I did a 5 day fast last week and had a good refeed over the last weekend. Two meals each day, less than 20 net grams carbohydrate each day, minimum 70 grams of protein to maintain my lean mass, and fat to satiety. Interestingly, I didn’t have much of an appetite all weekend. I believe what I ate was adequate, but I didn’t eat large amount of food as I might have at the end of an extended fast.
Today I started a second 5 day extended fast. It is much easier today. Less hunger, and ketones immediately shot up from their usual 1 mmol/L average to 3.4 in no time. Day one it is common for me to have waves of hunger. It only happened once today and it was easily solved with salt under the tongue and more water. I believe the easier start is due to the fact that I am in a deeper state of fat adaptation based on my recent 5 day fast. I did my first ever back to back 5 day fast (two day two meal each day refeed in between) the first two weeks of December. Week two I experienced the same as I am experiencing now. Much less hunger, and euphoria day one instead of day two or three. I also broke most of my personal lifting records at the gym. I was so astounded I contacted my IDM co-worker Megan Ramos and asked her WTF was going on! She confirmed it was my deeper state of fat adaptation based on the previous week’s 5 day fast, and also adrenaline. She did not discount the fact that I surely gained lean mass (and strength) after breaking the previous week’s fast. At the end of a fast, our body releases HGH, Human Growth Hormone, which builds lean mass. Muscle. This is exciting. At the end of November I had a DEXA scan in anticipation of gaining more lean mass. I have gained lean mass in the past, easily. Twice I gained 4+ pounds of lean mass in four months time, confirmed by DEXA. That is very good. I am excited to see what I accomplish this time. I will lift heavy tomorrow, as I did twice during my 5 day fast last week. I always feel incredible when I lift fasted, And I look forward to my lifting day and possibly breaking more of my personal best weight limits.