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Eat Stop Eat - Ifing 24 hours 2x/week

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  • Eat Stop Eat - Ifing 24 hours 2x/week

    Up until recently I followed the Leangains approach. I would fast for 16 hours (8PM - 12PM), and eat with an 8 hour window (12PM - 8PM). I've read up on the Eat Stop Eat, and thought this would be a good approach to break through my platuae that I have been going up against.

    Yesterday was a good day for me to begin a 24 hour fast. I ate around 12PM, and worked a double shift, so thoughts of hunger never really crossed my mind. Now, fast forward to today, I was a bit hungry in the morning but I held off till 12PM. When I sat down to eat, I could barely get a few pieces of chicken and a few peices of salad into my mouth before I felt a mix of being stuffed and about to be sick. Needless to say, I put the food away. My question is what is the best way to break a 24 hour fast? Here it is 2 hours later, I'm not really hungry after eating so little food for lunch. But I want to be able to safely break a longer fast without having to run to the bathroom. Thoughts / suggestions?

  • #2
    A few others have mentioned this same problem. It's not something I have encountered. After the few 24 hour fasts I have done, I have been able to eat full, large meals consisting of the normal foods I eat regularly with no ill effects at all.

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    • #3
      I'm thinking I should maybe start light... eggs.. nuts? Somethiing to get my stomach back in motion but not too hard on the gut?

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      • #4
        Same here as John. I just did -my probable- last 30 hour fast (not going to repeat it any time soon) and I just ate one fresh goat cheese, 1 avocado with coconut oil, 3 tablespoons of whey protein mixed in with a 4 egg omelet, a couple of white potatoes, broccoli and cabbage with loads of olive oil.

        I'm probably on the other side of the scale: I need to self-control myself not to blow up after a regular fast. I think I did a pretty good job today and I still feel pretty full.

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        • #5
          hmm.... i use to have that problem when i was anorexic... FWIW
          Get on my Level
          http://malpaz.wordpress.com/

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          • #6
            I have the same problem... I feel fine throughout the day... but when I go to break a 24 hour fast... Doesn't seem to matter how I do it (Eating a full, heavy meal, or a couple strawberries)... I always feel like I just ate about a pound of butter.

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            • #7
              Maybe your system is not ready for that long of a fast yet? Not everyone is cut out to do these extend periods w/o food.

              I trained 1hr (heavy weights) about 3hrs before the end of a 40hr fast yesterday and broke it at 2pm with a meal of 6oz steak, 6oz sweet potato, 1.5c wilted bacon spinach salad with no ill effects.
              http://kitoikitchen.blogspot.com/

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              • #8
                How about breaking the fast with a smoothie..or..maybe some soft food or something more liquid-y at first and then shortly after introduce something more like what you have been doing? Perhaps sticking with something very bland? Just some thoughts, I haven't had that happen so I can't speak from personal experience. . . .

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                • #9
                  Yup, you need to start with simple to digest things like some berries, fruit, greens, bone broth. Wait until the second meal to add protein and go easy, small portions, eat slowly. Almost every fasting protocol recommends this, even short 24 hour fasts (this is short for some fasting methods) i used to have watermelon back when I did 10 day juice fasts for the first day, then salad the next, then normal eating.

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                  • #10
                    Croi, as you suggest above, eggs and nuts are both great choices to break a 24-hour fast, from my experience. I, also, tend not to want to eat *anything* at the end of most fasts, and have to convince myself that it's "time to eat". Eggs and nuts are two items that I personally enjoy, so it's easier for me to 'stomach' them.

                    You might also consider playing around with your macronutrient ratios. The chicken and salad that you describe in your OP is a great primal meal... but if you, like I, literally feel stuffed after a few bites of that, you might want to consider adding some more carb-heavy items such as sweet potatoes or fruit along with your protein and fat. These carby items can also stimulate the appetite, in some cases.

                    This is just a pet hypothesis of mine, but it's also possible that our not-hungry issue has to do with digestive enzymes, and the body potentially shutting down their production after a fast of sufficient length. I tend to always take a digestive enzyme supplement with every meal or snack, so I can't say whether the enzymes contribute to my not-hungry problem, or help to solve it; I'd be curious whether others who introduce an enzyme with their meals (at least, meals following an extended fast) might be able to overcome this fast-breaking problem.
                    Last edited by healthseekerKate; 06-23-2011, 07:30 PM.

