Krista, I've done IF.

1) I would fast 24 hours from Sunday morning to Monday morning once a week, when I did this last year. I would drink water, coffee or tea ONLY. If you only plan to fast 7 or 8 hours, you should only still drink water, coffee, or tea.

2) You could have your Bulletproof Coffee, then you can start your fast.

3) After my 24 fast, I would go back to my 1200 calories...thus decreasing my whole WEEK by 1200 calories. I lost weight.

4) You are in Keto now, so you can exercise no problem (imho)...I would.

Good Luck

Krista,

Since you are seeing a loss on the scale after a stall imho I would not IF at this point. You are seeing results with your current plan, don't mess with it until you do not see results.

I have IF, my last meal was 8pm and my first meal was at noon, that would be about a 17 hr fast. I did give up the BPC in the morning when I did IF. Your BPC will not be fasting as it has nutritional values i.e calories. You will eat the same number of cals, however you might find it hard to eat your daily allowance in a short time frame i.e 7 hrs.

You can drink non caloric liquids during your IF.

How would BPC still be fasting? It has fat in it just as if it were solid food. Mine is about 220 calories. As I understand it fasting is not taking in calories, otherwise one could just blend up a bunch of food into liquid and consider it fasting.

I have to say that, while I loved the idea and the theory of "IF" it really hasn't helped me in terms of weight loss. It may have even hindered it (and I welcome feedback on this). Usually I do about a 16 hour "fast"-from dinner time, into late morning the next day, with occasionally longer fasts ranging from 18-22 hours. I'm not hungry because of my low carb approach, but it hasn't really sped up weight loss. I feel that anything "liquid" such as water or coffee, doesn't realy break the fast. Bullet proof coffee- due to high fat content, really breaks the fast, but who cares at that point. It is still low calerie enough to get by on and extend the solid food fast. That may be rationalization, but that's my story and I'm sticking to it.

I fast and I eat keto. I do keto to control an ideopathic neurological pain disorder (totally off brand, but there's a LOT of research that suggests that keto will work for various neurologic disorders if you are simply willing to eat this way). I fast to lose weight - however, the fasting will put me into a deep keto really fast if I've gone off and eaten carbs (mmmm. . .donuts), which is good for pain management, and being in keto definitely helps me with weight management, so the two actions are very complementary for me. It's really not that hard to do both, except that you will get funny cravings while you're fasting that aren't good for being in ketosis!

The main thing to think through if you fast for longer than 18 hours or so is whether or not you can ignore hunger. I've learned that simply telling myself that I am experiencing a physical symptom of fasting and that it is perfectly okay to be hungry for a while, just like our ancestors did, is enough for me to push through, but it isn't for some people.

Also, I am too much in love with good food (mmm. . .rare steak with butter melting on top) to ever go there, but I do now understand how some can become anorexic. I get a serious rush of power at being able to avoid eating and seeing a real change in my body in a short amount of time - I can totally get how this could be really, really addicting in the right set of circumstances.