A guide to losing 5kg of fat in ten days, using fasting and some basic gym, walking and swimming. I include a few hacks to make it easier than water fasting.
My previous fasting plan was optimised for health and cancer prevention, see: 5 Day Stoic Water Fast.
Recently I’ve tweaked my fasting for an annual fat loss programme / reboot. Here are my latest ideas and routines.
What you will need
You can find these things at pretty much any health shop and/or chemist.
- 10 days of fasting time where you are free from social events that force you to eat or drink anything other than rooibos / mint tea
- Green tea
- MCT oil, mostly C8 fats, a tablespoon per day max
- Coconut oil, a teaspoon per day max
- Collagen protein powder, two teaspoons per day
- Cinnamon powder, add to taste
- Potassium supplement, 2g 2x per day
- Magnesium Glycinate supplement, 400mg 2x per day
- Sodium (sea salt), 2g x2 per day, about three teaspoons
- BCAA (optional – early in fasting transition), dose on the bottle
- 5HTP (very optional – take before bedtime to help you sleep well), 100mg per day
Make sure you read this post to understand the basics and learn about keto adaptation. I’m not a doctor. Make sure you are fairly healthy before you try this.
You should do at least 10 days of fasting. You can do 10 days in one go (advanced mode), or two 5 day fasts.
Make sure you eat zero carbs the day before you start fasting. Get into ketosis overnight.
Day 1, Morning: bulletproof coffee (with butter on Day 1), some BCAAs, magnesium, potassium, collagen protein powder, sea salt in your water. Go to gym, do squats and pull-ups, swim. Afternoon: Green tea and a teaspoon of coconut oil. Go for a lunchtime walk and an evening walk. Aim for 2 hours of walking per day. Evening: magnesium, potassium and sea salt.
Day 2, Morning: bulletproof coffee (without butter, use one tablespoon of MCT and cinnamon powder), magnesium, potassium, sea salt in your water. Go for a lunchtime walk and an evening walk. Afternoon: Green tea or black coffee with a teaspoon of coconut oil. Evening: magnesium, potassium, sea salt and 5HTP (optional).
Day 3, Morning: bulletproof coffee (without butter, just MCT and cinnamon), collagen protein powder, magnesium, potassium, sea salt in your water. Gym, do squats and pull-ups, swim. Afternoon: Green tea and a teaspoon of coconut oil. Go for a lunchtime walk and an evening walk. Evening: magnesium, potassium and sea salt.
Day 4 onwards: repeat Day 2.
The collagen protein powder contains glutamine, so you want to only use than on the gym days early on. You want to have zero glutamine for the rest of the fast – anti-cancer reasons.
Fat loss calculation
Depending on your lean muscle mass, you can lose around 400g of fat per day while fasting and doing 2 hours of walking per day.
7500 kcal per 1kg of body fat. 450 kcal per hour of walking. You’ll use about 1900 kcal per day by just being alive (depending on your lean muscle mass), and add about 1000 kcal with two hours of walking. This gives you about 3000 kcal per day, or 400g fat loss per day (3000/750=400g). About 2.5kg fat loss per week. Maybe 3kg if you are pretty big, probably 2kg if you have a smaller frame.
In my experiments I’ve lost around 500g of fat per day while fasting, around 4kg per week, or 5kg in 10 days.
Try to have at least two consecutive water fasting days with no coffee, tea or supplements. A tablespoon of MCT is about 120 kcal. It should not have a big impact if that’s the only energy you take in for a day, but be aware of the extra energy in your calculations.
Muscle loss and re-feeding
Don’t stress about a small bit of muscle loss while you fast, it’s actually healthy to kill off some old cells, read about autophagy.
It’s important to eat healthy in the days after you finish your fasting. Rebuild your body with healthy foods.
Some of my stats. 5kg fat loss in 10 days. 500g muscle loss.
Happy health hacking, crazy kids. LLAP.