Are there any ways to deplete glycogen faster if i happen i eat a lot of carbs?
Monty’s fasting journal
How many grams of carbs per day are you targetting. My “norm” to maintain my weight is probably 100 per day. My target though when not fasting of course, is 10 to 20 per day.
Im not sure actually lol i was just planning i would keep carbs as low as i can through out the week maybe do omad or 20:4 fast and have 1 day off to keep me sane and not feel deprived of my fav foods… then do a day or 2 fast right after.
So in a week could look kinda like this: 3 days omad (Low carb), 1 day 20:4 (low carb), 1 day feast, 2 days fast…
…i dont wanna count macros cuz that stressed me out
What fo u recon?
The only other way is through exercise which you are doing.
Here’s what I did:
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Did Intermittent Fasting with increasingly stricter schedules. Started 16:8, 18:6, 20:4 then OMAD. Then did increasingly longer prolonged fasts: 4, 5, 7 & then 40. I don’t recommend 40 unless you have a specific reason which I did at the time. The longest fast I will do and still be effective is 21 days.
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Eat Less and Exercise More has been scientifically proven to not work. Instead you need to focus on lowering you body set point. You do that by driving your insulin levels down. First with Intermittent Fasting or ADF or 5:3 or whatever short-term fast you are comfortable with.
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When your fasting muscle is strong enough start doing the prolonged fast. I recommend to people a minimum of a 5-day so to get them past the hardships of the beginning transition period and get a taste of the reward on the other side.
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Then you do a refeed, the length which is half of the fasting period.
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Then I do a 30-day workout phase before starting again.
I began my program on Aug 9th last year. I’ve dropped 78 pounds and became medication free. The most important thing is I’ve changed my taste palate so healthy food tastes good to me now and most of the refined carbohydrate stuff doesn’t. So when I occasionally indulge, I no longer binge.
I recommend you get Dr. Jason Fung’s book “The Obesity Code”. It will explain a lot of things.
Hope this helps!
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Since january ive been intermitent fasting 16:8, and developed to ADF last month. Ive also done a 7 day water fast before, but that time my ketones starts to show by the end of day 2. I lost 2” off my waist!
Now im currently on a 7 day fast again. But i might consider extending it to 10 days.
I need to learn how to keep the progress and make a new body set point. But i really dont know how…
Get and read the book. It will give you guidance. Here’s my progress in resetting my body set point since Aug 9th last year.
I’m a big fan of the notion that “you can’t take the test if don’t know the question” or " you can’t measure what you don’t know".
My point being maybe you think you are in keto but you aren’t is the most likely culprit. You aren’t measuring macros or ketone, I’m not surprised you are feeling lost. Without tracking its a slow, prone to pitfalls way to make progress😃
Day 4 checked☑️
Stomach growling now and then but i was busy all day so that kind of kept me away from thinking about food. By the end if the day i wasn’t feeling hungry. Still feeling a bit bloated. But someone actually said i looking slimmer!!! Thats huge encouragement!!
Still a bit sleepy in the afternoon but not as bad as the past 3 days. No trouble sleeping at night so far which is great!
I might extend my fast to 10 days… let see when i get to day 7:)
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You’re past the hard part. Hunger pangs will keep decreasing in intensity at this point.
Keep it up!
Day 5 checked☑️
No work today so i stayed in bed till noon, then went to the hair salon, nail salon (just re-opened after the pandemic lockdown). Throughout the day i was totally fine.
But as the night comes… cravings for pastries and sweets are sky high! Was sooo tempted to give in but i didnt … pretty proud of myself.
I do noticed some dizziness when i stood up and also some fatigue. Like just going up the stairs gets my heart pounding… i wonder if thats ok?
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Yes. Move slowly. Using fat instead of glucose takes more energy and it takes awhile for the body to adjust. During these times move slowly like a turtle, as Yas often says.
Ooh my job needs me to be very active though i work in the sports industry… any quick fix to this?
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Make sure you are supplementing your electrolytes. That might help.
Day 6 checked☑️
Only work half the day so the rest i went to have a spa day… super relaxing, no cravings (cuz i kinda slept through it).
But as i got home, my family was having dinner… and it looks SO FREAKIN GOOD!! I was soooo tempted to have a bite. I was standing there staring at the food and debating with myself!! The inner me was finding excuses to indulge!! i didnt …pretty proud of that. But it got me craving at night though…
I am now planning on my refeed and that inner me always pops up and be like… cakes… chocolate… pasta… burgers… chips!! URGH!!!
How to stay strong?!
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Focus on your “why” and you’ve come too far to throw it all away.
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Day 7 checked!!!
I DID IT!!! I finished my 7 days water fast!!
Here ar the results!
Starting measurements:
Waist 27.2” or 69cm
Thighs 23” or 58.5cm
Current measurements:
Waist 25.5” or 65cm
Thighs 22.7” or 57.5cm
It was a tough 7 days this time round… but i finally made it!!
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Congratulations on your achievement. 
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Thx so much for all ur support! I will come for next round soon!