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Weighty Expectations: Navigating the Ups and Downs of Fasting

 


Dear Fasting Guru,

I just finished my first extended water fast. I aimed for 14 days but stopped at 12. While I experienced many benefits, I was a bit underwhelmed with my weight loss, which was 10 lbs (probably realistic, but I got excited reading people’s success stories).

I started refeeding today with bone broth (with Himalayan sea salt) and began to feel... just fat, for lack of a better word. My wedding ring became tight, but that’s the only place I’m swollen. So I jumped on the scale to see, and I’m nearly back up to my starting weight. Is this normal? What should I do next?

I had planned on doing smaller fasts before attempting another extended fast in a few months, but now it feels like all that effort was for nothing. I’m discouraged and new to this, so I would love some guidance.


Dear Discouraged Faster,

Thank you for sharing your experience with your extended water fast. It’s natural to feel disheartened when the results don’t align with your expectations, but it’s important to understand that weight fluctuations during and after a fast are entirely normal.

When you fast, your body undergoes various changes, including water loss and shifts in glycogen stores. Once you start refeeding, your body replenishes these stores, which can temporarily increase your weight. This doesn’t mean that your efforts were in vain. It’s simply a part of the body’s natural process of adjusting and finding balance.

Your main priority should always be your overall health and well-being, not just the number on the scale. Here are some tips to help you maintain balance and keep bloating at bay:

Foods to Eat:

  1. Lean Proteins: Chicken, turkey, tofu, and fish are excellent options that can keep you full without causing bloating.

  2. Fruits and Vegetables: Incorporate high-fiber, low-sugar fruits and vegetables like berries, leafy greens, and cucumbers.

  3. Whole Grains: Foods like quinoa, brown rice, and oats provide fiber and help regulate digestion.

  4. Probiotic-Rich Foods: Yogurt, kefir, and fermented vegetables like sauerkraut can promote a healthy gut.

Foods to Avoid:

  1. Processed Foods: These often contain high levels of salt and artificial ingredients that can cause bloating.

  2. High-Sugar Foods: Excess sugar can lead to digestive discomfort and weight fluctuations.

  3. Carbonated Drinks: These can cause gas and bloating.

  4. High-Fat Foods: Greasy and fried foods should be avoided as they can be hard to digest.

Exercise:

  1. Walking: A gentle walk after meals can stimulate digestion and help reduce bloating.

  2. Yoga: Poses like the seated forward bend and twists can aid digestion and alleviate bloating.

It's also helpful to limit weighing yourself to once a week. Daily fluctuations can be discouraging and don’t accurately reflect your progress. Instead, focus on how your clothes fit and how you feel overall.

Remember, weight loss is a journey, not a race. Your efforts are not wasted; they are steps toward a healthier you. Keep going, and be kind to yourself along the way.

Wishing you continued success and well-being.

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