Keto Means
Keto Means
Photo: Liam Moore
Once you feel that you are ready, begin your 5 day water fast by abstaining from all food and caloric beverages for a full five days. Some people choose to also have non-caloric beverages like green tea, herbal tea, club soda, or very low-calorie beverages such as black coffee during the fast.
Many people on a keto diet count “net carbs,” which is total carbs minus fiber. Fiber isn't “counted” in the carbohydrate total, because it's not...
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Generally, you'll need to adhere to a caloric deficit of around 500 calories per day. At this rate, you should start to see noticeable weight loss...
Read More »Fasting has been practiced for thousands of years in one way or another, and there are still many popular fasting diets and protocols that people use today. For example, there are quite a number of iterations of intermittent fasting diets. Some intermittent fasting diets involve time-restricted eating patterns, such as 20/4 intermittent fasting, wherein each day includes a 20-hour fast and a four-hour eating window, or intermittent fasting 18/6. Then, there are intermittent fasting diets that use an alternate-day protocol, while other people practice fasting by doing a 24-hour fast once a week or 36-hour fast once a week. When you want to do “advanced” fasting, you might even try a 5 day water fast. In this article, we will discuss the need-to-know details about how to do a 5 day water fast.
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Read More »For example, you might try 20/4 intermittent fasting for a week or two leading up to your 5 day water fast. This time-restricted eating approach involves prolonging the overnight fast for a full 20 hours every day and then only consuming food during a four-hour window. No matter how you decide to structure your “mini“ fasts, rehearsing some of the physical sensations you will experience during a 5 day water fast will help prevent your body from feeling totally shocked by a sudden cessation of energy intake for numerous days in a row. Even if you decide that you want to jump right into the 5 day water fasting without trying a shorter fast, you should prepare your body by carefully controlling your diet in the days leading up to your fast. Avoid highly-processed foods, such as refined grains, sweets and pastries, soda, alcohol, lunch meats and processed meats, hydrogenated oils and trans fats, and fatty meats. These foods can irritate the gut microbiome and are very difficult to digest. Furthermore, if you are fasting for weight loss, processed foods will work against your efforts because they are calorically dense but not nutritionally dense. It’s also a good idea to prepare yourself mentally because 5 day water fasting is going to test your willpower, determination, and mindfulness. Make sure that you have gathered a few ideas for how you will deal with difficult emotions and challenging moments during your fast, such as meditation, journaling, and yoga.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond...
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Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight...
Read More »This dangerous condition is a result of the rapid changes in electrolytes and water balance that can occur once you finally give your body some nutrients after a prolonged fast. Certain electrolytes, such as potassium, magnesium, and phosphate, are required for digesting and absorbing nutrients such as carbohydrates, but because these electrolytes are depleted during extended water fasts, your body‘s ability to properly digest carbohydrates becomes significantly impaired. Therefore, you need to gradually ease back into eating and choose foods to break your fast that are lower in carbohydrates, rich in electrolytes, and gentle on the stomach. Avoid processed foods and fatty foods like meat, fried food, and sweets, along with alcohol and some dairy products like cheese, ice cream, and full-fat milk. After fasting for nearly a week, it is also best to avoid food such as raw cruciferous vegetables, legumes, seeds and seed bladders, and nuts and nut butters. Although these are typically considered healthy foods and should be incorporated as part of your everyday diet, they can be difficult to digest. It is not uncommon to experience excessive gas or sharp gas pains when trying to digest high-fiber after a period of fasting because the digestive system is completely empty. Therefore, ease slowly back into eating beans, peas, lentils, nuts, peanut butter, flaxseeds, pumpkin seeds, squash seeds, and raw broccoli, cauliflower, kale, or Brussels sprouts after fasting. You can eat cauliflower, broccoli, and other cruciferous vegetables after fasting, but it’s a good idea to cook them because this helps break down some of the indigestible fibers. In fact, many people find that steamed cauliflower, brussels sprouts, or broccoli can be some of the best foods to eat to break a fast, but it is important to cook them thoroughly to reduce the risk of gas pains or a stomachache. Most importantly, the worst foods to eat after fasting are those that you are not very accustomed to eating, particularly if they are high in sugar or fat. For example, if you normally follow a very healthy diet filled with whole, natural, unprocessed foods like vegetables, fruits, whole grains, lean proteins, eggs, seeds, and nuts, it’s not a good idea to break your fast with toaster pastries, a couple of donuts, or a huge muffin from a coffee shop chain. Typically, fermented foods, bone broth, and cooked vegetables are a good starting place, but it’s important that you speak with your doctor to get individualized guidance about what foods to eat after fasting for 5 days. To maximize the benefits and minimize the risks of 5 day water fasting, work with your doctor and discuss potential concerns. If you want to take this project on little by little, check out our guides to 24-hour and 36-hour fasting first.
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