My eating was getting out of hand for six weeks as I gained 14 lbs from 160 to 174 lbs so I decided to reboot with a 5 day water fast. My last one was in january and I did it then for the health benefits not primarily for fat loss. This time was the opposite. Gluttony was the driver.

I didn’t have much trouble with cravings, no headaches or weakness. My only issue was sleeping less and having my sleep states change with less deep sleep. On the last night my sleep states and length of sleep returned to normal.

My resting heart rate went from 60 to 64 BPM

I lost 9.2 lbs and 2.5% body fat

My ketones where in a strong fat burning zone after one day and hit an all time high of 7.2 mmol on day 5. I did not do any intense exercise but was very active all week.

I broke my fast on the evening of the 5th day because we had guests and went out to dinner. I would have liked to continue till the morning of the 6th day. I was surprised how much I could eat with no discomfort. I slept very well last night. Eating keto and really enjoying my food today. Everything tastes sooooo gooood!

Yes I’ll be eating high fat, moderate protein and low carb with lots of non starchy veggies. I will break it every week of so with a moderate dose of starchy carbs.

I was way out of ketosis on my 6 week binge. Tons of ice cream and pizza

My weight has gone up from 166 lbs and stabilized at ~170 lbs but my BF% has remained the same at 17.5%.

My goal is 15% BF and I don’t care what the scale weight is.

My sleep states have gone back to a more normal schedule for me and I’m getting up at my normal times again.

I’ll be doing one water fast day a week (36 hours) and time restricted keto for the rest of the week.

I’m back at the gym hitting the weights and HIIT hard.

I feel great!

hedgehogs, it’s not unusual for it to take some time to adjust to burning fat for energy. As I’ve fasted and maintained a more ketogenic lifestyle I find it very easy to switch from carb burning to fat burning.

I track my blood ketones and I have found a steady trend in going to strong ketosis faster and faster when I water fast.

Day 4 of the water fast. Slept better and longer last night. Not a good as normal but I feel much better today. BTW I really like my Fitbit Alta-HR. It has a really good sleep feature that maps sleep states, awake, light, REM and deep. I can try different diet and supplements and track what it does to sleep quality.

Blood ketones are up to 6.4 mmol. It’s the highest I’ve achieved on the 4th day. Some good fat burning going on!

Finished my water fast on day 6. The duration was 5 days 18 hours. Results 13 lbs lost, 2% body fat. Blood ketones were a highest ever 7.4mmol. I could have kept going but I want to start lifting weights again to build some muscle so that means protein and more calories.

Broke the fast with a beet & arugula salad 1/2 of a pizza and 40 grams of whey protein.

It was the best food I ever ate!!!

bigbooty, yes I drank plenty of water and some black coffee in the AM. Peeing like a race horse! LOL 7.4 is high but not not dangerous. Most research shows that ketoacidosis starts at 10.0 mmol.

I think my levels went higher this time because I was very active walking and doing some easy bike riding.

On the fifth night my sleep states flipped around to the same sequence in my non fast days. deep sleep first and then REM later in the night. GO figure?

I slept over 9 hours last night after my refeed and feel awesome this morning.

Day 4 is going well. My sleep was shorter than normal waking an hour earlier but sleep states were normal. I’m down around 10lbs on the scale.

I’m not physically hungry but I have a burning desire to taste food!

My wife is joining me by doing a home brew “fasting mimicking” diet. ~500 calories, no protein or sugar. I made some soup for her and tasted one spoon full. It was delicious! I used Miso broth from Trader Joe’s, bok choi, green onion, shredded carrot, cilantro, and shirataki noodles. Very low protein and calories with lots of fiber to fill you up

Day six. Not hungry this AM but I broke my fast with 3 scrambled eggs with onion and goat cheese, 1 slice of sprouted bread toast with butter, sheep yogurt with fresh blueberries. It all tasted heavenly.

Results are -11 lbs, -2% BF, day 6 ketones 5.8 mmol. Refeeding today and tomorrow and then back to time restricted low carb eating and hitting the weights.

My goal over the next 12 weeks is to gain muscle without gaining any fat.

Peace, on workout days (4 a week) I eat starchy carbs after my workout to recharge muscle glycogen. On NWOD I only eat non starchy veggies no grains, or other starches. Since I am training to build muscle I do not fast while in a 12 week training cycle. I do TRE with a 9 hour eating window.

I’m not real concerned with losing scale weight but rather building muscle, continuing to have excellent blood chems and sleeping well.

I have done very strict keto and found that I did not thrive nearly as well as I do on a carb cycling diet.

Of course when I do my quarterly 5 1/2 day water fast I’m in strong ketosis after the first day. I do it mainly for the health benefits and not fat loss but the fat loss is a nice side benefit!

Eating got a little out of hand as I was frustrated with a shoulder impingement and couldn’t work out like I wanted to. Weight up to 180 and a cruise coming up so I decided to do my quarterly 5 1/2 day water fast early. Just completed it and results where typical. Not hungry and into ketosis quickly. Down 10 lbs. Refeed was blissful and I feel wonderful. Still on my quest to build muscle and get stronger so no fasting for the next 12 weeks TRE and plenty of healthy organic food. First goal is coming home from a 11 day cruise and 2 days in New Orleans with no weight gain!