16 hour fast with ketogenic diet works!!!!!!!!!!! Great combo
ihatebeingfat1989
Posts: 1 Member
Hello everyone I originally started out at 330lbs I downloaded this app when I got to 315lbs now I am at 276lbs I fast for 16hours a day 12pm to 8pm is my eating window my goal is 1900 calories a day but I stay around 1500 calories not sure if that’s healthy but I have been losing weight fast and I feel great keto I believe had a big part of it too and with that I don’t eat no more then 20 to 50 grams of carbs.
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Your weight loss has less to do with fasting and keto, and more to do with restricting your calories too much. You would lose the same amount of weight by eating meals across the whole day, and eating more carbs.
Losing weight fast is not necessarily a good thing - you don't mention how long it has taken for you to lose 55lbs?17 -
I guess if you are happy with this style of eating and it works for you - that's great.
But it isnt the style in itself that works - it is the calorie reduction that this creates.
other people create a calorie reduction in different ways and that works for them.
As to rate of losing weight - unless you are doing a medically supervised VLCD for medical fast weight loss purposes - which it doesnt sound like you are - then aim to lose no more than (on average) 2lb per week.5 -
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Calorie deficit works no matter what you do.7
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The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.25
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So much negativity.... anyways congrats on your weight loss. I started keto earlier this month but I keep going over my carbs so still in process of adjusting. Wish me luck13
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Hey could you send me the link about the keto diet? Also, can you exercise while on the diet?5
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brittanylamar16 wrote: »Hey could you send me the link about the keto diet? Also, can you exercise while on the diet?
Keto is a way of eating, not a weight loss diet. Google is your friend15 -
I have started time restricted eating and it feels great1
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Rabia_CanDoIt wrote: »So much negativity.... anyways congrats on your weight loss. I started keto earlier this month but I keep going over my carbs so still in process of adjusting. Wish me luck
Where is anyone being negative????
Nobody said anything against keto or against fasting windows or anything negative to OP
Pointing out facts is hardly negative.
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The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.6 -
Hello all, I am BRAND NEW to The community boards, have been using My Fitness Pal but have never joined in any community posts....I love the Keto diet, I have lost 125# and I feel wonderful. It hasn't all been Keto, but low carb for sure. The Keto diet has just helped push me thru plateaus, etc. I need more resistance and strength training on my part, the holidays are a struggle for me as I LOVE Sweets.4
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I feel the difference between restricted calories and keto are restricted calories I was always craving something sweet, always craving something - on keto I have no cravings5
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ihatebeingfat1989 wrote: »Hello everyone I originally started out at 330lbs I downloaded this app when I got to 315lbs now I am at 276lbs I fast for 16hours a day 12pm to 8pm is my eating window my goal is 1900 calories a day but I stay around 1500 calories not sure if that’s healthy but I have been losing weight fast and I feel great keto I believe had a big part of it too and with that I don’t eat no more then 20 to 50 grams of carbs.
That's awesome! Many people incorporate IF with keto for results like you're seeing. We eat when we're hungry; you'll find that your appetite ebbs and flows. I'm also keto, but haven't incorporated intermittent fasting. Contrary to what some have said, I still lose weight and I go over my calories every day. Our bodies burn fat for fuel since we limit the carbohydrates. I'm sure you're getting a mix of the benefits of keto, as well as the lower calorie intake. Keep doing what you're doing. If at any point you feel like you're hungry, eat more. What the CICO folks don't get about keto is that our appetite is so reduced because we don't have the highs and lows of blood sugar to contend with. Do your thing and all the best to you!!
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MommaBearof01 wrote: »Hello all, I am BRAND NEW to The community boards, have been using My Fitness Pal but have never joined in any community posts....I love the Keto diet, I have lost 125# and I feel wonderful. It hasn't all been Keto, but low carb for sure. The Keto diet has just helped push me thru plateaus, etc. I need more resistance and strength training on my part, the holidays are a struggle for me as I LOVE Sweets.
Have you begun to include some keto treats for that sweet tooth of yours? There are some really easy fat bombs that are sweet and also add some fat to your diet. While it is important for us to lose that desire to eat so much sweet stuff, we certainly can add some sweet things that are keto compliant. You can enjoy some heavy whipping cream with sugar free pudding mix-- blend and eat! Also, sugar free jello with whipped cream is yummy. I use Pinterest to find easy recipes. I don't make many treats, but on occasion, I do enjoy a keto dessert. Good luck to you and keto on!!5 -
The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.
Actually, this isn't true. I am NOT eating 500-1000 calories short of my TDEE and I lose 1-3# a week on keto. CICO is not a thing on the ketogenic diet. I go over my TDEE every single day and continue to lose. We don't begin burning our muscles if we keep our protein moderate and fat high.25 -
The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
That isn't what the evidence shows (maybe you are eating less than you think) That said you will prob lose more at first due to depleted glycogen which retains water. so the big loss up front isn't fat loss, it is water weight.3 -
Losinandmovin wrote: »The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.