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                    • #11
                      I don't have real issues with breaking long fasts (I've been doing 24 hour fasts several times a year since my teens - mostly for religious reasons back then rather than dietary). I broke a 14 day water fast with 3 wedges of canned peach. Otherwise, I eat normal after a fast. For those who have trouble breaking a 24 hour fast, though I have a three step recommendation:

                      One -
                      in the last hour of your fast, go for a walk - yes, for the whole hour.

                      Two - eat a spinach leaf (or some other bitter herb). The bitter flavor will shoot a signal to your brain to start ramping up for digestion.

                      Three - Unsweetened applesauce is your friend. Not a lot. Maybe a quarter cup. Not entirely primal, but more primal than undressed toast or plain white rice (which also work well).

                      If you aren't feeling nauseous, eat a little more an hour or two later. Best of luck.

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                      • #12
                        Originally posted by kitoi View Post
                        Maybe your system is not ready for that long of a fast yet? Not everyone is cut out to do these extend periods w/o food.

                        I trained 1hr (heavy weights) about 3hrs before the end of a 40hr fast yesterday and broke it at 2pm with a meal of 6oz steak, 6oz sweet potato, 1.5c wilted bacon spinach salad with no ill effects.
                        I can't say that my system isn't ready for this. I did a 24 hour fast daily for all of October, and in to November. I fell off the wagon around the holidays, and am currently on working to get back to regular 24 fast 2x per week. I system did fine then..

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                        • #13
                          Originally posted by MalPaz View Post
                          FWIW
                          sorry?

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                          • #14
                            Originally posted by healthseekerKate View Post
                            Croi, as you suggest above, eggs and nuts are both great choices to break a 24-hour fast, from my experience. I, also, tend not to want to eat *anything* at the end of most fasts, and have to convince myself that it's "time to eat". Eggs and nuts are two items that I personally enjoy, so it's easier for me to 'stomach' them.

                            You might also consider playing around with your macronutrient ratios. The chicken and salad that you describe in your OP is a great primal meal... but if you, like I, literally feel stuffed after a few bites of that, you might want to consider adding some more carb-heavy items such as sweet potatoes or fruit along with your protein and fat. These carby items can also stimulate the appetite, in some cases.

                            This is just a pet hypothesis of mine, but it's also possible that our not-hungry issue has to do with digestive enzymes, and the body potentially shutting down their production after a fast of sufficient length. I tend to always take a digestive enzyme supplement with every meal or snack, so I can't say whether the enzymes contribute to my not-hungry problem, or help to solve it; I'd be curious whether others who introduce an enzyme with their meals (at least, meals following an extended fast) might be able to overcome this fast-breaking problem.
                            This was exactly it for me! I really wasn't hungry, but didn't want to go past 24 hours at this time. I may work on longer fasts later, but still getting back into the swing of things, and didn't want to push too far. Thank you for the advice!

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                            • #15
                              Originally posted by brahnamin View Post
                              I don't have real issues with breaking long fasts (I've been doing 24 hour fasts several times a year since my teens - mostly for religious reasons back then rather than dietary). I broke a 14 day water fast with 3 wedges of canned peach. Otherwise, I eat normal after a fast. For those who have trouble breaking a 24 hour fast, though I have a three step recommendation:

                              One -
                              in the last hour of your fast, go for a walk - yes, for the whole hour.
                              I did just get done with a 20 minute walk, but alas it was during the work day, and I had to get back to my desk.

                              Originally posted by [B
                              Two -[/B] eat a spinach leaf (or some other bitter herb). The bitter flavor will shoot a signal to your brain to start ramping up for digestion.
                              hmmm. ok.

                              Originally posted by [B
                              Three -[/B] Unsweetened applesauce is your friend. Not a lot. Maybe a quarter cup. Not entirely primal, but more primal than undressed toast or plain white rice (which also work well).

                              If you aren't feeling nauseous, eat a little more an hour or two later. Best of luck.
                              I will try this as well! Yes, not primal, but I do want to try to avoid rice for the time being. Thanks much!

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