Low Carb/Keto And Intermittent Fasting-Down 70 lbs in 18 weeks
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PaulChasinDreams
Posts: 439 Member
For the past 18 weeks I've been doing IF. Eating once a day at the 23rd hour. I eat mostly Keto and some days let my carbs come up a little bit but still LC. I'm rarely between 40-50 grams/carbs/day but mostly am between 10-30 grms/day carbs. When I started i was 274 lbs and I am now 204 lbs as of this morning. I was pre diabetic, had high blood pressure, and the early stages of a fatty liver. All my health markers have improved greatly across the board and I am no longer pre diabetic, and now have perfect blood pressure and no fatty liver anymore. I feel very very good and have tons of energy. I have a large frame so with that my goal is to get down to between 174 and 180lbs then adjust my eating in order to gain some more lean mass and maintain that.
Hope i may be able to inspire others out there who are also looking to do the same improvements to their health.
Some of the pictures of when I started, then when I got to 214lbs and the one with the jeans is this morning at 204 lbs.
Hope i may be able to inspire others out there who are also looking to do the same improvements to their health.
Some of the pictures of when I started, then when I got to 214lbs and the one with the jeans is this morning at 204 lbs.
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Congrats so far! It looks like you found a woe that works for you.
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Wow you look great! Such a short amount of time too. Nice dedication. You will be at your goal in no time :-)2
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Congrats so far! It looks like you found a woe that works for you.
Thanks yup definitely workingironmaidenchick wrote: »Wow you look great! Such a short amount of time too. Nice dedication. You will be at your goal in no time :-)
Thank you! Time is flying by! I will be at my high school weight within a month at this rate 1 -
Woot Woot!! nice bit of work there, sir!
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Awesome. Nice achievement to date. Very inspiring. Can you give an idea of a typical meal you have once a day. Just curious.2
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Excellent results!1
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Depends on my appetite. When I first started off and for the first couple months I ate a lot more calories. I was actually still losing weight eating a surplus of calories as I got used to eating just once a day but as time went on my caloric intake every day has dropped. I also had to start adding a protein shake to my meal every day to ensure I got enough protein to maintain my muscle as I continue to lose the fat. So I am eating between .4 to .7 grams of protein every day per pound of body weight. My macros are approx 60-65% fat, 30% protein and 5 to 10% carbs per day. Right now I'm finding it hard to eat a lot of calories cause my stomach on the inside is much less elastic cause it's gotten so used to not eating all the time. Our stomachs don't actually "shrink" but they do become smaller in the way that they aren't so stretched out of shape anymore. So I get full very quickly from eating a small amount. My calories lately have been between 1400 to 1600 per day. I have a lower back injury so my weight lifting and bike riding has slowed down lately too. 'm really never hungry. I even skip days of eating here and there cause I feel there's no need to eat sometimes. I love the flavors of food and I love to cook so most times when I am getting close to my eating window I start to think of certain flavors I would like to eat that day but not cause I feel hunger pain at all. All the hunger went away after about the first month to month and half of eating this way. I think Keto combined with a high ratio intermittent fasting such as 23 hrs every day is probably one of the most powerful fat loss tools there is. I have consistently lost between 3 to 5 lbs every single week with zero struggles. I make sure I get enough salt and potassium ever day with electrolyte powder and pink salt. When I was low on electrolytes at the beginning I did get some headaches and dizziness. That's how I knew I was low on electrolytes. Other than that I have never felt better. I eat Keto but some days here and there I let my carbs go a bit higher if I am really in the mood for a certain dish but I rarely go over 30 grams carbs a day and more days than not I am around 10 to 20 grams. But with my metabolism and intermittent fasting combined with keto I have found I stay in full ketosis even eating up to 50 grams carbs per day a couple times a week. But I did that to just see if my ketones stayed high. I test with a blood tester. I eat lot's of eggs, avocado, salads, veggies, tons of seafood cause I am a fisherman and live on the west coast of BC Canada so I catch a lot of seafood. And I eat beef, chicken and pork dishes with quite a bit of sausage dishes too. I love to cook so I go online and look up recipes that look good then tweek them to taste good to my likings adding or subtracting ingredients if needed. I also allow myself to have some white rice, black ancient rice, and potatoes once and a while as long as it doesn't put my carbs up too high. But eating just once a day this makes it much easier to do that. Even