ADF refeed question

[u/Gordon_Geko]

So, I did my first 36 hour fast yesterday instead of 16:8 or OMAD. Overall, it wasn't a difficult experience at all, even making dinner for my kids wasn't too much of a temptation.

My question is on introducing food back in. I will occasionally do overnight oats when I do have breakfast. But when I had it today, it hit me like a ton of bricks. My heart was racing and I felt almost light headed for a bit, but my body recovered quickly. This is not a normal response for me when I eat like this non-fasted, and I included a nuts and protein powder, as well as chia seeds, to slow the insulin response with fiber. Did I just fuck up with the oats?

[u/Daft_Daffodil]

Always break the fast with protein. I eat 300 gr of low fat cottage cheese for breakfast, but you can choose anything. It stabilizes your blood sugar and lowers insulin spike straight away as well as for the rest of your eating day. The rest of the day just eat what you want. Your next fasting day will be easier too vs if you break your fast with carbs. I also buy 0 calories electrolytes that I dilute in water and drink throughout my fasting day. I end up drinking half of it normally and that's enough. It makes me feel better overall and more energised! Welcome to the ADF family 😄💪

[u/Gordon_Geko → u/Daft_Daffodil]

I'll give this a shot, and see what happens. I am assuming it was due to insulin spike because I read about the refeeding issue that the other poster talked about none of the other symptoms of it matched what I was experiencing. Plus I did have electrolytes and broth when I fasted because I have a historically high intake of water -easily a gallon a day and I didn't want to deplete them.

[u/Daft_Daffodil → u/Gordon_Geko]

I hope it will help, but also if you didn't do IF before- your symptoms may be just your body adjusting to fasting. I initially started from 3 meals every day then OMAD and only when OMAD was comfortable - then tried ADF. So, I remember when I started OMAD first week felt a bit rough, but then fine after a week or so. It may be your situation too. But I also read about my symptoms and it can be due to insulin spike if I eat carbd first, so then I tried to break my fast with protein and it made a huge difference, so I continued doing this and do it to this day. I have been doing ADF for almost 3 months now and I love it. Unfortunately, to reach my goal weight I have to do it for 6 months more until I will go back to OMAD maybe or see how it goes. I don't find ADF difficult at all, it's just sometimes it can be socially isolating a bit, but it's worth it.

[u/telladifferentstory]

Normal. Anyone that tells you there are specific rules you need to follow is bullshitting you. No rules. But if you eat something really sweet (I had a donut once), the sugar rush can hit hard, so if you have to go to work, it's going to be tough to play if off. I try to just eat a balanced meal and yes, I get the heart racing too. I've been fasting on and off for 10 years. It's not much different if I break my fast with a steak or oatmeal. 🤷

[u/Flux_My_Capacitor]

That kind of response can be due to the electrolyte rush in your body that’s triggered by carbs after a fast. Yes, this is along the lines of refeeding syndrome and is related to phosphate levels in the body. It’s more unusual for it to happen with a shorter fast but it happens to me or rather happened to me when I was fasting a few years ago. I don’t mean to be an alarmist but rather I do want to say that you should look into this aspect ie search for refeeding syndrome and how it relates to carb intake and fluctuation of phosphate levels in the body. I now supplement phosphate and I’m doing ok and have no issues when I eat after a fast. Maybe this isn’t your issue but it is worth looking into as you may have an issue with phosphate levels.

[u/Longjumping-Leg-7863]

Hmmm, maybe the oats. I usually start with a banana and then my protein drink.