Keto/LC And Intermittent Fasting-Down 70 lbs in 18 Weeks
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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This is pretty awesome! Incredible transformation in such a short time. Someone needs to go shopping for new pants
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Love your testimony, Paul, thank you. It is so uplifting hearing what works. 70 pounds in 4-1/2 months, extra energy AND improved health? Wow!!!PaulChasinDreams wrote: »For the past 18 weeks I've been doing IF. When I started i was 274 lbs and I am now 204 lbs as of this morning. 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.
Hope i may be able to inspire others out there who are also looking to do the same improvements to their health.
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shirli2018 wrote: »This is pretty awesome! Incredible transformation in such a short time. Someone needs to go shopping for new pants
Lol yup I need some new shirts and pants. I still have some old stuff that fits but most of it is out of style lol
Thank you! I'm very glad it is uplifting. I love hearing others success and there are so many great motivational people/stories on this forum. Glad to share mine.
Love your testimony, Paul, thank you. It is so uplifting hearing what works. 70 pounds in 4-1/2 months, extra energy AND improved health? Wow!!!PaulChasinDreams wrote: »For the past 18 weeks I've been doing IF. When I started i was 274 lbs and I am now 204 lbs as of this morning. 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.
Hope i may be able to inspire others out there who are also looking to do the same improvements to their health. 2 -
Great job!1
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shirli2018 wrote: »
I wore some pretty skinny ones last night to go out with the family for our daughters grad dinner
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Wow,that’s an amazing transformation well done mate1
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WOW! You look great!1
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[That is so awesome. I started keto on May 26. I have been afraid to weigh lol. I can tell that I lost some inches, but I don't know about pounds. My friend who started with me has lost 15lbs since then. Do you find it helpful to weigh yourself and if so, how often? Also, do you use keto sticks or exercise? We walk around the track for at least 40 minutes 3 to 4 times a week.
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[That is so awesome. I started keto on May 26. I have been afraid to weigh lol. I can tell that I lost some inches, but I don't know about pounds. My friend who started with me has lost 15lbs since then. Do you find it helpful to weigh yourself and if so, how often? Also, do you use keto sticks or exercise? We walk around the track for at least 40 minutes 3 to 4 times a week.
I weight myself once a week. And I've done a few Dexa scans over the 18 weeks. But the clothes sizes dropping and the look in the mirror I find the most rewarding And I take progress pictures along the way as well. I use a blood tester to test ketones. I was weightlifting and bike riding but hurt my lower back so haven't been doing any exercise for about a month now. 2 -
Very inspiring! Well done!1
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Paul great job!!! Can u explain IF like say u dont eat til supper?1
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terrilynnblack60 wrote: »Paul great job!!! Can u explain IF like say u dont eat til supper?
Thank you. Yes I eat once a day, every 23-23.5 hrs. Around 4PM3 -
Fantastic progress! I've just been working on this about a month, and I've only lost a few pounds so I'm a bit jealous, but I haven't been as dedicated as you have been. My progress will be a bit slower, but I'll get there! Thanks for sharing.2
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Fantastic progress! I've just been working on this about a month, and I've only lost a few pounds so I'm a bit jealous, but I haven't been as dedicated as you have been. My progress will be a bit slower, but I'll get there! Thanks for sharing.
Right on, stick to it and you'll reap the benefits! 1 -
That’s a fantastic transformation! Great work!2
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PaulChasinDreams wrote: »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.
You look great and losing fast. I suppose that you are also working out a lot to not have excessive skin issues later.0 -
PaulChasinDreams wrote: »terrilynnblack60 wrote: »Paul great job!!! Can u explain IF like say u dont eat til supper?
Thank you. Yes I eat once a day, every 23-23.5 hrs. Around 4PM
That is great!!1 -
You look great and losing fast. I suppose that you are also working out a lot to not have excessive skin issues later.
