SaraRiley's Journal, 11 Jul 23

even though I am still up . 4 pounds from yesterday I think it is just water weight I'm going to try and do 16/8 fasting starting today I been doing about 12/12 fasting. gotta do my exercises this morning and get going I got a few hours of extra sleep so that feels good to me.  

Good going Sara, sleep is good! I am stepping on the scale daily right now because of our challenge, usually I do it twice a week, one on my break-fast day, after I pee and before I drink anything LOL and once the day after my refeed to see what my refeed rebound is. I was a slave to the scale once upon a time and I let it rule my life and I was up when it was down and down when it was up. Since our weight can fluctuate + or - 5 lbs per day depending on food intake, speed of digestion, and elimination it kept me on a roller-coaster of frustration. So I stopped doing it daily.  

Forgive me for asking Debra but what is re feed I keep seeing ppl talking about it and I am trying to learn new things so do you mind explain to me. Thank you 

I don't mind at all What we are doing right this moment is an extended fast. An extended fast is pretty much anything beyond 48 hours fasted. When you do an EF, refeed is what we call breaking the fast and reintroducing food into our digestive system. Extended fasts need to be broken gently over a period of time. You have not eaten for x amount of time, for that amount of time you have put no solids in your stomach so the stomach has not secreted the digestive juices to properly digest food. You need to eat a small amount of easily digested nutrient dense food. I use a green drink with added pre & pro biotics, an hour later I follow it with a handful of berries. I do blackberries, blueberries or strawberries or a few sections of citrus. That usually awakens my hunger, so when my tummy growls after that usually another hour, sometimes two I have a couple of scrambled eggs with 1/4 cup of spinach mixed in. After that I have lunch and dinner. When you refeed you also replenish your glucose stores, which also packs in fluids, so the next morning you have a jump in your weight. Some of it is the weight of the food you ingested and have not yet eliminated, most of it is the water that attaches to the glucose. That is what we call the rebound.