intermittent-fasting-tricks
December 17, 2021

Understanding Diarrhea After Fasting

Fasting offers several advantages, including weight loss and decreasing medications used to treat type 2 diabetes or hypertension (high blood pressure). It does have certain short-term negative effects. Read here to get information on intermittent fasting.

The body’s shift from sugar-burning to fat-burning phase may blame these unfavorable effects of fasting.

I usually advise my patients to see their bodies as having two factories: one that burns sugar and another that burns fat. For years, if not decades, most of us have relied on our sugar-fueled factories to keep our organs functioning. Our fat-fueling plant will be closed at that period.

When you go from feeding to fasting, your body is forced to rely on fat reserves for energy. You switch from sugar to fat as a source of energy for your body. This implies you need to activate the fat-burning plant and reduce the sugar-burning factory’s activity.

Consider how much effort it would take to reduce your reliance on the factory you’ve been using for years and reactivate the fat factory that has been gathering dust. It won’t be an entirely painless move. To get the company up and operating effectively, you’ll have to overcome certain unavoidable obstacles.

For some individuals, the shift is seamless, and they will have no negative consequences.

Others aren’t that fortunate. Don’t worry if you encounter one of the unfavorable side effects listed below. Most adverse effects go away after a few weeks of following the same regimen.

We’ve found that if individuals don’t adhere to their fasting regimen, adverse effects are more likely to persist.

It may be difficult at first, but the more persistent you are with your routine, the faster you will adjust, and the adverse effects will fade.

If you’re fasting, you’re more likely to experience the following side effects:

You’re new to dieting (less common for people who start dieting on a low carb or ketogenic meal). After eating more carbs as well as processed foods during a holiday or summer vacation, You’re least likely to suffer from fasting side effects if:

Before fasting, you were on a low-carb or ketogenic diet (your entire body is already working on a dietary fat)

You don’t stray from your eating habits, i.e., you don’t binge on junk food on weekends.

You maintain a regular fasting schedule.

Headache, nausea, mental fog, & lethargy are all symptoms of the flu.

Low sodium levels may be to blame for these adverse effects. When we begin fasting, our insulin levels drop dramatically. Because insulin causes water retention, this decrease in insulin signals our kidneys to remove extra water. For this reason, most individuals who are new to fasting discover that they urinate a lot.

We lose sodium via our urine when our bodies rid themselves of extra water. We’re also consuming less food, causing electrolyte (sodium, potash, and mg) deficiency. Our bodies’ electrolyte levels are carefully regulated, and a rapid shift may throw our bodies’ homeostasis off.

Headache

headache

The answer is

Several times during the day, put a sprinkle of natural salt (Himalayan and Celtic salt are two favorites) beneath your tongue or in a glass of water.

Bone broth or a non-starchy vegetable broth should be consumed.

Get some pickle juice to drink (no sugar added)

Expert Advice: If your sodium levels drop too low, your fast may have to be broken. This is often referred to as “the point of no return.” Even if you feel OK, take a sprinkle of salt or drink some broth or pickle juice every three hours to prevent this. This will ensure that you do not get sick in the first place.

Fasting Drops are my favorite electrolyte supplement.

Diarrhea

diarrhea

This unpleasant side effect is one of the most frequent adverse effects reported by individuals who are new to fasting, particularly if they begin the fast after consuming many carbohydrates. It may also be linked to a sharp decrease in insulin levels, which tells the kidneys to expel more water.

The answer is

Stir 1 tablespoon of psyllium husk into at least 1 cup of water and set aside for 5-10 minutes before drinking first thing in the morning. (It’s important to drink enough liquids while taking psyllium husk to get the intended results.)

If required, repeat with a second tablespoon later in the day.

Expert Advice: Similarly to urination, our bodies may lose electrolytes via bowel movements. People who have diarrhea or have watery stools are more likely to develop signs of low sodium or potassium levels. On days when you encounter this unpleasant side effect, drink an additional cup of broth or pickle juice. In addition, you may add a pinch or two of salt to your water.

Constipation

constipation

Should you really expect to have poop if you aren’t eating in the first place? Most of us are used to having one or more bowel movements each day, and not having one may seem “strange” or “wrong.” Don’t be concerned if you’re not feeling uneasy. However, if you are experiencing discomfort, you should seek treatment for constipation.

Some individuals have slower digestive systems than others, and eating often keeps things going. We don’t eat anything to assist pass the previous meals through your system when we start fasting. After a few days, you may begin to feel uncomfortable.

The answer is

Especially when you’re thirsty, drink more water.

To help moisten your colon and start things going, use magnesium citrate.

Increase your physical activity.

