How to transition from weight loss to maintenance mode?

July 13 2019 by , medical content by in Dr. Jason Fung, High blood pressure, Intermittent fasting, Q&A, Weight loss

How should you transition from weight loss to maintenance mode? Are there guidelines for fasting for health benefits and not weight loss? Is it true that we can never lose fat cells, but only shrink them? And can fasting cause high blood pressure?

It’s time for this week’s Q&A about intermittent fasting and low carb with Dr. Jason Fung:

Life-long maintenance

I do not see too much information about the transition from weight loss to life-long maintenance. It is possible I am just missing it. How do we know when to maintain and what is the recommended plan to do so? Some LCHF plans, like Atkins, give a path to maintenance. What are your thoughts on life-long maintenance?

Thank you,
Zack

There is no specific transition. Weight loss will generally plateau at a specific weight. Sometimes that weight is too high, and that means changing the dietary regimen. The principles all remain the same. Eat if you are hungry. Do not eat if you are not. If you want to lose more weight, increase fasting periods. Eat real foods. etc.

Dr. Jason Fung

Intermittent fasting for health benefits but NOT weight loss?

Hi there,

I have been following a ketogenic diet for 14 weeks and really enjoy it. I’ve lost about 15 lbs (7 kg) in that time and my BMI is now around 20. My main reason for starting the keto diet was for the health benefits (I have moderate ME/CFS) and I’ve seen an amazing reduction in brain fog and slightly less disturbed sleep. I’ve read about autophagy and I think it could really improve my health even further.

Having watched your (and other) videos on fasting, the emphasis tends to be on weight loss and my concern is that I don’t particularly have very much weight left to lose… but yet I really want to give intermittent fasting a try!

Is it possible to fast without invoking weight loss? Are there any particular guidelines available on fasting for autophagy and not weight loss?

Thanks!
Emma

Fasting is simply a part of a normal cycle – feeding and fasting. That is why there is the English word ‘breakfast’ or the meal that breaks your fast. You can’t break a fast if you are not fasting. If you are fasting more, you’ll lose weight. So limiting the fasting times or if your weight is too low, doing it less frequently allows you to fast without losing weight.

Dr. Jason Fung

Fat cells for life

Is it true that we keep all the excess fat cells we have ever generated and that lipolysis can only “shrink” the existing cells?

Andrea

I believe so. Even for those people with minimal visible fat, there is some fat stores. In extreme cases, perhaps it may not be true, for all practical purposes, yes. It doesn’t make any difference clinically, though.

Dr. Jason Fung

Fasting causing high blood pressure

Asking about possible reasons why blood pressure would increase during fasting. Not asking for medical advice.

Attempted 72-hour fast which had to be stopped at about 58 hours due to hypoglycemic symptoms; sweating, shakiness, fast heart rate & palpitations, weakness and headache. High blood pressure was noted and it took two weeks for systolic pressure to normalize and about four weeks for diastolic.

Currently fasting was tried again and stopped at 36 hours due to sweating and heart palpitations. Next day, normal feeding, then the next day fasting attempted again which was stopped at 19 hours due to headache and elevated blood pressure.

I have searched for information regarding this and it is limited, most discuss benefits of fasting to help lower blood pressure.

Your insights are greatly appreciated,
Christina

Fasting causes certain hormonal changes. Insulin goes down but other hormones (the counter regulatory hormones) go up. This includes sympathetic tone, noradrenalin, cortisol and growth hormone. It is possible that your body responds exuberantly to these hormones to cause the symptoms of hypoglycaemia. It is also possible that you are becoming hypoglycaemic and developing symptoms. High blood pressure may occur due to these hormonal changes.

Dr. Jason Fung

(If you have difficulty fasting or experience symptoms like this patient reports, we at Diet Doctor would recommend that you refrain from fasting until you have been evaluated by a qualified health care practitioner.)

