Am I Losing Muscle During a Water Fast?

I am on Day 8 of a water fast. My body weight is 105 pounds, about 11 pounds less than when I started. Weight loss during a water fast comes from water, carbohydrate, fat and lean tissue like muscle.  I want to know how much muscle loss happens and, ultimately, the best way to preserve it during a water fast lasting 10 days.

At the True North Health Center they suggest only gentle movement and mostly rest. There are other schools of thought that suggest exercise is beneficial during a fast.

From what I can see, an important factor in muscle loss potential is time into the fast.  The first 3 days or so are the time when the body loses stored carbohydrate with the associated water, salt with the associated water and muscle proteins.

Photo courtesy Science News

 Dr. Joel Fuhrmanis a respected MD who has done extensive research and clinical work with fasting and nutrition. Dr. Fuhrman, who has fasted thousands, says that muscle loss decreases to less than 0.2 kg (.44 lbs) per day once full ketosis is reached, usually by the third day.  As always, all the changes pivot on an individuals body composition, fitness, general health, diet, etc.

Ketosis is the buzz word for high protein, low carb diets. Ketosis happens when you have metabolized the stored liver and muscle glycogen (carbohydrate). Ketone bodies are made from fat by the liver and become fuel that feeds the brain. During regular food intake nutritional ketosis is typically consumption of less than 50 grams of carbohydrate per day.*

Dr. Peter Sultana MD at True North Health Center answered my questions below.

Question  When does the body start catabolizing muscle protein?

• It is different for everyone
• An estimate is >40 days, or when you have reached 80% of ideal body weight. It then becomes starvation where the body metabolizes proteins for fuel.

Question  During a water fast, when is the onset of strength loss?

• Strength drops right away, but that is not muscle structure loss, that is fuel and hydration loss inside the muscles. The structure is still there, and they refill well when resuming eating. If you reached the starvation mode explained above, then they need to rebuild.

Ultimately, the impact of a 10 day water fast for me will be in how I feel when I get back to my regular workout routine.

Stay Tuned…

For more information about digestion, fasting and your overall health, contact Dorothy Sager at SynergyWellnessNW.

*Fuel4mance, September 2012 Newsletter. Dina Griffin, Sports Dietician

Nonfat Foods and Blood Sugar

Never before in the history of mankind have we had an emergency need to lower blood sugar. Diabetes and obesity both have been on a steady rise since the early 1970’s when we replaced the fat in our food with high fructose corn syrup and were seduced by the low-fat but high-sugar content food industry. The body has elegant mechanisms to raise blood sugar when it is needed for energy but our bodies are not genetically designed to handle large hits of sugar from foods then lower that digested sugar in the blood.

Once you are hypoglycemic your risk of developing diabetes increases by 70%. The Sugar YoYo is step one in that direction.

Choose naturally sweet foods over those with refined sugars

Consumption of refined sugar causes deficiencies in nutrients that regulate blood sugar, especially thiamine (B1). It is important to consider the three organs involved in blood sugar regulation when treating sugar handling issues. They are the Pancreas, Adrenals and the Liver. Most people I see in my practice want help with sugar-handling issues and cravings. As soon as we get refined sugars, obvious and hidden, out of our diet and balance those systems, we have much more energy and stamina. Health is the first wealth.

Have questions about your own nutrition? Contact me at www.SynergyWellnessNW.com for a complimentary 30 minute phone consultation.

HEALTHY NUTRITION FOR ACTIVE PEOPLE

TEACHING YOUR BODY TO BURN FAT

• The goal of eating and training is to shift your metabolic efficiency to using fat and preserving carbohydrates over a wide range of intensities.
•  How you fuel your body has a direct impact on what it chooses to burn.  The more simple carbohydrates you eat, the more your body will go there for fuel and not to your fat stores.
• When you eat be sure to have good sources of protein, fiber, fat and eat complex carbohydrate fruits and vegetables.

HYDRATION

• Drink half your body weight in ounces of water daily.  If you drink coffee, fruit juice, alcohol then also add 1.5 times that volume to your daily water need.
• For optimal absorption drink water with electrolytes (Nuun, Concentrace Trace Minerals, a sprinkle of sea salt).
• Sports drinks with calories are not needed by your body until after a 2 to 3 hour continuous workout IF you have eaten a small meal of lean protein and healthy fat 1 to 2 hours before your workout.

GENERAL RECOMMENDATIONS

These are general recommendations to provide nutrients for optimal health.  Being rigid is too limiting.  Being happy is healing so find a balance that works for you.  As you heal and feel more vibrant you will naturally gravitate toward the choices that are escorting you along that trip

Macronutrient ratio should be about 40%Carb:30%Protein:30%Fats.  Your metabolic type may shift that ratio a bit.

HEALTHY FATS

• Get fats from plant sources, such as nuts, coconuts and avocados or from animals raised naturally, outside in the sun and air, eating grass, not grain.
• Minimize extracted oils and processed fats. Absolutely avoid hydrogenated fat or trans fats. Use grass fed dairy butter and not margarine.
• If you reduce the amount of simple, process carbohydrates you eat your body will adapt and learn to get fuel energy from healthy fats instead of storing that fat. You will drop body fat stores.

PROTEIN

• Eat 2‐4 ounces of lean healthy protein at each meal from a plant or animal source.

CARBOHYDRATES

• Complex carbohydrates are preferable. Avoid over-use of starchy grains and vegetables (root vegetables). Sprouted grain breads are best.
• Vegetables: Eat lots, especially leafy greens. Go for rich color and variety, limit the starchy vegetables as a general rule. Prepare vegetables raw or lightly cooked.
• Fruit: Eat sweet fruits on an empty stomach or an hour or two away from a full meal that contains animal protein.  These two elements digest very differently.
• Sweeteners: Minimal, occasional. Less is best. Stevia is an herb that tastes quite sweet and is widely available in liquid or powder form.  It does not cause a spike in insulin.

Remember:

• Always choose the best quality products possible, avoid pesticides, inorganic fertilized products, and hormonally raised animal products.
• When possible, always choose organic or sustainably grown food.  Locally grown food is optimal.
• Avoid processed foods, fast foods, chemically treated foods, and industrially prepared foods.
• Eat foods as close to Nature as possible