Thank you! I was working out with weights and cycling but I pulled my lower back pretty badly so haven't worked out for bit over a month now. I'm not too sure if I'm gonna have loose skin issues or not. So far it doesn't seem like it but still have more to lose. Some folks say with combining IF with Keto that loose skin isn't a problem due to autophagy so who knows. I can't tell yet for certain but so far it looks good.4 -
Great job Paul. I'm similar in age and starting stats so your transformation is a huge motivator to me 3
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Awesome job. What an inspiration. What does your one meal look like if you don’t mind sharing?1
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xosummerrainxo wrote: »Awesome job. What an inspiration. What does your one meal look like if you don’t mind sharing?
Thank you! Depends on the day. Since losing 75 lbs and eating this way for awhile now it is getting harder and harder for me to eat so many calories in one meal but I still manage by adding a protein shake and if I need to a fat bomb or two. Macro's are my main concern rather than calories. Although I do always know exactly how many calories I am eating day to day cause I am recording everything for myself, my doctor, and a dietician who are all supervising my journey of fat loss. I eat low carb 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.7 -
PaulChasinDreams wrote: »xosummerrainxo wrote: »Awesome job. What an inspiration. What does your one meal look like if you don’t mind sharing?
Thank you! Depends on the day. Since losing 75 lbs and eating this way for awhile now it is getting harder and harder for me to eat so many calories in one meal but I still manage by adding a protein shake and if I need to a fat bomb or two. Macro's are my main concern rather than calories. Although I do always know exactly how many calories I am eating day to day cause I am recording everything for myself, my doctor, and a dietician who are all supervising my journey of fat loss. I eat low carb 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.
Wow good job man.1 -
This is awesome! I just started IF and Keto 3 days ago.
Looking to replicate your success!
please share best practices!1 -
This is awesome! I just started IF and Keto 3 days ago.
Looking to replicate your success!
please share best practices!
Congrats! My lifestyle is pretty simple now really. I eat low carb every day. Some days as low as 10 grams, other days from 10 to 30 grams and some days I treat myself and get up to 40 grams. But I test with a blood keto meter to make sure I always stay in ketosis and I don't ever put two 40 gram days in a row. Everyone is different how or if they stay in ketosis and you will have to play around with your macros to see how little carbs you need to eat to stay in full ketosis. I make sure I get between .4 to .7 grams of protein a day and eat around 60 to 65% fat a day. I have mixed in a few groups of extended fasting along the way too. Two, two day water only fasts, and two three day water only fasts so far. I have approx 18 to 20 lbs more fat to lose. I am now in my 40th hr of a water only fast and am considering doing a 10 day water only fast to see how much of this last fat on me will burn off in that time.
Feel free to ask me any questions along your journey. I have also weight lifted for about 2 months during this 5 months but I injured my back so haven't exercised over the past 5 weeks but will be staring up again soon.
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PaulChasinDreams wrote: »This is awesome! I just started IF and Keto 3 days ago.
Looking to replicate your success!
please share best practices!
Congrats! My lifestyle is pretty simple now really. I eat low carb every day. Some days as low as 10 grams, other days from 10 to 30 grams and some days I treat myself and get up to 40 grams. But I test with a blood keto meter to make sure I always stay in ketosis and I don't ever put two 40 gram days in a row. Everyone is different how or if they stay in ketosis and you will have to play around with your macros to see how little carbs you need to eat to stay in full ketosis. I make sure I get between .4 to .7 grams of protein a day and eat around 60 to 65% fat a day. I have mixed in a few groups of extended fasting along the way too. Two, two day water only fasts, and two three day water only fasts so far. I have approx 18 to 20 lbs more fat to lose. I am now in my 40th hr of a water only fast and am considering doing a 10 day water only fast to see how much of this last fat on me will burn off in that time.
Feel free to ask me any questions along your journey. I have also weight lifted for about 2 months during this 5 months but I injured my back so haven't exercised over the past 5 weeks but will be staring up again soon.
What do you recommend for testing ketones? What things have you done/eaten in the past that you were surprised that kicked you out of ketosis? Why such low protein? Everything I've read says that I want to do more than that! I've been back in the gym, trying to find what's best for me. I hope to get onto a 2 day a cardio/2 days weight routine.1 -
Wow, well done you! Its very hard to deal with health issues on top of weight so you have done an amazing job and I bet your general health will have improved too. Inspirational keep doing what you are doing and we are all here to support you.
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