Nice yeah, you have the latest list.

refeeding syndrome

With my 2-3 week long fasts I did have to worry about this. Basically @dditty@lemmy.dbzer0.com you have to be careful not to eat too much right away. Eespecially not refined sugar/carbs, best to stick to tiny Keto diet meals at first because that's what your body is doing during a fast anyways. You'll be deep into Ketosis burning body fat for energy while fasted. You actually lose most of the weight by breathing it out in reality. This is known as Keto Breath. Also, invest in a tongue scraper.

For the first few meals breaking a long fast, you have to eat like a bird. Why is pretty straight forward to look up yourself / research. Knowledge alleviates fear.

Basically it's to do with a huge insulin spike if you don't heed this warning. Cells will all rapidly absorb electrolytes leading to dangerously low blood levels. Phosphorus is critical for ATP, you can get organ failure. Refeeding triggers water retention too and if it's too rapid it can cause heart failure, arrhythmias, or sudden death. Hypoglycemia (low blood sugar) or thiamine (B1) deficiency as well.

This is also why if you eat for a few days Keto diet before starting a fast, the first few days won't be nearly as hard to get through. Getting into a ketosis (not burning glucose) state before fasting helps a great deal.

edit: oh and it's best to do this in winter months when you sweat less. Easier to manage electrolytes is all.

If you get the runs (never trust a fart when fasting, bring spare undies with you when venturing outside) my go to was psyllium husk with a bit of water to make balls out of it and swallow them. I couldn't stand mixing it into a glass of water, disgusting. This stuff is 0 cal fiber.

Baking Soda masks the otherwise atrocious taste of the electrolyte mix very well. Don't forget to add it.