1

votes

How to eat enough when fasting?

Answered on September 12, 2014
Created April 15, 2011 at 8:33 AM

Hi everyone,

I have a quandary... Lately I've been fasting for 19-23 hours a day and I feel great doing so. Absolutely amazing. Seems I've been dropping weight also.

My problem is I in the 2-4 hours I eat daily, I can't eat enough calories! I've been getting stuffed, and putting my food in to cron-o-meter it ends up around 1300-1600 calories a day! !

A typical day features some combination of the following foods:

  • Fatty ground beef or lamb
  • Home made beef stock
  • Eggs
  • Spinach, artichokes, or some other green vegetable (mostly spinach and artichokes)
  • If I feel I need it, a baked sweet potato or bit of white rice
  • Spoonful or two of sardine oil
  • Butter

I supplement basically following the Perfect Health Diet Protocol:

  • LEF Two a day, which provides me with selenium, chromium, zinc, etc.
  • Now Vit D3 in olive oil capsule, or sun
  • LEF K2
  • 1000 mg Vit C
  • Copper 2 mg
  • 4 Kelp caps, 1.2 mg daily iodine

I'm male, 25 years old, 172 cm (5'8") and weigh about 85 kg (186 lbs)

I'm down more than 60 lbs overall and more than 35 in the past year since I started eating paleo. My goal is to lose another 15 lbs and tone out (I still have that previously mentioned "childhood fat" belly).

So, hack me!

How do I eat enough without abandoning my fasting ways? How much should I eat, calories wise?

I'm hesitant to add more meat, as I want to somewhat limit protein. I don't know how to add more fat, and carbs- even "safe starches"- make me bloat up.

I feel great, but reading around here makes me feel like I'm not eating nearly enough!

Help!

UPDATE Thanks for the good answers guys. Regarding physical activity: I currently walk 2-5 miles per day, swim 30-45 minutes 2x week, and sprint 5-10 min 1x per week. I really need to pick up some resistance training but it's always been the bane of my existence..

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on April 15, 2011
at 05:43 PM

Me too, Dave. It's the cutest question on PH. ;)

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 15, 2011
at 05:27 PM

Sorry, I had to smile at the question. "How to eat enough when fasting." If you are eating while fasting, you're doing it wrong! :)

06d21b99c58283ce575e36c4ecd4a458

(9948)

on April 15, 2011
at 02:22 PM

You can purchase ketostix that will tell you what degree of ketosis you are in. Or you will have the famous ketobreath...which is the body exhaling the acetone like properties that can be really really foul smelling. Your level of activity points to around 2500 cal a day to maintain weight. You really need to do some resistance training...low reps with heavy weights to failure once per week so you do not lose muscle while losing weight.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on April 15, 2011
at 02:22 PM

Sorry for the mistaken gender. I will fix.

4ff24fb9a7d48305681487dfb8040a5e

(383)

on April 15, 2011
at 01:41 PM

Worrying too much creates the said potential cortisol issues.

7b494127ac67e85e572c5222aaee9b4d

(668)

on April 15, 2011
at 01:12 PM

I'm a man, man! Any suggestions for weight exercises I can do on my own ??

002d074ab094fefc344bf0d1f36091ec

(370)

on April 15, 2011
at 01:04 PM

Joan is a male according to the OP.

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on April 15, 2011
at 01:01 PM

oops. i think "joan" clarified earlier that he is a he.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on April 15, 2011
at 11:36 AM

You can purchase ketostix that will tell you what degree of ketosis you are in. Or you will have the famous ketobreath...which is the body exhaling the acetone like properties that can be really really foul smelling. Your level of activity points to around 2500 cal a day to maintain weight. You really need to do some resistance training...low reps with heavy weights to failure once per week so you do not lose muscle while losing weight. And the last belly pooch is really susposed to be there to accomodate a growing baby sometime in the future.

7b494127ac67e85e572c5222aaee9b4d

(668)

on April 15, 2011
at 11:09 AM

Thanks. I just added info about my activity levels to the question. I do feel good, but have no idea if I'm in ketosis--- which I'd like.

7b494127ac67e85e572c5222aaee9b4d

(668)

on April 15, 2011
at 11:08 AM

I feel good, I'm just worried about potential cortisol issues (persistent belly fat), and or other issues if I'm not eating enough...

7b494127ac67e85e572c5222aaee9b4d

(668)

on April 15, 2011
at 11:07 AM

I follow the 1 g protein /kg per Perfect Health Diet to avoid its insulinogenic properties

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4 Answers

6
246ebf68e35743f62e5e187891b9cba0

(21430)

on April 15, 2011
at 11:02 AM

What is the problem?