Expert Tip: If all else fails, try mixing a couple of tablespoons of coconut or MCT oil into your daily tea or coffee. Although it isn’t a perfect fast, it will get things going and grooving again.

Insomnia and a general sense of unease.

insomnia

These adverse effects may be caused by the counter-regulatory hormone adrenaline, which is generated when we begin fasting. It’s usually a good thing. It makes us feel energetic by increasing our metabolic rate. However, it can make us feel energized when we’d rather be sleeping at certain times of the day.

It may make us feel uneasy as well. When individuals who don’t suffer from anxiety first begin fasting, they often feel that they’ve had too much coffee.

People who suffer from anxiety fear that fasting would make their condition worse, although this is unlikely. It’s simply that your body is generating more adrenaline than normal, which makes the jitters worse, and your body will adjust with continued fasting.

insomnia

The answer is

Turn off devices 90 minutes before bedtime or wear blue light glasses in the evening to practice good night etiquette.

Bathe with Epsom salts to calm your body.

In the evening, bathe in magnesium oil or gel.

4-6 hours before bedtime, take magnesium bisglycinate or malate.

Reduce your fasting time. For example, if you’re performing a 36-hour fast, try a 24-hour fast first and work your way up to a 36-hour fast after a few weeks of effective fasting.

Expert Tip: Even experienced fasters may suffer from these adverse effects if they attempt to include a longer fasting period into their routine. Choose a slower period in your life (i.e., work, family, social events, etc.) when you can afford to be weary for a few days if you want to extend the length of your fast significantly.

Reflux of acid

We don’t know why individuals have acid reflux when they first start fasting. Based on my many years of clinical expertise, this adverse effect is more common in individuals who have a lengthy history of reflux. When someone is new to fasting, they seldom suffer reflux for the first time.

There’s some excellent news to report! If you have reflux, it will likely lessen or even vanish after your body has acclimated to fasting, particularly if you’re fasting in combination with a low-carb diet. It goes from terrible to worse to better, just like so many other things in life!

People who have had a history of reflux should take precautions to prevent it from developing or worsening.

acid indigestion

The answer is

Throughout the day, add 1-3 teaspoons of lemon juice to your water.

1-3 tablespoons raw, unfiltered apple cider vinegar may also be added to your water.

Pickle juice and broth should be avoided.

Expert advice: Steer clear of spearmint and peppermint drinks since these may aggravate your symptoms. Licorice tea, on the other hand, may assist in avoiding reflux.

Gout

gout

We don’t know why individuals get gout when fasting, as we don’t know why they have acid reflux. Also, if you don’t have a history of gout episodes, fasting is unlikely to cause gout. I’ve only seen three instances in almost a decade when a person with no history of gout developed gout after fasting, particularly intermittent fasting.

gout

The answer is

When you first start, stick to intermittent fasting, which means no more than 24, 36, or 42 hours three times a week.

To your water, add 1-3 teaspoons of lime juice.

Take cherry root extract; it will not break your fast.

Expert Advice: People with a history of gout should begin fasting cautiously. Over the course of one to two months, go from three meals per day to two meals per day to one meal per day. If you start to feel gouty, reduce your intake. Instead of utilizing one or the other, the treatments mentioned above are best utilized simultaneously.

stale breath

bad breath

Great things in life often have unintended effects. Bad breath is one of the side effects of losing weight. This is what we refer to as keto breath. Because acetone is a by-product of fatty acid metabolism, when we experience keto breath, our tongues may become white, and we may taste acetone in our mouths.

Because their morning breath is so terrible, some people’s wives refuse to kiss them and even make them sleep in the guest room.

Don’t be concerned! You’re just losing weight, which is a wonderful thing. As fat loss slows, your breathing will most likely improve. Your tongue will return to its original pink color, and you will be welcomed back into your chamber.

Bad Breath

The answer is

Two to three times a week, use coconut oil for oil pulling.

Throughout the day, brush your teeth more often.

Make use of a tongue scraper.

Increase your water intake.

Fasting: A new take on an ancient custom

Historically, the term “breakfast” referred to the first meal of the day, regardless of when it happened. Until the 15th century, the term was used to refer to the first meal eaten after waking up.

With the rise in the popularity of intermittent fasting, the meaning of the word “breakfast” is returning to its origins. Breakfast is the meal eaten by intermittent fasters when they choose to break their fast, whether at 6:00 a.m. or 6:00 p.m.

Fasting has been practiced for ages, particularly for religious reasons. And, for the most part, breaking the fast was not given much thought throughout human history.

However, inside the age of bad diet recommendations, while we are told to eat all day — and then when hyper-palatable highly packaged food abounds — resuming having to eat in a manner that delivers the most comfort and most accurate result for your lengthy health and weight loss goals can start taking a little more planning.

