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I have tried fasting in the past, (whilst eating paleo) but I just cannot make it beyond 4 or 5 hours without getting symptoms of low blood sugar - grumpiness, tiredness and the like (this is an especially awful experience for my kids). Could there be an underlying reason for this and how should I proceed, if at all??

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How much fat were you consuming during the times you fasting while eating paleo? – gilliebean Apr 17 at 9:25
It sounds like you are not eating Paleo and trying to fast. When I go off Paleo, that is how I get too. On Paleo, going without a meal for up to 8 hours is almost effortless for me. – Patrik Apr 18 at 6:58
I am eating paleo, meat and veg with lots of fat, very little carbs and butter and cream. – Louisa Apr 18 at 7:17

2 Answers

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It's interesting that you say you can't make it beyond 4-5 hours, since apparantly it's just after this (around 6 hours) that apparantly fasting becomes easy (certainly true to my experience). This is when your body moves from the post-prandial stage (after eating), realises there's no food about and so stops demanding a top-up and starts simply burning it's own stores (with lypolysis increasing throughout the fasting period. It's possible therefore, that you simply need to break this wall and then you'll be fine fasting after that.

In my own experience, there are some days/weeks when I can't fast at all and others when it's easy as anything. There doesn't seem to be any easily discernible pattern to this, although amounts eaten and stored previously would be an obvious one, as would exercise done recently. If I've not slept properly, then fasting often becomes impossible.

What do you eat when you're not fasting? If you're eating a decent amount of carb on your paleo diet, sufficient to be running your metabolism on glucose, then fasting will necessarily be somewhat harder, since you'll be switching from a glucose-based to a fat-based metabolism and keto-adapting takes a while. If you're eating a fully low carb diet then you shouldn't have 'low blood sugar' at all, in that you should mostly be fuelled by fatty acids, not sugar. The same will apply if your diet is quite heavily protein based, since above 25% of calories, it will start to depress your fat-metabolism and again you'll be fuelling yourself from glucose produced from the protein. It'll also raise insulin more and so lock the fat that you want to be burning during your fast.

One possible problem is that your body is simply not releasing its stored fat, for any of a number of reasons, I remember reading a study showing that in overweight individuals (not that I'm suggesting you're overweight!) they were less able to access their stored fat than lean ones (who knows which way round causation runs), perhaps it's due to higher insulin.

I'm interested to how this 4-5 hour limit applies in practise though. If you eat dinner a few hours before bed (say 3) then you'll have been fasting around 11 hours or so by the time you wake up... would you always need to eat breakfast first thing, without extending the fast? I always include sleeping time in my intermittent fasts, both because it seems like the best time for the body to focus on repair etc and also because I rarely want food just before or just after sleep.

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The mornings are the worst times, I need to eat within an hour of waking...although it has actually slightly improved in the last few months....I am slim and eat a low carb diet. Perhaps it is the case that I just have not pushed through that 6 hour cut-off point. I hardly ever snack, but eat good, big meals - could it be that I am eating meals that are too large in size? I tried to take chromium for a while (about a month), I heard that helps with blood sugar balance, but I did not fast whilst I took that supplement. – Louisa Apr 18 at 7:22
That is a good reply David. @Louisa are you counting the 4-5 hours from waking up? If so you should figure in the time from the last meal. If you eat at 7pm and get up at 7am you have already fasted for 12 hours, drink plenty of water until lunch time and you've made it to 18 hours. Then gradually increase this by an hour or two every time. Try for a 4-5 hour eating window. As long as you are fat adapted it will come easy to you. Keep at it, it's well worth it. – Alan Apr 27 at 13:45
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Unless you have been diagnosed with hypoglycemia (which requires 3 things: symptoms of hypoglycemia, concurrent low plasma glucose concentration[fingerstick blood sugar] and immediate relief of symptoms when plasma glucose level is raised), it is quite doubtful that you do, in fact, have low blood sugar.

Now, I'm speculating, but it seems that perhaps you're at the cusp between glucose and fat metabolism, and this is period is definitely something you want to push through (i drink water or black coffee) if the goal is fat loss. There could be a component of social/physiological conditioning in there as well...remember that "true" hypoglycemia may have accompanying symptoms such as confusion, blurry vision, headache and heart palpitations.

You're not alone! The symptoms you describe are common for many getting into intermittent fasting...they do pass. It does get easier.

If you're truly concerned, seek appropriate medical care/testing. Otherwise, stick with it and it'll get easier; it's worth it.

Good luck!

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