Sardine Fasting
In brief
Section titled “In brief”- Sardine fasting combines fasting with preservation of essential nutrients
- Sardines provide protein, omega-3, B12, vitamin D, calcium, and selenium
- Rapidly induces deep ketosis with stable energy
- FGF-21 increases, which enhances fat burning and protects muscle mass
- Simple, safe, and flexibly applicable
What is sardine fasting?
Section titled “What is sardine fasting?”Sardine fasting is a strategic fasting protocol where only sardines with skin and bones are eaten.
It combines the benefits of classic fasting:
- Ketosis
- Autophagy
- Improvement of metabolic flexibility
…with preservation of essential nutrients. This reduces risks such as muscle breakdown because high-quality proteins and omega-3 fatty acids continue to be supplied.
Why sardines?
Section titled “Why sardines?”Sardines are among the most nutrient-rich foods:
| Nutrient | Function |
|---|---|
| Complete proteins | Muscle preservation |
| Omega-3 (EPA/DHA) | Inflammation reduction |
| Coenzyme Q10 | Mitochondrial function |
| Creatine | Energy for muscles and brain |
| Vitamin B12 | Nerve function, methylation |
| Vitamin D | Immune system, bones |
| Calcium | Bones (from the bones) |
| Selenium | Thyroid, antioxidant |
FGF-21: the metabolic advantage
Section titled “FGF-21: the metabolic advantage”During sardine fasting, total protein intake is relatively low but of high quality.
This causes Fibroblast Growth Factor 21 (FGF-21) to rise, a hormone that:
- Increases fat burning
- Stimulates metabolism
- Helps preserve muscle mass
Ketosis and energy
Section titled “Ketosis and energy”Sardine fasting rapidly induces deep ketosis. This provides:
- Stable energy
- Mental clarity
- Reduction of inflammation
Practical protocol
Section titled “Practical protocol”Nutrition
Section titled “Nutrition”| Aspect | Recommendation |
|---|---|
| Type of sardines | With skin and bones, in olive oil or brine |
| Salt intake | At least 3000 mg sodium per day |
Quantity
Section titled “Quantity”Approximately 1 can of sardines per 22-23 kg of body weight per day.
Example: 80 kg = approximately 3-4 cans per day.
Variants
Section titled “Variants”| Variant | Description |
|---|---|
| Strict | 3-7 days sardines only |
| Intermittent | 3 sardine days per week, 2-4 weeks |
| Situational | For example, during travel |
Adding fat
Section titled “Adding fat”When energy is low, extra fat can be added:
- Olive oil
- Ghee
- Coconut oil
- MCT oil
Expected effects
Section titled “Expected effects”- Improved insulin sensitivity
- Stable energy thanks to deep ketosis
- Muscle preservation through amino acid supply and omega-3 support
- Possible reduction in body fat
- Better bowel movements and fewer abdominal complaints
- Reduction of systemic inflammation
Safety and considerations
Section titled “Safety and considerations”Note:
- Adequate salt and fluid intake
- Avoid stacking stressors (heavy training, extreme cold/heat) during longer fasting periods
- Extended high intake may cause a slight sardine odor in some people
Summary
Section titled “Summary”Veelgestelde vragen
What is sardine fasting?
Sardine fasting is a fasting protocol where only sardines with skin and bones are eaten. It combines the benefits of fasting (ketosis, autophagy) with preservation of essential nutrients and muscle mass.
How many sardines do you eat per day?
Approximately 1 can of sardines per 22-23 kg of body weight per day. Choose sardines with skin and bones, in olive oil or brine. Ensure at least 3000 mg of sodium per day.
Why sardines specifically?
Sardines are extremely nutrient-rich: complete proteins, omega-3 (EPA/DHA), coenzyme Q10, creatine, B12, vitamin D, calcium, and selenium. They support muscle preservation, inflammation reduction, and mitochondrial function.
How long can you maintain sardine fasting?
There are different variants: 3-7 days strict sardine fasting, 3 sardine days per week for 2-4 weeks, or situational sardine fasting (for example, during travel).
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