Your theory about too many carbs too fast is likely correct. Your body had adapted to burning fat and ketones for days, and suddenly switching to high-carb foods (oatmeal, fruit) likely caused an insulin surge and electrolyte shift, leading to the lightheadedness and fatigue.
Next time, try a more gradual refeed with broth, protein, and fats first, then add carbs in later meals. This should prevent dizziness and help your body ease back into eating mode more smoothly. Good job on completing a 4-day fast! If you extend next time, you might also want to supplement electrolytes during the fast to make refeeding even smoother.
Thanks for the advice, that sounds good. Any particular electrolyte suggestions and how often during the fast? Once a day? (As it gets hotter here in AZ that sounds like a necessity.)
Are you doing keto before the fast?
I have used LMNT electrolyte packets.
If you do strict keto leading up it makes it easier and the first 3 days aren’t as rough. I’ve done several 5 day and an 8 and an 11. It’s been almost 2 years I think since I’ve done one, wanted to do at least a 5 once a year, but didn’t.
Planning short one 3-5 for Feb and then maybe longer in March, April and beginning of May before a physical.
You just want one that has sodium, magnesium and potassium - obviously no sugar and I highly recommend totally flavorless , so not even artificial sweeteners as they can sometimes trick your body into an insulin response
A few good brands:
LMNT Raw Unflavored - Best for hot weather & heavy sweating (very high sodium).
Redmond Re-Lyte Unflavored - Best all-around with a good sodium-potassium balance.
Keto Chow Drops - Best liquid, easy to add to water with no taste.
Or you can buy bulk powder of the three ingredients and DIY - cheapest and fully customizable (so add more sodium if you sweat a lot)
For DIY:
½ tsp salt (Himalayan or sea salt)
¼ tsp potassium citrate powder (or Lite Salt)
¼ tsp magnesium citrate powder
Mix into 1 liter of water with a squeeze of lemon for flavour (optional)
Don’t drink the full liter, just ¼ to ⅓ a cup at a time
Take in the morning because you’re generally dehydrated after sleep and after exercise. If your really struggling with dehydration take before sleep as well
Sodium (salt) is the most important but if you’re exercising the mag and pot will help avoid energy crashes and cramps
I’m seeing they do not directly cause an insulin spike as they don’t enter the bloodstream, but I agree with you 100% best to avoid. If fasting for health, artificial anything is bad news.
Also, is there a way tell if your body is having an insulin response to artificial sweeteners?
Im in full keto, i use:
for my sodium/potassium/electrolyte supplement.
Few times a week i drink a sugar free energy drink and occasionally have a diet soda with a meal.
I’m getting good results now (down 10lbs in the last 4 weeks), but I’m worried about artificial sweeteners messing up my ketosis. I would like to keep them in my diet tho as they seem to go hand in hand with caffine.
Our master faster had energy drinks and tested with strips and it didn’t slow him down. That’s my only real world experience. I also had them, wasn’t tested but got the same results as I did with none.
Autophagy is like your body’s built-in recycling system. When you fast, your cells don’t have new fuel coming in, so they start cleaning up old, damaged parts and repurposing them for energy. It’s like taking out the trash and using the scraps to build something better…helps with cell repair, longevity, and possibly even disease prevention. Basically, fasting puts your body in ‘deep cleanse’ mode instead of just ‘maintenance’ mode