with say a Spanish Chirizo sausage dish with peppers, bit of onion, herbs, crushed stewed tomato and a little bit of noodle to go with it I can still stay at around 25 grams of carbs in that meal. I also keep a stock pile of home made "nutella type" fat bombs I make from scratch out of blended walnut, pecan, brazil and macadamia nuts, coconut oil, vanilla extract, cocoa powder, stevia etc so that I can boost my fat intake if I'm low for a meal. I also make burgers and just cut buns smaller to keep the carbs lower. A bun has around 32 grams of carbs give or take so I cut them thinner and take in only around 20 grams from a burger bun that way. Cause I love artisan breads etc too so even a bit of that with supper can really get you that flavor craving you may be having. I also eat a lot of Ghee (clarified butter), heavy cream, and MCT oil. I also love sushi/sashimi so I make that once or twice a week with salmon, albacore tuna, prawns, scallops etc.. all that I catch myself. A half cup of sushi rice cooked has around 30 grams of carbs so I make a couple rolls with that and then the rest I eat with no rice as sashimi, pickled ginger, light soy, avocado, mayo etc. So I can keep those meals to around 35 grams/day when treating myself to sushi nights. I think it's important to keep the flavors you love in your diet while doing this kind of eating/lifestyle in order to keep yourself feeling like your not suffering at all. I don't miss sugar, starch, desert type foods at all. Those cravings all went away after a month or so of eating this way. Mexican dishes can also be very flavor filled and still be keto. So I make that a lot with low carb wraps for things like Chicken Enchaladas, etc Love making new dishes and reading about recipes and new dishes I haven't tried yet. Thai dishes can also be super flavorful and really nutritious, filled with veggies and good fats and protein too. So I go online a lot on Youtube to get recipe inspirations like that then just tweek them to be more keto like. But they use a lot of coconut milk and cream and tons of good spices and herbs. Same with Caribbean food..tons of flavor and healthy and can be very low carb if eating that way too. And I love to make food for others to enjoy. If we have company over I love making flavor filled dishes for them so I can see their enjoyment from eating the dishes. I have gone on a lot of fishing trips for extended periods where I rent cabins with friends so I often bring a lot of pre prepped foods to cook for us when we are away from home on fishing trips. So I just keep reading a lot about different types of dishes from other countries around the world to get inspiration about new things to try. I recently got a mortar and pestle for crushing our own herbs/spices to make very fresh tasting dishes. It's amazing how much more flavor and smells come from fresh crushed herbs and spices than store bought jar ones. I just made a Jamaican curry spice mix the other day that is to die for. So aromatic and tasty. Made a coconut cream Jamaican curry fish chowder the other day when I was on a fishing trip. It was to die for. I was with a friend on a 5 day fishing trip so I prepped all the food at home before the trip and cooked every day for me and my buddy when we got back to the cabin after fishing. So I eat a large variety of foods influenced by a lot of different flavors from countries around the world while still adjusting them to be low carb meals.Awesome. Nice achievement to date. Very inspiring. Can you give an idea of a typical meal you have once a day. Just curious.
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Congrats to you. You lost 70 lbs and about 10 years!! You look marvelous
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Way to go!!2
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Woo Hoo!!!2
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Awesome man! Many congrats - you look great and I appreciate your article on how/what you eat. Thank you.2
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PaulChasin:
When did you time your one meal and did you snack or supplement while fasting? Very impressive and inspiring. Thinking about going the one meal/day route myself. Anything else you could add to someone considering the same path? Thanks!!0 -
Thank you! No problem. My pleasure sharing.wesleymyers wrote: »Awesome man! Many congrats - you look great and I appreciate your article on how/what you eat. Thank you.PaulChasin:
When did you time your one meal and did you snack or supplement while fasting? Very impressive and inspiring. Thinking about going the one meal/day route myself. Anything else you could add to someone considering the same path? Thanks!!
Thank you I eat at 4PM. I don't eat/snack on anything during the fasting hours. Only things I drink are water and black coffee with stevia and zero calorie electrolyte powder with pink salt and water. It gets much easier to eat/live this way as time goes on and hunger for me is no longer existent. I love food flavors but no longer feel the need to eat cause of satiation needs. The thing I do notice is that if I have a couple days in the week where I allow my carbs to go up a bit more in the 40 gram range then I do start to feel like I want food more so I don't allow that to happen too often. When I keep my carbs from 30 grms/day or less (more often around the 20 gram range I am completely satiated.