1. What is the difference between such a short and a lengthy fast?

We go into a short-term fast every night after we avoid drinking and eating and go to bed until our first breakfast the following day. You may readily go into a 12 to 16-hour fast — with really no physiologic alteration in digestive processes — depending on when you ate supper and when you eat your first food after waking up.

Although there is no definite cut-off between a short-term and long-term fast, most doctors agree that everything between 12 and 24 hours is regarded as a short-term fast and generally does not need any particular preparation or therapy to break the fast.

Remember, with short-term fasts. It’s best not to binge on heavily processed, sweet, or high-carb meals since you’ll effectively reverse the benefits of the preceding 12 to 24 hours without eating. You’ll be OK if you eat a healthy, low-carb, high-fat dinner, such as any of the meals included in the Diet Doctor recipes.

2. When a lengthier fast comes to an end, a calm stomach cranks up once again.

Fasting for longer periods of time is different. While individual reactions vary, we have found that anything more than 36 hours reduces the number of digestive enzymes generated by the pancreatic and gut in most individuals. Resuming food after a prolonged fast requires greater forethought and consideration.

When we begin to include fasting into our daily habits, our bodies require some time to adapt to the new pattern, particularly if we eat continuously. As chronic eaters, our bodies use thermal energy-producing enzymes to process the food we consume efficiently. When we initially begin fasting, this changes. There is no need for the production of digestive enzymes. Other bodily processes may benefit from this metabolic energy.

This could be one of the explanations for why fasting frequently results in improved energy and feelings of well-being.

3. Possible negative consequences of ending a long-term fast

If you’ve been fasting for long enough, your body’s synthesis of digestive enzymes has slowed, you may feel stomach discomfort when you eat again. This is often expressed as:

  • Loose stools or diarrhea
  • Foods that haven’t been digested are passed.
  • Pains in the stomach
  • Bloating
  • Nausea and vomiting may occur on a sporadic basis.

Because your body lacks the enzymes and juices needed to break down the food you’ve eaten, it remains in your stomach. It may take an hour more than for your system to begin producing the enzymes required to break it down. It is at this time that you may begin to suffer stomach aches or diarrhea.

Aside from reducing the length of your fast, two additional variables may help you avoid negative effects:

  • Fasting on a more frequent basis, and
  • Making a list of the finest foods to breaking the fast with.

When you fast regularly, your body adjusts to the new pattern and does not cease producing digestive enzymes. When you continue eating, your stomach will be calmer.

After a while, you should be free to finish the fast any way you choose. However, you need to be cautious at certain times:

During the first 2 months after beginning to fast.

If you want to lengthen your fast, you may do so at any moment (e.g., moving from a 16 hour day regimen to a 36-hour intermittent regimen).

When your previous meal was a high-carb meal, you should fast for extended periods of time.

Fasting for a lengthy period of time after a festive season or trip during which you ate more often than normal.

4. Food options for those who have been fasting for a longer period of time

You should avoid consuming meals that are hard on your system until your body learns that you aren’t stressed and are just eating less often. Some individuals are aware that some meals irritate their stomach more than others. If you have a problem with certain foods, you must avoid them when you first start eating again.

In general, we’ve discovered that the following meals (and beverages) are the most difficult for individuals to eat while they are breaking they are fast:

  • Nut butter and nuts
  • Seed butter with seeds
  • cruciferous vegetables, raw (cooked are fine)
  • Eggs
  • Products derived from milk
  • Alcohol

Some individuals have difficulty accepting red meat or specific types of red meat on rare occasions.

You should be able to eat the items on this list with trouble within six hours after breaking your fast.

5. The procedure for ending a fast that is suggested

In our Intensive Dietary Management Program, we discovered that the following routine works well for individuals who have difficulty breaking their fasts:

Salad of chicken with leafy greens and cherry tomatoes

Start by staying hydrated.

Chicken salad with leaf vegetables and cherry tomatoes

Begin your dinner with a cup of tomato and cucumber salad garnished with parsley. If desired, a tablespoon of extra virgin olive oil may be added.

Keep your protein sources to chicken or fish to be safe. They may be fried in fat, and the skin of the chicken can be eaten. Try to keep your protein consumption to no more than the size and thickness of your palm.

Fill the remainder of your dish with non-starchy, above-ground veggies cooked in healthy fats such as avocado, coconut oil, butter, or ghee.

If you’re still hungry, add avocado at the end of your meal.

If you still have difficulties following this procedure, try a spoonful of psyllium husk in a cup of water. Some people find it beneficial, while others feel it causes bloating. If it works, follow the same procedure the next time you’re fasting and ready to restart eating, but add a spoonful of psyllium to the water at the beginning.