It is often difficult for one not acquainted with the practice of fasting to understand what the process entails. I’ve taken the time to log an experience below over the course of multiple days to assist in furthering your understanding and allow us to step together through the process.
The first day below is a series of intermittent fasts of around 20-21 hours each. I encourage intermittent fasts similar to this (although with an earlier eating window so that you aren’t sleeping within three hours of eating) if you are new to fasting.
Day 1
Note: If you are used to fasting or practice it regularly you likely will not experience hunger during the first part of the day. The hormone that regulates that feeling of hunger is partly based on timing and routine. I do not normally eat breakfast (at least not as a morning meal since breakfast, of course, simply means the meal that breaks the fast – break-fast).
- 8:30 AM – I awaken and shower. As mentioned above, I am never extremely hungry in the morning hours. If you are, this is perfectly fine as it takes time to build this resistance. Today, I’ve started the day by drinking the remaining portion of a water bottle (spring water) that I didn’t finish the night before.
- 9:00 AM – Work meeting, I start the day with a coffee alongside the water above. The coffee is black. Some may choose to add a dash of salt.
- 12:00 PM – If you eat lunch regularly, you will feel hunger pangs around those time-frames (for all mealtimes). I haven’t been performing extended fasts in a number of weeks, only intermittent or 24-hour fasts, so I have some pangs of hunger today.
- 1:00 PM – I am having a stick of gum. Some are stricter during their fasts, I find that it helps me stay on track and keep working.
- 2:00 PM – I should be drinking more water. This is usually the case if you are hungrier than normal. There are other signs to look out for as well. When not eating, dehydration or insufficient water intake will be noticed quicker than normal. I have grabbed a bottle of water and will make sure to drink another after an hour or so.
NOTE: Hunger can feel extreme for around 20-40 minutes. It will come and go in waves if you are not adapted to fasting. Drink some water and ride it out. If you feel actually sick or like something is very wrong, always discontinue fasting and pick it up in a day or two. If you are multiple days in, read up on the correct amount of electrolytes and the symptoms caused by being deficient. If you are over 19% body fat (or so), you should have zero issues with electrolytes the first day. - 3:00 PM – It is easy to get demotivated if you still have some addictions to food. It is good to remember that we are not addicted to the food but the substances that have been added and “enhanced” within the food that we consume. Extra sugars and artificial sweeteners all made to excite our brain’s reward centers. This causes a similar addiction like dependence on caffeine, meth, social media praise, or anything else that can negatively affect our lives when done in excess. These things are easy to acquire in the modern world and so are often abused. I would love to drink the bottle of Dr. Pepper sitting in my refrigerator. The tenets are more important and I owe it to myself to be a stronger version of myself today.
I notice I haven’t finished my water yet and am still working on the gum. Quickly finished my water. - 3:30 PM – Grabbing the next bottle of water. On a work call (great to have distractions to take your mind away from any hunger). Staying productive with activities, whether it is a hobby or your actual work, is the best way to pass the time. If you are working outside, adding electrolytes like salt and potassium to your water might be a requirement. Fasting combined with hard manual labor can be more difficult for the body to get used to. I would start by skipping meals and gradually working up to a full 24 hours fast in the case of employment that requires physical labor. I work a desk job and am currently working from home so this is less of an issue.
- 4:14 PM – Light hunger here and there now after the larger urges during lunch time. When you aren’t fighting an urge for hunger or doing other things to keep your mind and body occupied… you get bored. I think boredom is one of the main things that might cause me to stop a fast.
- 5:30 PM – To take a quick break from work I went on a 15-minute walk to soak up the sun.
- 7:47 PM – I decided to call the end to the fast for today as opposed to carrying on through the night.
- 10:00 PM – Done eating.
Day 2
- 10:30 AM – I’ve worked through the morning since 9 AM. Awakened by my alarm at 8:30 AM. Showered, but have not taken water or food yet as it felt unneeded. Grabbing a water bottle and out the door to get a tire repaired on the car. No hunger pangs or feelings or thirst until now when I noticed my mouth being slightly dry.
- 12:00 PM – Went to a big box store across from the tire repair shop. Stopped in front of the deli and almost bought food before remembering that I was fasting today.
Grabbed a 10 cal energy drink on the way out the door.
