This is a very abbreviated guide focused on the tactics (not theory). The general rule is no calories. Water/tea/coffee is fine. Expect to lose 0.5 (females) to 1.0 (males) pounds of durable fat loss per day. Hunger comes in waves and will subside eventually. The more often you do it, the easier it becomes. Most folks are shocked that they are able to do it.
Why fast?
Low risk and high health benefits. Very effective for weight/fat loss and metabolic health and preventing diabetes. Promising longevity benefits such as cancer and Alzheimer’s prevention (although this is less proven).
Schedule
- Day 0 (day of last meal) – Low/slow-carb for breakfast/lunch. 5 PM early no-carb for dinner (just veggies, protein).
- Day 1 (first true fasting day) – 2-3 hours of low-intensity exercise (i.e. walking) in morning accelerates getting into a fat adapted state. Going to bed without eating will feel weird.
- Day 2 – More exercise. Should be in Ketosis now. Hunger likely decrease. Mood/wellbeing likely increase.
- Day 3 (last day of fast) – Aim to break the fast late afternoon/early dinner depending on your social schedule.
When should I fast?
- For your first fast, choose a time without dinner plans, travel, or demanding work obligations. Some people report low ability to focus/perform and others report hyper focus. It comes in waves, and both are possible. After you do it a few times, you will get an idea of what kinds of activities work better for you while fasting.
Shopping List
- Salt (e.g. himalayan pink salt, or LMNT packets, table salt works too)
- MCT oil powder
- Boullion cubes/powder
- Magnesium L-Threonate (Magtein)
- PS100 (Phosphatidylserine)
- Psyllium husk (fiber/metamucil)
Make it easier on yourself
- Do not have a ton of carbs or alcohol the day before you fast.
- Get your 2-3 hours of walking in on Day 1 as early as possible.
- Up your water intake. You normally get a lot of water from food and store extra water from carbs/salt-from-food in your body.
- Up your salt intake, especially if you are a coffee drinker or are exercising. Aim for 2-4 grams per day (it will seem like a lot). I put a sprinkle of salt in almost every liquid I drink as well as consuming
- Add MCT Oil Powder as a creamer to tea/coffee to get you past the “keto-flu” (low energy, brain fog, hunger, headaches) and into a fat-adapted state quicker.
- Use half of a bullion cube to make broth to have as a meal replacement during dinner. It is a good way to replenish salt.
Can I have…?
- Coffee/Tea – Yes, but don’t add sugar, sweetener, or milk. MCT oil powder can be a good creamer replacement.
- Sparkling water or water with lemon – Yes
- Multivitamin – Probably fine, although I tend to avoid and focus on the specific supplements listed above.
- Athletic Greens – No. AG1 actually has about 45 calories of carbs, which should be avoided.
- Broth – Yes, if bouillon. No if bone broth (which actually has a ton of protein).
- Protein/BCAAs – No. Especially, if you are fasting for longevity/autophagy (e.g. cancer/alzheimer’s prevention).
Exercise
Yes, you can (and should) still exercise while on a fast. It helps get you into ketosis more quickly, it helps preserve muscle, and any additional activity you do while on the fast is “pure profit” (i.e fat loss). If you walk 3-4 hours per day on a 3-day fast, it is almost the equivalent of fasting 4 days.
- Strength training – Crucial if you want to minimize muscle loss. Aim for 60 minutes. Train all muscle groups. Keep your normal weight, but drop the volume of sets by two-thirds.
- Cardio – Unless you are an experienced runner/cyclist, stick to low intensity cardio. Walking is usually best. It won’t make your muscles as sore, and you’ll be able to go longer.
Sleep
- Sleep on Day 0 going into Day 1 should be normal.
- Sleep on Day 1 to Day 2/3+ may be shorter and more restless. Your body likely has more cortisol (stress hormone) than usual to tell your body to stay awake and hunt for food.
- Limit caffeine – Stop at 2 PM or earlier. Try not to overcompensate for lack of food with more caffeine than usual. It will disrupt sleep even more.
- Supplements – 45 minutes before bed, take Magnesium L-Threonate, 400mg of Phosphatidylserine (reduces cortisol), and L-Theanine.
I am feeling…
- Hungry – Drink liquids. Try to push through the wave of hunger. Get busy, move around, exercise. If unbearable, try half-scoop or full-scoop of MCT Oil Powder.
- Light-headed – Almost always salt related. Make a slurry of salt in a shot glass, and chug it down with some water. Or use LMNT salt packets (which have a mix of sodium, magnesium, potassium). You should feel better in 20 minutes.
- Brain fog – Try salt first. Then try MCTs.
- Body heaviness – This seems to occur on Day 2+, especially right after waking. Salt helps, but the most effective way out of this rut is to push through and move (go for a walk, lift weights, etc).
Breaking the fast
- Optional, 30 min before: Restart your stomach, mix a couple tablespoons of psyllium husk (fiber, metamucil) in water. Leave for 10 minutes, until it forms a gel. Drink, and wait 30 minutes before having your real fast-breaker meal.
- Break it: Eat one-half the quantity that you think you want. Preferably at home; you may or may not need easy access to a restroom for the next couple hours.
Simple measuring procedure
- Body weight – On a scale, weigh yourself every morning, right when you wake up, after using the restroom. Start the day before the fast and continue until the day after the fast.
- Record in the Apple Health app. Expect to lose 3-5 pounds of water weight pretty quickly (which will also come back quickly) plus 0.5 to 1.0 lb of fat loss per day. Lowest weight will probably occur on the morning after the day you broke the fast.
- Waist circumference – Use measuring tape every morning to measure waist size (smallest circumference on your torso, usually at or right above belly button This approximates fat loss. Record in Apple Health app.
Questions?
- questions@longfast.com
