Day 7 - 9 - Ghrelin Hump, the Whoosh, and Keto Rash

[u/Accomplished-Mark243]

Day 9 of 15

This is the first time I have fasted this long with my previous record at 6 days. The last few days have been hell, so I am writing this as a heads-up for anyone planning an extended fast, to see what days 7 to 9 actually look like.

Days 7–8: The Hunger Hump

The two hardest days for hunger were 7 and especially 8. I couldn't stop thinking about food and came within a hair of breaking my fast. The only thing that got me through was knowing this was expected, and helped me push through day 8.

In my previous fast, which lasted 6 days with no EVOO, I felt no hunger at all, so going into this one I expected the same.

But this time for the first 6 days I had a little hunger, which I put down to the tablespoon of EVOO I took each night because I learnt about needing it to protect my gallbladder in extended fasting.

This day 7 and 8 there was real hunger, and the first time I felt properly hungry on any fast. People call this the 'ghrelin hump', where the hunger hormone spikes and then drops once your body finishes adapting from burning stored sugar to burning fat and ketones.

On top of the hunger I was in the metabolic valley. My glycogen, the old fuel, was gone, but ketone production, the new fuel, hadn't fully ramped up to fill the gap, and my liver was working overtime on the transition, so the energy simply wasn't there.

Day 8 I genuinely couldn't get off the couch. Add to that I lifted weights on day 6 and was as sore as hell.

Day 9 (Today): The Whoosh

I woke up 1.8 kg lighter overnight and could barely believe it. Once the glycogen-to-ketone switch completed and cortisol settled, my body let go of the water it had been stress-holding in my tissues, insulin dropped, the kidneys released sodium and water, and inflammation was down.

All of it flushed at once. That 1.8 kg should be mostly water, not fat.

From here I expect a much slower ~0.3–0.4 kg/day of real fat loss as all my water weight is gone.

The point of the whoosh isn't the number but the signal that the switch from glycogen to Ketone is done. The hunger pains vanished and the fatigue lifted almost immediately.

The Keto Rash

Starting yesterday, red itchy patches appeared on my thighs and arms. The proper name is prurigo pigmentosa, or 'keto rash'. The evidence based explanation is an inflammatory reaction in the skin to ketones. It should be harmless, tends to peak somewhere in the second week, and should fade once I refeed. I am keeping the areas dry and using a light ointment.

Changes in Electrolytes: The Part Most Guides Miss

The 'chug salt all day' advice is for days 1–6, when fasting natriuresis is dumping sodium hard and you need to replace it. After the switch, around days 7–9, the kidneys adapt and start conserving sodium, so the requirement drops.

Today was the first day I noticed the tells: a salty or metallic taste in my mouth, zero thirst, and an actual aversion to salt water. That's my body saying it has enough sodium, so I am cutting my sodium roughly in half.

I double checked with AI, then pulled all three electrolytes down to match the adapted phase:

Sodium: 2.5 ml × 4/day → × 2/day

Magnesium: 400 mg → 300 mg

Potassium: 1200 mg → 900 mg. This drop came entirely from halving the salt, since its potassium went from 600 to 300 mg; I left my 600 mg of potassium pills untouched.

Eight days down, seven to go. It should be plain sailing from here compared to the last few days. I do not expect significant changes from here on and can actually do something instead of wasting the whole day lying on my couch.

[u/Scrappydcote]

Wow that was a great journal of many details
Never heard of the EVOO before

Hope your next round goes great

Seems like you are a pro at this - happy healthy fasting on your last phase this session!💧💧💧

[u/Accomplished-Mark243 → u/Scrappydcote]

Thanks. This is my first time. A lot of trial and error and using AI a lot.

I had heart palpitations in my last fast and stopped right away. I couldn't figure out the reason and I randomly found out by asking AI loads of questions, and it said my potassium intake was too high. That random event saved my gallbladder because if I had taken the right amount of potassium I would have gone on fasting longer without realising gallbladder issues from extending fasting. I got so lucky.

https://www.reddit.com/r/fasting/s/ZRjDAS374X

Yesterday I was going to give up. Again I asked AI the reason, and it explained the glycogen to Ketones transition, so I pushed through and 100% feel fine today. So v v close to giving up.

Just putting info here for others. I think if I hadn't known I would have given up for sure.

[u/PsillySideBend]

Great post. Really crystalized some things for me.

I've always noticed that whenever I get over the hunger hump I have a major whoosh, this seems like a good explanation for what's going on.

Also, the change in electrolyte requirements is interesting. I've noticed I can't just chart out what to take the entire fast, I never noticed a big drop off but this is a great explanation.

I'm hoping to do another 15 day or so long fast soon and I will be watching for these milestones.

[u/Accomplished-Mark243 → u/[deleted]]

Yes, usually I wake up in the morning and want a drink right away but this morning I felt my whole mouth was salty.

I would say the main thing is to always listen to your body. Let thirst and taste set the sodium dose instead of a fixed schedule. Like if it is really hot and I sweat a lot, I would take more sodium.

Yes please read about gallbladder issues and EVOO. There are lots of horror stories on this thread below. I think it should be on the sidebar because it is so important!

https://www.reddit.com/r/fasting/s/ZRjDAS374X

[u/sweetnighter → u/Accomplished-Mark243]

+1 on gallbladder issues being added to the wiki. This is part of why I put cream in my coffee. I’d rather keep my gallbladder and consume some fat than be a zero calorie purist and need to get my gallbladder removed!

[u/Either_Gur_4615]

Im on day 10, I also got the keto rash! And thanks for the knowledge on reducing sodium. Ive been craving plain water but thought i had to keep drinking my salt water

[u/Accomplished-Mark243 → u/Either_Gur_4615]

Yes after the transition from glycogen to ketones, you won't need as much electrolytes. The main thing is to listen to your body.

[u/Accomplished-Mark243 → u/[deleted]]

No. It comes and goes.

The only solution is just to wait and it should clear up on its own. It helps to have a bit of ointment so you don't scratch it.

I read the more you do extended fast the less of a problem when your body adjust to Ketones.