NOTE: Fasting can vary in strictness from person to person. Pure water fasts shouldn’t include any artificial sweeteners. Your intention matters. I intend to lose weight at the moment whilst practicing the art of restriction and sacrifice. I allow myself coffee, gum on occasion, and energy drinks of 10 cal or less. The sweetener in my experience, whether calorie-rich or not, will indeed spike your insulin and/or cause a hunger response. You will feel hunger directly following or whilst enjoying your beverage. If you intend to repair the body (through autophagy) you will be much better off with a pure water/electrolyte fast for multiple days in a row. - 12:51 PM – Working away on the PC. Feeling the hunger described above from the sweetener. Still working on the drink. Less than 10 calories an hour is generally the accepted rule of thumb (more than that and your fast could be considered “broken” or paused). Due to this reasoning, I drink a 0 or 10 cal drink very slowly.
- 4:22 PM – Earlier in the afternoon at least one strong hunger urge came and went. Feeling slightly hungry now that we are closer to dinner time. Drinking a glass of ice water whilst continuing my work.
- 5:00 PM – I added some reps today with 80lbs on a barbell, overhead press. Be careful when exercising while within the fasted state. The first day isn’t tricky but the 2nd or 3rd day (without a meal, so a consistent 48-72 hours) can leave you lightheaded and could be more dangerous when lifting weights or running for long periods.
- 6:30 PM – I will be ending the fast around 7:15 PM. This will be around 21 hours and is a healthy fast for a single day or regular intermittent fasting in my view. Intermittent fasting often has an eating window of 3-4 hours within which you consume calories. The method I’ve practiced yesterday and today are closer to OMAD, or, One-Meal-A-Day, due to the very small eating window. Again, intent matters, for more rapid weight loss we want to maximize the amount of time in the fasted state. Working out during the fasted state also increases the value of the workout.
- 10:00 PM – I didn’t record the exact time, although this is close to when I stopped eating my take-home meal from a steak restaurant.
Day 3
- 2:03 PM – There was nothing eventful before this point. Sipped on water and felt no hunger. I felt a slight urge of hunger just now, but nothing overwhelming. Refilled my large cup of water, scooped the kitty litter, and prepared for a walk.
- 3:06 PM – Walking
- 4:28 PM – Arrive back from walking, back on a work call. Important to rehydrate. On an intermittent fasting day, you shouldn’t be drained of electrolytes. On a multi-day fast, you may need to supplement salt and potassium (magnesium and calcium can sometimes be needed as well if lacking, research the symptoms).
- 6:09 PM – No urges of hunger. Working late.
- 8:20 PM – From 7 PM to now I ate a meal.
- 10:00 PM – Bent Over Rows, Overhead Press sets at 80lbs and Dumbell Curls at 30lbs per arm.
Day 4
- 3:00 PM – You can see that even if you’ve been off the wagon of regular fasting, as I have been for a few months, after only a few days you will start to see your hunger pangs reduce or start later in the day. This morning I’ve felt little to none whilst working. I am focusing on staying hydrated. Hunger urges are a request by the body, based primarily on routine and schedule if you have fat reserves, which can be ignored when required for personal improvement and growth.
- 3:12 PM – I experienced a medium to large hunger pang after finishing off a large cup of water. Lasted for 5-10 minutes.
- 5:00 PM – Sipping water can assist with feelings of hunger when they occur.
- 7:00 PM – Ended the fast. Sleeping close to 11 PM most likely.
Day 5
- 4:10 PM – Hunger was delayed until this time today and it was minimal. The longer you practice intermittent fasting and even multi-day fasting you can easily go longer and longer without experiencing the enslavement of your body’s “requirements”. Especially for those of us with extra weight on our frames, we know that the body has plenty of extra to spare.
- 7:00 PM – Still completely without hunger. With intermittent fasting, if you feel good enough or don’t have a large day planned of strenuous activity the following day you can easily go to sleep early and fast through the night and into the next day for a longer fasting period.
- 8:30 PM – Somewhere around this time I decided to eat a meal. It wasn’t required but I am planning a day in the sun and water tomorrow alongside the partaking of a few alcoholic beverages. That would be unwise close to 30 hours into a fast as I have not been performing multi-day fasts in some time (at least a few months).