Actually, this isn't true. I am NOT eating 500-1000 calories short of my TDEE and I lose 1-3# a week on keto. CICO is not a thing on the ketogenic diet. I go over my TDEE every single day and continue to lose. We don't begin burning our muscles if we keep our protein moderate and fat high.
actually if you cannot lose weight, other than water weight, if you are not in a deficit. and you can lose muscle with moderate protein. what helps retain muscle is adequate protein (which may be similar to your moderate) and do strength training which tells your body that you need those muscles.6 -
The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
That isn't what the evidence shows (maybe you are eating less than you think) That said you will prob lose more at first due to depleted glycogen which retains water. so the big loss up front isn't fat loss, it is water weight.
So the 27 lbs I lost in the first 2 months was just water weight?4 -
Losinandmovin wrote: »The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.
Actually, this isn't true. I am NOT eating 500-1000 calories short of my TDEE and I lose 1-3# a week on keto. CICO is not a thing on the ketogenic diet. I go over my TDEE every single day and continue to lose. We don't begin burning our muscles if we keep our protein moderate and fat high.
This just isn't how the body works. Weight loss....ALL weight loss is about calorie deficit.
Your body needs calories (fuel) every day. Your body can get that fuel from food you eat, fat stores, or existing lean muscle mass. When you eat a very high % of fat, your body will use INGESTED fat for fuel.
When your body does not get enough calories (calorie deficit) ......it then looks for fat stores. If you are eating at maintenance, your body isn't burning stored body fat first.
CICO is ALWAYS a thing. If you aren't managing calories, how do you know you are eating more than TDEE everyday? You may not need to "count" calories right now because keto is very restrictive.4 -
Jigglypuff00 wrote: »The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
That isn't what the evidence shows (maybe you are eating less than you think) That said you will prob lose more at first due to depleted glycogen which retains water. so the big loss up front isn't fat loss, it is water weight.
So the 27 lbs I lost in the first 2 months was just water weight?
No, I think you missed the point.......big initial losses are water weight, especially low carb (glycogen stores). If she is continuing to see losses (some fat loss for sure) then she IS eating at a deficit.3 -
Losinandmovin wrote: »The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.
Actually, this isn't true. I am NOT eating 500-1000 calories short of my TDEE and I lose 1-3# a week on keto. CICO is not a thing on the ketogenic diet. I go over my TDEE every single day and continue to lose. We don't begin burning our muscles if we keep our protein moderate and fat high.
No, you don't. You're literally claiming that your metabolism is a black hole where ingested energy just disappears without being accounted for.8 -
I think it might be more due to the fasting than the keto diet. At the risk of starting an MFP science fight...there is evidence that fasting has health benefits and may make it easier to restrict overall calories thus leading to weight loss.
I have been doing 5:2 fasting where you eat normal (I'm using my maintenance number on MFP which is 2200 calories right now) 5 days/week then restrict to 500 calories 2 days/week. I skip breakfast and eat lunch and dinner so I've got about a 14 hour fast going. Averaged over 7 days that's 1700 calories/day which is an overall deficit and roughly my TDEE less 15% so I think it's a wash as far as compared to CICO. I am not good at reducing calories daily but I can do it for a day without a problem. I have not found that I eat more the next day after a fast, I eat normal, but if I try to reduce my calories daily I become ravenous and binge. It could be physiological, it could be psychological, or a combo. I do find it easier to pass something up and fast if I can say "you can have it tomorrow." Then I either have it tomorrow or not. And it removes the daily grind of a diet.
I will say this, I have done keto in the past and at first it seems fantastic but mark my words, do it long enough and all you will want is carbs. Seriously you will dream of cake and soft pretzels and pizza and sooner or later the binge will take over, been there, done that and ended up fatter than ever LOL! I think it would be better to find a healthful way of eating that you can sustain long term.
What ever you decide be proud of yourself for your progress! Even if that initial weight was all water it's off and I'm sure you are feeling more comfortable in your own skin. That's quality motivation right there! Cheers!
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Losinandmovin wrote: »The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.
Actually, this isn't true. I am NOT eating 500-1000 calories short of my TDEE and I lose 1-3# a week on keto. CICO is not a thing on the ketogenic diet. I go over my TDEE every single day and continue to lose. We don't begin burning our muscles if we keep our protein moderate and fat high.
Hop aboard the Woo-Woo Train! TOOT TOOT.
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Losinandmovin wrote: »The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.
Actually, this isn't true. I am NOT eating 500-1000 calories short of my TDEE and I lose 1-3# a week on keto. CICO is not a thing on the ketogenic diet. I go over my TDEE every single day and continue to lose. We don't begin burning our muscles if we keep our protein moderate and fat high.
