Fasting Note & Food

This is the best fast in a while. My last meal was left-over braised short ribs yesterday at 2 pm, and here it is the following day at nearly noon (22 hours in) and I haven't experienced even the slightest bit of hunger. I'll work out at 4, and dinner will be around 6 or 7.

By the way, here was the braised short ribs. This one took a while. Initial prep was about 15 minutes to preheat the over to 300 and then brown the ribs nicely in the covered pot I'd be using (I used leaf lard). Once browned, I removed the meat, deglazed with some red wine, place the meat back in, then added enough beef stock to just cover the meat. I also tossed in a vegetable bullion cube and some garlic. Then it cooks for three whole hours in the oven. At the 2:15 mark, add your vegetables (onion, carrot and celery in this case) so they only cook for 45 minutes. Otherwise, they'll be mush. Once done, I put everything on a cookie sheet, covered with foil, and in the oven to warm (140) while I reduced the sauce. This took a whole hour because I was unwilling to use starch other than what was already there from the vegetables. I added some almond meal, which helped. Be patient. Braised short ribs should have a nice thick reduction.

Braised short ribs

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  1. mgood66 on January 15, 2009 at 13:30

    Just coming off a 26 hour fast myself. And it really does seem to get easier, doesn't it? The first few were not a lot of fun, but now in my 5th week, I'm finding myself quite amazed by the lack of hunger. I also got in a good workout this morning before work, and didn't fall over or anything. :-)

    I've been doing one fast a week, but think I may go up to two. I've been quite adherent to the primal diet, but just haven't seen my weight drop much at all. Getting kind of frustrating.

    Richard, I'm wondering if I actually might need to eat *more* than what I'm currently eating. Or at least more fat. I've been tracking everything I put in my body, and I seem to be averaging around 1800 cals/day. I'm 42, 5'9", 200lbs, around 17 or 18% bf. I'd be curious to hear your opinion. Outside of actual fasting, which seems to have goals outside of calorie restriction, do you think calorie intake can actually be too low?

  2. mgood66 on January 15, 2009 at 14:07

    Butter, ghee and coconut oil? Well, if I must, I must.


  3. Richard Nikoley on January 15, 2009 at 14:02

    I think that's a good bet. Two fasts per week out to kick you loose anyway, but yea, try getting your intake up to 2500 or more, and the easiest way is to dump butter, ghee, and coconut oil on everything.

  4. Leniza on January 16, 2009 at 05:19

    I'm planning on starting my first real fast after lunch today. So far I haven't managed more than 18 hours, mostly do to bad planning on my part. It's the weekend so it should be easier.

    I really don't have much weight to lose, but, man, that bit of fat refuses to budge. My body fat % is horrible even though my bmi (meaningless number, I know) is well within the normal range. Hopefully the fasting will do the trick. That, and I have to get more disciplined with my workouts.

  5. Paul on January 16, 2009 at 08:29

    Whisking is some cubes of cold butter can help thicken up a sauce.

  6. Richard Nikoley on January 16, 2009 at 10:20


    By far, I've found the easiest fast to be from 2pm (breakfast, then a meal at 1:30) until dinner around 7pm next day. You don't get too hungry before bed, wake up not hungry at all, and hunger doesn't kick in until the afternoon when you're home free. Toss in an intense workout at 4pm, and watch how it kills your hunger (5-10 minutes into the workout) until at least an hour after, sometimes more.

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