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Amazing! Keep it up!0
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Hello everyone. Just bit of an update.. It's now been 6 months or 180 days or 25.7 weeks (however you want to calculate it) since I started eating low carb and intermittent fasting. I weighed 274 lbs on Feb 2nd 2018. Today, July 1st 2018 I now weigh 186 lbs. A loss of 88 lbs so far. Which is an average of 3.42 lbs lost per week. As I noted before all my health markers are perfect now. I am no longer pre diabetic, I no longer have to worry about a fatty liver and I feel amazing with loads of energy every day.
Just thought I'd post up a few more pictures with hopes that they may inspire others out there to lose fat to benefit their health.
Day 1, Weight=274 lbs....Feb 2nd 2018:
Day 146 (20.8 weeks in) Weight=195 lbs... June 28 2018
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Nice job, I started Keto April 11 2018 and I was 300lbs. Have been Keto and intermittent fasting since June; eating 8 fasting 16, now 242 lbs without a single day of working out. I plan to add gym time to my daily regimen. Question I have is, have you been doing any working out or cardio? If so how much? I have been avg 2000 calories per day, mostly less than 25-30 grams of carbs per day. Occasionally up to 50 but that is rare.
My goal is 185lbs so I still have a long way to go. I hit mini plateaus along the way, I stay same weight for 2 weeks before more big losses occur. I find it really interesting how that works.3 -
rpmkarting wrote: »Nice job, I started Keto April 11 2018 and I was 300lbs. Have been Keto and intermittent fasting since June; eating 8 fasting 16, now 242 lbs without a single day of working out. I plan to add gym time to my daily regimen. Question I have is, have you been doing any working out or cardio? If so how much? I have been avg 2000 calories per day, mostly less than 25-30 grams of carbs per day. Occasionally up to 50 but that is rare.
My goal is 185lbs so I still have a long way to go. I hit mini plateaus along the way, I stay same weight for 2 weeks before more big losses occur. I find it really interesting how that works.
That's awesome! 58 lbs is a lot of fat. And 185 is not a long way to go for you. You will be there soon at the rate you are going You must be feeling so much better already.
Something I like to do to get a reality check about how much fat I've lost every once and a while is to grab a few barbell weights that equal the weight I've lost and hold them up to my midsection and walk around with them. I've gone so far as to hang some off my shoulders and put some in a back pack and walked around like that for awhile to give myself a good idea of how much fat I was walking around with every day. It's a real motivator and an eye opener. I guarantee if you grabbed 60 lbs of weights right now and carried them around for the day you'd be amazed that you have been living like that putting those pressures on your body constantly before dropping the weight. Anyway just thought I'd throw that in the conversation cause it's pretty cool to see how heavy the weight is that we used to carry around. And no wonder why our bodies suffer so much from being that way.
I was working out weight lifting and mountain bike riding for awhile but I injured a reoccurring back injury while weight lifting so I stopped working out with weights to let my back heal. I have two herniated discs. I have a pinched nerve between L4 and L5. It has been getting better but it's taking time.
I do go on hikes with my wife and daughters and I do work around our home property but no heavy lifting anymore and just the odd cycling day here or there but can't do any serious mountain biking now cause of the back injury.
When first starting off with the weight loss I ate a lot more than I do now. As I lost more and more weight it has gotten harder and harder for me to eat a lot of food in my one meal a day. So I eat calorie dense foods and I supplement with protein shakes as well. We are all different with our metabolisms so we can all lose weight at different rates than others.
Some people would like you to think everyone loses weight at the same time if you are in a certain caloric deficit every day... That is true for some but not for others. We are all different with our hormones in our bodies, our organ function and so many other things that effect how our metabolisms work so while doing intermittent fasting combined with keto you may find great variations of weight loss from person to person and from week to week with yourself even if you keep your CICO consistant day to day.
I am under supervision from my doctor and a dietician as well as being in a group of people being supervised and documented with this kind of weight loss combining OMAD with low carb eating. There is even big differences seen between people doing intermittent fasting/low carb of a 6 hr eating window when compared to a 2 or 1 hour eating window. Even with people with the same BMI's and same daily CICO but different eating window hours...This has not been researched/studied much at all yet but it has been very eye opening with members of our group. Peoples metabolisms are very very manipulable. Scientific studies have only scratched the surface of all of this and there is so much more still not understood. Anyone that says they know it all to you, I suggest you walk the other way... Figure out what works best for you and stick with it. You may be pleasantly surprised how you can tweek your own metabolism into doing amazing things while improving your health markers 6 -
Congratulations! You've definitely found the way forward for yourself. Love it!2
