Disclaimer: says children should not fast. Richard Morris and I do not recommend fasting until you are fat adapted, or at least have been following a LCHF diet for a couple weeks. Before starting any change in diet, you should get a blood profile done and discuss it with your doctor.
If you try to put my eating patterns in a box it will be difficult. Is it EF? IF? Some of each? Where does one end and the other begin? That seems like a lot of brain applied to what just came naturally for me. So, in that spirit, this is what I did, what I ate, and here the results.
It should be noted that I had been hovering between 297 and 302 for a month and a half. I've been eating only ketogenic food. This was your classic long stall. I have taken a cue from Tom Seest to embrace my stalls. Rather than seeing it as failure of my body to do what it needs to do, I was patient, enjoyed the spoils of my current successes, and ate my favorite keto foods, which make me very happy. I also did a couple fasts in the last month and half, but they were short - 66 hours or so. It was only after talking to Jason Fung that I decided to do an "open-ended" fast. I also learned from him that there are a million ways to do it, and not to be dogmatic about it. That turned out to be REALLY GOOD ADVICE, as you can see.
I do not recommend that anyone here do what I did. Rather, I found something that worked for me. For example, others here have tried adding a little alcohol 6 hours after eating - and the results were mixed. I encourage you to find your own path.
Saturday, August 6
300 pounds. I had lunch at Longhorn Steak House in Waterford at around 1:30. I had a 22 oz prime rib au jus and horseradish sauce; and a big garden salad with olive oil and blue cheese dressing. In the evening I had a glass or two of Pinot Noir.
Sunday, August 7
298 pounds. Bulletproof coffee with only 1 tbsp of coconut oil. I drank about a liter (I think) of keto-ade. This is water, a little apple cider vinegar, some xylitol, grape flavoring, lite salt, and magnesium citrate. In the late afternoon I had a couple adapt bars. In the evening I had a couple glasses of bourbon on ice.
Monday, August 8
296 pounds. Bulletproof coffee with 1 tbsp of coconut oil. More keto ade. 3 or 4 adapt bars in the afternoon. Copious amounts of Pinot Noir (4 glasses) in the evening. My friend, Arthur, came over to chat and brought home-made pork sausage. I ate a whole sausage, and then later (around midnight) I had some more with cheddar cheese, some cheese-ball dip (cream cheese, shredded cheddar, and ranch dressing mix) on cucumber slices. Took a shot of apple cider vinegar (ACV) before bed.
Tuesday, August 9
294 pounds. Bulletproof coffee with 1 tbsp of coconut oil. Keto ade mid morning. Adapt bar at 1PM. Keto ade at 3PM. Bourbon at 7pm, and again at 8pm. At 8:30 had a sausage link and several cheese-ball cheese on cucumber slices, followed by a few more bourbons on ice. Shot of ACV before bed.
Wednesday, August 10
294 pounds. Had a bout of gastric distress at about 4AM. I consider what I’ve done so far a 3 day fast, and now (6 pounds down) I’m starting again. Woke up at 10:15. Had a cup of keto coffee, this time with a heaping tablespoon of coconut oil, just to get things started. Had a bite of guacamole (tasting it before serving) and a small bite of ground beef around 5:30 PM. Had 4 glasses of Pinot Noir after 8PM. Had virtually no hunger all day. It was there a little bit, but was easy to ignore.
Thursday, August 11
290 pounds! Started the day with keto coffee (2 tbsp CO) at 8AM. Drank keto ade. No hunger. Amazing clarity. Around 6:30 PM I had 4 garlic/parm chicken wings and several bites of Caesar salad, and a glass of Pinot Noir. Had a couple bourbons between 8 and 10pm. Finished the evening with 1 tbsp of ACV in a glass of seltzer water.
Friday, August 12
290 pounds. Started the day at 7:15 AM with keto coffee (1 tbsp CO). Around 10 I decided I would eat a normal IF lunch today. At 10:15 AM I had a small handful of almonds, a small salad with BCD (blue cheese dressing), and a couple cucumber slices with a schmear of cheese-ball cheese. At 11:30 I had 10 chicken wings and half a steak salad. I had no further keto-ade or alcohol for the rest of the day and evening. I did expend quite a few calories playing a gig with the band. The work started at 4PM and ended at 3AM. No alcohol, but I did take a bit of prime rib fat from my friends’ plate to show him that it could be done!! That was around 9 PM.
Saturday, August 13
290 pounds. I’m taking this as a sign that it’s time to eat. I am not hungry as of noon, however, and will continue to fast until I am hungry.