I have been using a ketogenic diet on and off for about a year and a half. Following a ketogenic diet; in conjunction with meal planning, I was able to lose 50lbs. I went from a peak of 245 down to 195. This past Fall I began Crossfit training at Fiverstar Crossfit. The class I attend is at 5:30 am. I was not used to waking that early nor the high intensity workouts. I needed some time to adapt my ketogenic diet to my new schedule.
THIS POST MAY CONTAIN AFFILIATE LINKS. PLEASE READ MY DISCLOSURE FOR MORE INFO
I eventually acclimated, but had gained back some weight during the interim and was having trouble losing some of the excess fat. I decided to try a 3-day keto fast to try and kick start ketosis. I read a basic outline in Tools of Titans by Tim Ferriss. In an interview with Dom D’Agostino, D’Agostino details how he does his 3 day keto fast. I adopted the basic outline and tailored it to myself and what I though I had the ability to do. I knew I could make changes in the future if I wanted to try it again. After all this experiment is N=1. Here is the protocol that I followed.
How to do a Keto Fast
Starting weight: 216.5 I started my keto fast on Sunday night. I had a normal ketogenic meal for dinner. Took one scoop of KetoCaNa and went to sleep around 9:30 pm.
Wake at 4:30 am. I immediately have about 4 grams of Scivation Xtend BCAA’s since I work out in the morning. I also have my normal Bulletproof Coffee of 2x tbsp of heavy cream, 2x of Brain Octane, 2 tbsp of Kerrygold Unsalted Butter. I know many people don’t want dairy during their fasts, but I do. I went to my Crossfit class and had an intense workout scheduled as part of the Crossfit Games Open; specifically 17.3. This is not recommended, but it’s how the schedule of when I wanted to fast and how the Crossfit Games intersected.
After the workout I had another Bulletproof Coffee and 4 more grams of BCAA’s. Throughout the day I had 3 more servings of KetoCaNa, regular coffee, and green tea.
For dinner I made a miniature version of Bulletproof Coffee on ice. After dinner I went to bed around 8:30 pm.
Wake up at 4:30 am. Weight: 210.1. Tuesday is a repeat of Monday for the most part. My workout was much less intense though. Some things I noted were that breathing seemed easier today. I also did start to notice my mood changing for the worse. I look at my meals as ways of breaking up the day so without them my days seemed extremely long and it made me grouchy. The only hunger I felt was brought on by the smell of other people’s food rather than hunger pangs.
Wake up at 4:30 am. Weight 208.9. The morning was a repeat of Monday and Tuesday. By lunch time I did break my fast with some bacon and 3 eggs. My mood almost immediately shifted. I didn’t over do it at lunch nor dinner.
The next day I wanted to see how much my refeeding affected my weight, but was still at 209. A week later and I’m at 211. I had drank a ton of water during the fast so I had a good idea that the weight I was losing was fat rather than water and I believe it shows in my body composition. I was very satisfied with the results. I think a 1 day fast is something I can realistically implement once a month.
Author: David Matthews
I started this site as a way of discussing what I’ve learned about the relationship between personal finances and physical fitness. What I have learned allowed me to lose 50lbs and improve my credit score 150 points in the same year and become a happier person.
Husband. Father. West Virginia University Grad. Licensed Insurance and Financial Professional. Sports fan (Philadelphia, WVU, and Manchester City). I’m also a huge nerd (like Magic: The Gathering huge)