Posted: 6/7/2025 7:56:01 AM EDT
| I'm currently doing low carb one meal a day, with the exception of weekends (cheat day). I've been pretty good about being keto/ low carb for the past 10 years or so, but transitioning to OMAD was a challenge. I wanted to try a 2 to 3 day fast and wanted a little guidance. Do you go cold turkey with nothing but water, or do you do a couple days 0 carbs? My biggest concern is that when I get hungry I become a complete fucking asshole. It is the most excruciating feeling for me. What if anything can I do to reduce the hunger? Thanks. |
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Hydrate with minerals Drink a quart of water as soon as you get up, add some sodium and potassium to it. After that when you get hungry drink water, black coffee or something with zero calories like vitamin water zero. I think we often confuse hunger with thirst Caffeine will cut your appetite, just don't overdo it |
| If you can get through the first couple of days, the hunger pangs diminish significantly. Some people say drinking electrolytes like LMNT help, but I've always just sucked it up and powered through. It gets easier after doing it a few times; you kinda get used to being hungry, I guess? |
Nonne delectaimini? Nonne hoc est quare adsitis?
| So not a perfect fast. Couple cups of black coffee and two celsius drinks (10 calories). 58 hours in. Tired, but no headaches or nausea like last time. Not sure if I should keep going. Not even sure why I did this other than I need to lose 5 pounds. Maybe kick start keto again. IDK. |
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Originally Posted By Cooper1: So not a perfect fast. Couple cups of black coffee and two celsius drinks (10 calories). 58 hours in. Tired, but no headaches or nausea like last time. Not sure if I should keep going. Not even sure why I did this other than I need to lose 5 pounds. Maybe kick start keto again. IDK. Isnt the point of fasting to keep blood sugar levels at a minimum? If you have had twenty calories in 58 hours you have achieved that. I'm not sure what benefit would be gained by avoiding coffee and those drinks and water other than to say you did it. |
| OMAD and getting mood changes doesn’t sound like you’re in ketosis. That was easy after getting my glucose and insulin under control. Now fasting is no problem. Also watch the calories and sugar intake while fasting, lots of products “hide” ingredients, they’ll bust your fast. I only do water while fasting, LMNT has sugar in it. They don’t list it in the ingredients. I won’t touch any processed foods anymore, too many lies on the ingredients. |
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Originally Posted By Cooper1: So not a perfect fast. Couple cups of black coffee and two celsius drinks (10 calories). 58 hours in. Tired, but no headaches or nausea like last time. Not sure if I should keep going. Not even sure why I did this other than I need to lose 5 pounds. Maybe kick start keto again. IDK. Don’t let perfect get in the way of good enough. I drink coffee while fasting. I usually drop carbs at least a day before a 48-72hr fast but generally keep my carb intake under 50g. |
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It helps to stay busy and move around. I've been doing the 8/16 fasting schedule for about a year and a half during the work week (nothing after 8:00pm until 12:00pm next day). I think a lot of people, myself included, will snack out of boredom. If I stay busy at work until lunchtime I usually don't even notice that I'm hungry. Also, I typically do what I guess is called a "dirty fast"? I usually drink black coffee in the morning, but will sometimes add a small amount of creamer. My supplements in the morning also have a small amount of calories, so I might consume about 150 total midway through my fast in the morning. I'm still seeing the effects of weight loss and lowered blood pressure. |
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Originally Posted By Cooper1: Only lost a few pounds. Surprisingly, past the first day I wasn't hungry. Yesterday I felt kinda spacey though. It took me a while to get used to the feeling. As my body fat dropped off its less easy, but I am still pretty adapted to fasting. I dislike fasting in the winter because I get cold. Its awesome in summer because it can be 92F and I am comfortable sitting in the sun at that temperature. Now I barely even weigh myself I used pinch calipers as my metric. I do periods of every other week then a couple weeks of a 48-72hr a week to balance strength training with fat loss. I am far from an expert but my strength and muscle are gradually increasing and fat is staying the same or decreasing so I call it a success. I feel like I have a 5-7 day in my future for the summer just because it feels good to do with the high heat. |
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I have done a lot of fasting. If you are already doing low carb or keto you can immediately begin fasting without any prep. You should drink more water and add a pinch of mineral salts every now and then. In my experience the first 3 days are the hardest so if you are only planning to fast 2-3 days you will probably struggle with hunger most of the time. It's still advantageous as you will have optimal HGH releases after 16 hours and you should be able to detox your body in this time. I would encourage dry brushing as well. I like to drink mineral water, it probably doesn't do anything for me but it feels like I'm getting more out of it. |
Feeling depressed-send an email to [email protected]. If anyone wants to send me an email I would be happy to work on skills for raising your baseline and providing support. Your confidentiality is guaranteed.
