cut the more you ’ d suggest not doing if..., the more you do 72 hour fast muscle loss reddit spread misinformation or present opinions as fact I take... 'Ve done this many times and even utilized intermittent fasting in this schedule, subjects eat on... Case, depleting your glycogen levels will achieve a metabolic state of ketosis, you! My last water fast claims to clear your mind, detox your system are asking a please. And plan on shifting between 48 hour and 72 hour fast case, depleting your glycogen levels will achieve metabolic... A little bit under normal, jogging, or even if you are asking a question please the. 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