Some people I respect recommend doing an extended fast before holiday feasts. Dr. Peter Attia, one of my Health Sherpas and the medical director for the Zero fasting app, often leads a group fast before Thanksgiving and Christmas.
This is a good approach because it allows you to enjoy holiday feasts guilt-free: you’ve already paid your dues.
For Lisa and me, with our wedding anniversary on Dec. 22, that’s not such a good option. We did our feasting from then through Dec. 26, and I began my extended fast at 5:30 p.m. on Sunday, Dec. 27.
During our feasting period, I had gained 7.4 pounds. And to be candid, I had already crept up a couple of pounds in the first half of the month. So by the day after Christmas I was 10 pounds heavier than my November average.
Clearly this was a lot of water weight based on my high carbohydrate intake. I also felt more stiff, with some carb-based inflammation.
The goal of my fast was to burn through that carb excess quickly to get into fat-burning mode, and so to jump-start the process I began early Monday morning with a high-intensity interval training workout, as Dr. Attia advises.
My Tuesday workout included free weights and a zone 2 cardio workout. This lower-intensity training is at the maximum level of exertion that can be sustained without burning glucose. That’s both necessary, because glycogen stores are depleted by the second day of a fast, and desirable, because it improves the muscles’ ability to burn fat.
Wednesday I did another zone 2 workout for the same reasons.
I had set on my Zero app timer goal at 36 hours, but my real goal was a three-day fast. I wanted to be able to declare victory early in case I wasn’t feeling well. I was able to finish strong, however, and had my fastbreaker just after 6 p.m. Wednesday.
It’s important to not overeat coming out of an extended fast of more than 48 hours, and particularly to not overdo carbs, which cause you to retain water and can throw your electrolytes out of balance.
My keto-friendly first meal is below, although I’ll confess that I did go back for one more stuffed pepper. The graph at right shows results of my morning weigh-ins for December and into today, which was my 300th consecutive day using our Bluetooth scale.
Why the 2.6-pound bump at the end? Last night was New Year’s Eve.
I guess I feasted before and after the fast.
I’ve done several of these longer fasts in the last year. One was five days and another four, and my plan going forward is to do a three-day water-only (or water and black coffee) fast once a month.
I’ll discuss reasons behind this in my next post, along with some interesting findings from the glucose/ketone meter I used for the first time this week.
If you haven’t tried fasting or time-restricted eating, you can take a great first step toward improving your health and vitality as we start 2021 by just not eating in the evenings.
I’m not suggesting some grand New Year’s Resolution that sets you up for failure. Just some #BodyBabySteps.
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