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Originally Posted By Cooper1: Only lost a few pounds. Surprisingly, past the first day I wasn't hungry. Yesterday I felt kinda spacey though. Just finished close to an 84hr fast this morning, didn’t track time closely. Saturday night until this morning. Last time I did a over 72hr I dropped down under 170lbs but now I am hanging at 179 and that’s first thing in the morning slightly dehydrated. I am probably 10lbs more muscle compared to over 6 months ago. Also my BP has continued to get better and is normally more like 110/70 average. Fasting is not for everyone, but it seems like on be my personal cheat code. |
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My wife did IF/OMAD for years and struggled to lose weight, had digestive issues, etc. I put her on The Vertical Diet with 4-5 small meals per day + a snack or two. But in a caloric deficit. She lost weight/ Had more energy. More stable energy. Digestion improved radically, etc. If you genuinely like fasting/being hungry and have a busy schedule go ahead. But the actual science tends to point towards the benefits of fasting being greatly exaggerated. For muscle building an athletic performance consuming energy sources and nutrition throughout the day is king. The more lean muscle mass you have. The more calories you can consume per day without getting fat. I also have a theory that eating frequent meals ramps up the metabolism as well. Stan Effording (author of the vertical diet) also has a proven system at reducing blood pressure and getting people off of prescription meds. If you youtube search him and watch the content he pretty much explains everything in his videos. He works a lot with high level athletes, worlds strongest man competitors, power lifter, pro bodybuilders, etc. I've tried everything over the last 20 years. That's what worked for my wife and I the best. I'm knocking on 40. Can eat till I'm full/ never hungry all day long. 0 worries about putting on fat. Feel strong, athletic, energetic, etc. If fasting works and you enjoy it go ahead. If you turn into an ass when you get hungry (I do). Might be worth looking into other options. |
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I always frame my fasting success with “this isn’t for everyone “. I also think people should give it a shot in order to see if it is or isn’t for them. Eating all day long and acting like a poop conveyor system isn’t comfortable for me anymore . My “I’m hungry” signal is dysfunctional. If I don’t eat I am fine. If I start eating I can easily pack too much in before feeling satiated then I am too full. I work around that by meal planning and utilizing regular fasting. It just works for me. The challenge is making what works for me work with my family. Sometimes I accommodate their habit and pay for it. I dislike eating after 4-5pm but with the kids in summer bible camp this week in the evening, my wife has grand plans that involve eating after 6:30 which I very much try to not do. We’re all different and what works for me doesn’t work for another man. What works for men might not work women. Last year, over 11 months I went from 225 to 165 from fat loss (and some muscle gain). Then went from 165-185 from muscle gain and maintained the fat loss. Now I am leveled out pretty well at 180-185 strength training multiple times a week and still fasting regularly. I am steadily increasing weight and reps. I am not super serious about it, I do not go to a gym, I am not looking for max size or trying to brag about weight. Me benching 205 at 42 is better than me being 225lbs and doing zero bench workouts. |