You are eating until full, you still have some adipose tissue on your belly... why are you focusing on a caloric number? Maybe your body just wants 1600 calories a day?

It kinda defeats the purpose of this lifestyle if you are going to stress out over a caloric value that has been artificially imposed on you by society.

No hacking required. Carry on.

4ff24fb9a7d48305681487dfb8040a5e

(383)

on April 15, 2011
at 01:41 PM

Worrying too much creates the said potential cortisol issues.

7b494127ac67e85e572c5222aaee9b4d

(668)

on April 15, 2011
at 11:08 AM

I feel good, I'm just worried about potential cortisol issues (persistent belly fat), and or other issues if I'm not eating enough...

1
06d21b99c58283ce575e36c4ecd4a458

(9948)

on April 15, 2011
at 10:37 AM

If you want more calories in the form of fat, one tablespoon of coconut oil contains 117 calories. You can cook your eggs in coconut oil. You can cook your ground meat in coconut oil. You can microwave a yam til just soft, slice into rounds and pan fry the rounds in coconut oil or in butter or a combination of both. And you can eat coconut oil straight from the jar. It is a liquid at above 76 degrees F. On the green cooked veggies, slather them with butter so you better absorb the nutrients.

Nobody is going to be able to tell you what calorie range you should be eating because we don't know how active you are. But we do know that just to fuel body functions for a person at rest requires around 1800 calories...that is just to support respiration, heart function, brain function, etc. Any physical activity would require more.

As long as you feel good and are functioning well keep doing what is working for you. Get a few more calories in you in the form of fat. You are functioning right on the edge of ketosis...meaning you are burning the fat you are eating and you are also burning body fat...which the body can do quite well.

Nice job so far. The last belly pooch fat will be the most vexing to lose. Resistance exercise will help.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on April 15, 2011
at 02:22 PM

Sorry for the mistaken gender. I will fix.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on April 15, 2011
at 02:22 PM

You can purchase ketostix that will tell you what degree of ketosis you are in. Or you will have the famous ketobreath...which is the body exhaling the acetone like properties that can be really really foul smelling. Your level of activity points to around 2500 cal a day to maintain weight. You really need to do some resistance training...low reps with heavy weights to failure once per week so you do not lose muscle while losing weight.

7b494127ac67e85e572c5222aaee9b4d

(668)

on April 15, 2011
at 11:09 AM

Thanks. I just added info about my activity levels to the question. I do feel good, but have no idea if I'm in ketosis--- which I'd like.

7b494127ac67e85e572c5222aaee9b4d

(668)

on April 15, 2011
at 01:12 PM

I'm a man, man! Any suggestions for weight exercises I can do on my own ??

002d074ab094fefc344bf0d1f36091ec

(370)

on April 15, 2011
at 01:04 PM

Joan is a male according to the OP.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on April 15, 2011
at 11:36 AM

You can purchase ketostix that will tell you what degree of ketosis you are in. Or you will have the famous ketobreath...which is the body exhaling the acetone like properties that can be really really foul smelling. Your level of activity points to around 2500 cal a day to maintain weight. You really need to do some resistance training...low reps with heavy weights to failure once per week so you do not lose muscle while losing weight. And the last belly pooch is really susposed to be there to accomodate a growing baby sometime in the future.

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on April 15, 2011
at 01:01 PM

oops. i think "joan" clarified earlier that he is a he.

1
655d884d3815063d001642a370ef0154

on April 15, 2011
at 09:26 AM

I would think about (1) your fasting window, (2) your macronutrient ratios, and also the relationship between (1) and (2).

(1) That much fasting might be causing slightly more trouble than its worth with respect to weight loss and getting your caloric requirements ??? especially if you're doing any kind of physical activity. I don't mean you should stop IF all together but maybe try opening it up toward six hours and seeing what happens to your rate of weight loss and joie de vivre.

(2) Why the aversion to protein? You may want to check your current intake against Brotha Wolf's common recommendation of 1g per pound of body weight.

I would value adequate protein intake above a narrow fasting window. Fat and Carbs should relate to your levels of activity. Which are?

Maybe someone knows about digestive support, botanical appetite stimulants, etc.

BTW nice work thus far.

7b494127ac67e85e572c5222aaee9b4d

(668)

on April 15, 2011
at 11:07 AM

I follow the 1 g protein /kg per Perfect Health Diet to avoid its insulinogenic properties

1
77877f762c40637911396daa19b53094

(78467)

on April 15, 2011
at 08:43 AM

why wouldn't you rethink the validity of caloric requirements per se?

perhaps, you don't even need to eat that much in the first place considering that as you say "My goal is to lose another 15 lbs"

generally, people carry so much fuel in their adipose tissue that (imo) worrying about not eating enough is nothing but preposterous

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