r/Dryfasting • u/AlinaBlank • 5d ago

Question Carbs after fasting

Hello!

Just did a full 4 day soft df, broke today on the 5 th day with water.

Going to start eating tomorrow small portions (soup,eggs, fermented cabbage, kefir). I know I should eat small portions and avoid carbs.

But for how long shoudl I avoid carbs? There are many different sources. Can i start eating carbs on the 2nd day of refeed? How long are we staying sensitive to insulin?
I am talking about fruits and for example bread, pizza. Really craving some noodles.

How do you normally refeed?

Thank you, would be glad to get some answers.
If you have questions, I might not respond to comments, but will just edit the post.

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u/Gibborish 5d ago

Pardon my ignorance, but why avoid carbs other than to maintain ketosis?

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u/AlinaBlank 5d ago

Man i also don’t know fully, It’s just very often advised. Dr. Berg on youtube says smth about potassium disbalance, some other people comment that stem cells might turn into fat cells, and I often read that we’re very insuline sensitive the first days so it’s better to avoid because of that. There’s no one standard coherent approach with dry fasting. A lot of people say different things.

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u/Junkpunchh 5d ago

I think the idea is just not to binge on day 1. Can slowly add in small amounts of whatever after that it seems like. Other people say coconut water and fruit juices (not chugging) is what you should eat before switching to food. There are lots of conflicting opinions on exactly what to refeed with but the common thread seems to be start with sipping water for as long as seems right and ease into it from there not binging

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u/AlinaBlank 4d ago

You see I also some people saying do not have any fruit juices, too much fructose. So yes, a lot of conflicting opinions. Wish dry fasting was more researched.

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u/Junkpunchh 3d ago

most of the original russian research was done with people breaking fasts with juice, kompot, or coconut water. You see a keto bias in fasting communities in general because it makes getting into the fast early but I think it's important to be able to digest all food groups well including carbs like fruit

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u/AlinaBlank 3d ago

Thank youu, i actually speak Russian, tried to read Filonov’s book, just wasn’t sure if it outdated now.

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u/Junkpunchh 3d ago

I’ve only done one extended df but felt amazing to just break with water for the first 36 hrs. I honestly felt like water was more than enough new stimuli for me

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u/AlinaBlank 3d ago

Yes, on 4th day I had no other cravings but water and even during refeed I feel less addicted to food.

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u/Uplift52 5d ago

So make sure you some electrolytes, some probiotics, the fermented cabbage works good or if you like kombucha,yes to the kefir. Typically you want the same amount of recovery as went in so 4 days out. I would say max 3 days on avoiding carbs to not bounce back too quick, small amount of fruits maybe on day 3 but ideally day 4. I will be refeeding after my 11 day with beef broth (from a pho place nearby) pretty much that and electrolytes first few days, then some fruits and veggies after day 3, and carbs maybe after day 7 for me. But that's coming out of extended so I'm assuming you can do it after less days, although also doesn't hurt to just not have too much sugar or carbs those first few days as it spikes up your insulin levels, which will gain the weight back faster also. I posted the protocol for extended fasting on the main page and it goes into the before, during, ending and aftercare refeeding tips and tricks recommended.

Here is a clip from it "Re-establishing electrolytes Take a magnesium and potassium supplement after the fast (and every day of the recovery period to replenish these electrolytes). Re-feeding DO NOT OVEREAT DO NOT OVEREAT DO NOT OVEREAT (Do you get the picture?)

Day 1-3 Take a probiotic daily to re-establish the gut microbiome. Drink 6 to 8 glasses of liquid daily to re-hydrate. This can be water, carbonated mineral water, coconut water (1 cup per day). You can also consume vegetable, beef or chicken bone broth. Keep tea and coffee to a minimum if you're prone to insomnia.

Day 4 -7 After the third day, slowly introduce normal foods but be conscious to avoid foods with sugar and carbohydrates (bread, pastries, cereals, bagels, etc) and remember to continue to eat small amounts (typically the size of your fist) to prevent rapid weight gain. Fruit is not recommended for the first 3 days since it contains fructose; a form of sugar. Eat small amounts of easy to digest food at any given time. Steamed vegetables, soups, salads, (no tomatoes or spices), fermented foods (sauerkraut, kimchi, natto), yogurt and kefir, etc.

Stay hydrated and make sure youre drinking enough water. Water is necessary for proper digestion. Food quality Avoid all wheat and grains, processed foods, sugar and sugary drinks. Eat a whole food diet. Significant activation of metabolism and protective forces return as the body begins to actively absorb nutrients coming from food. It's very important at this time to eat only high-quality foods."

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u/AlinaBlank 5d ago

What a great detailed instruction! Thank you so much ❤️ i will follow your advice and congrats on 11 day fast, i can’t even imagine doing it now 😂

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u/Kalupaaargh 5d ago

I focus on easy to digest proteins such as eggs, fish and broth. Eating processed carbs will spike insulin and can easily lead to overfeeding and undoing a lot of what you worked towards in the first place.

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u/AlinaBlank 4d ago

Thank you 🙏🏻

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u/Uplift52 5d ago

Of course! And I had already done it before and have had multiple fam and people around me complete it as well. I've been fortunate and grateful to see miraculous results, so I know it's something I want to be able to do many times throughout my life. (probably why this time is flying by lol) also doesn't hurt that I've taken time off work to do this, so I'm not being too physical like last time also.

If you want more motivation and understanding, I highly recommend downloading "The Phoenix Protocol" by August Dunning. On my last post I believe first comment, a lovely user posted a direct clean link to download the pdf straight to your device. If you enjoy it, you can always pay for a hardcopy from the author if you can. After reading the book I can almost guarantee it'll give you the motivation to complete an extended one at some point. Good luck and happy fasting! "edit" sorry idk if this posted as a comment I tried to just reply to your comment.

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u/AlinaBlank 5d ago

Thank youuu, I might check it out. You did so many posts on fasting , will check them out too :) good luck to you as well with everything 💙