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6 comments

1 comment removed
2
Willard
July 18 2019
If it is true that you are born with a finite number of fat cells, then lypo suction has to decrease your fat cell count. True?. I am not a proponent of lypo suction but saw where a few women have recently died trying to loose fat/weight by other means than eating keto or atkins way. I have lost 20 lbs and down to my ideal weight of 206 for 5"11 athletic male 53. I want to maintain my weight or loose just a little more and now playing the maintainace plan. I did also enjoy the article that help describe the transition from keto to maintaining weight level. FASTING IS KEY.
3
MARY LYNCH
July 18 2019
I had breast cancer about 20 years ago and I was not given any hormone treatment for menopause for fear of causing the cancer to grow again. If I acquire growth hormones during fasting or autophagy, will this cause any cancer cells to grow again?
4
rbnj66
January 16 2020
Hi,
Here is my problem, was diagnosed with type 2 Diabetes 15 years ago, I'm 68 years old now , was only on Metformin which didn't waork after a while but was basically in denial about being diagnosed back then and really didn't take good care of myself. I did do a few years ago the Stanley Burroughs master cleanse and after 3 days my blood sugar went to 75, great number but when returning to solid food I gained the 18 pounds back and the blood sugars went back up because I didn't cleanup my diet.

Again a few years ago I didn't take care of myself and my A1c went to 12 and my blood sugar was 504! Scared the hell out of me so I did your fast where you have 2 meals on day and fast for 24 hours every other day after 3 months A1c went to 6 and blood sugar went to 112 did that for 3 months and lost 30lbs. Now I messed up again and this will be the last time, I have learned my lesson. When my blood sugar dropped so fast from 504 to in the 200's I wound up with blurred vision my eye doctor examined my eyes and said no damage had occurred. Took a month for my eyes to return to normal I'm at 20/30 vison.

I have cut out all bad food and I know which ones they are have done intermittent fasting and the problem I am having now is when I fast my blood sugar goes up, if I do eat something it will go down but even with fasting it seems like it's taking along time for the numbers to come down. I've gotten down to 169 but then it goes back to 234, I was wondering should I go on some insulin along with my fasting to get the numbers down faster and then go off the insulin once I'm stabilized? As these numbers stay high I know it's doing harm to my body and eyes and hats what's worried me I'm not a fan of taking insulin have never taken it before but it just seems it's taking forever to get these numbers down. What would you suggest? Thanks

Reply: #5
5
Reply to comment #4 by rbnj66
Kristin Parker Team Diet Doctor
January 17 2020

Hi,
I have cut out all bad food and I know which ones they are have done intermittent fasting and the problem I am having now is when I fast my blood sugar goes up, if I do eat something it will go down but even with fasting it seems like it's taking along time for the numbers to come down. I've gotten down to 169 but then it goes back to 234, I was wondering should I go on some insulin along with my fasting to get the numbers down faster and then go off the insulin once I'm stabilized? As these numbers stay high I know it's doing harm to my body and eyes and hats what's worried me I'm not a fan of taking insulin have never taken it before but it just seems it's taking forever to get these numbers down. What would you suggest? Thanks

With a blood sugar that high, please check in with your doctor to see if they recommend medication to bring the blood sugars down to a safe level.
6
Liz
March 5
Hi
I am 72 years old and have been very pleased with my weight loss, I seem to have plateaued at 161lbs. I am now looking to maintain that weight. Do I still need to have only 20 carbs per day and stay in Ketosis. Many thanks Liz

Reply: #7
7
Reply to comment #6 by Liz
Kristin Parker Team Diet Doctor
March 5

Hi
I am 72 years old and have been very pleased with my weight loss, I seem to have plateaued at 161lbs. I am now looking to maintain that weight. Do I still need to have only 20 carbs per day and stay in Ketosis. Many thanks Liz

Dr Scher addresses this question at this link:
https://www.dietdoctor.com/how-to-quit-keto-without-gaining-back-weight

How to transition from weight loss to maintenance mode?

Life-long maintenance

Intermittent fasting for health benefits but NOT weight loss?

Fat cells for life

Fasting causing high blood pressure

Q&A videos

Top Dr. Fung videos

More

More with Dr. Fung

6 comments

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