If you're continuing to lose, you're not eating in excess of your TDEE every day. You're incorrectly measuring either your calorie intake or your calorie expenditure. Simple as that. Keto is not magic and it does not defy the laws of energy.3 -
Losinandmovin wrote: »The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.
Actually, this isn't true. I am NOT eating 500-1000 calories short of my TDEE and I lose 1-3# a week on keto. CICO is not a thing on the ketogenic diet. I go over my TDEE every single day and continue to lose. We don't begin burning our muscles if we keep our protein moderate and fat high.
CICO is a thing of life, full stop. Regardless of which "diet" or way of eating you follow, you have to consume less than you burn in order to lose -- that's how weight loss works. There's no way you're going over your TDEE and still losing unless 1) you're eating less than you think or 2) you're burning more than you think. You are correct that with adequate protein consumption you won't burn your muscle mass, but you can't lose if you're eating more than you burn. It's that simple.3 -
ihatebeingfat1989 wrote: »Hello everyone I originally started out at 330lbs I downloaded this app when I got to 315lbs now I am at 276lbs I fast for 16hours a day 12pm to 8pm is my eating window my goal is 1900 calories a day but I stay around 1500 calories not sure if that’s healthy but I have been losing weight fast and I feel great keto I believe had a big part of it too and with that I don’t eat no more then 20 to 50 grams of carbs.
You know, as a 330 lb man eating 1500 calories, the title of this post should simply have said, "Extreme calorie deficits really work!!!"
BTW, keto and intermittent fasting are fine, if that's the way a person wants to eat.6 -
acorsaut89 wrote: »Losinandmovin wrote: »The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.
Actually, this isn't true. I am NOT eating 500-1000 calories short of my TDEE and I lose 1-3# a week on keto. CICO is not a thing on the ketogenic diet. I go over my TDEE every single day and continue to lose. We don't begin burning our muscles if we keep our protein moderate and fat high.
CICO is a thing of life, full stop. Regardless of which "diet" or way of eating you follow, you have to consume less than you burn in order to lose -- that's how weight loss works. There's no way you're going over your TDEE and still losing unless 1) you're eating less than you think or 2) you're burning more than you think. You are correct that with adequate protein consumption you won't burn your muscle mass, but you can't lose if you're eating more than you burn. It's that simple.
Perhaps that is true but long term calorie restriction day in and day out may not work for everyone, in fact since most people re-gain weight on the traditional daily calorie deficit if fasting helps make it more comfortable and manageable I do not see the problem. It was not until recently that we had a serious obesity problem, and it was not until recently that people were constantly surrounded by food and told they had to eat all the time, coincidence? Feast then famine is how we adapted. Most of the naturally thin people I know eat then they are hungry, not when they are supposed to, and thus intermittent fast all the time without even trying. Fasting can help you get control of your hunger signals and realize that you aren't going to die if you don't eat. It turns on genes that promote cellular repair and longevity so the benefits are not just weight loss.7 -
Losinandmovin wrote: »ihatebeingfat1989 wrote: »Hello everyone I originally started out at 330lbs I downloaded this app when I got to 315lbs now I am at 276lbs I fast for 16hours a day 12pm to 8pm is my eating window my goal is 1900 calories a day but I stay around 1500 calories not sure if that’s healthy but I have been losing weight fast and I feel great keto I believe had a big part of it too and with that I don’t eat no more then 20 to 50 grams of carbs.
That's awesome! Many people incorporate IF with keto for results like you're seeing. We eat when we're hungry; you'll find that your appetite ebbs and flows. I'm also keto, but haven't incorporated intermittent fasting. Contrary to what some have said, I still lose weight and I go over my calories every day. Our bodies burn fat for fuel since we limit the carbohydrates. I'm sure you're getting a mix of the benefits of keto, as well as the lower calorie intake. Keep doing what you're doing. If at any point you feel like you're hungry, eat more. What the CICO folks don't get about keto is that our appetite is so reduced because we don't have the highs and lows of blood sugar to contend with. Do your thing and all the best to you!!
fat is lost in a caloric deficit. the fat your body is using for fuel is DIETARY fat. your body no longer uses carbs for fuel which is why in keto the majority of your calories comes from fat. protein can also be turned into energy if its needed. protein can also spike blood sugar and a spike in blood sugar is a normal bodily response. just people who are diabetic have to watch or even prevent those spikes.since calories are a unit of energy I believe,if your body burns more energy(calories) than you take in you lose weight,if you take in the same as you burn,you maintain. and if you take in more than you burn you gain weight. all of that is CICO.
also for some keto may help with appetite but not everyone that does keto will be satiated eating high fat. keto is not for everyone and it wont work for everyone either. its not a special way of losing weight. if it were no one would lose weight doing other ways of eating. I lost over 40 lbs and a lot of fat and inches, just eating less than I burn. I have a metabolic disorder as well.I also eat a lot of carbs and cant do high fat due to a health issue.3 -
KombuchaKat wrote: »acorsaut89 wrote: »Losinandmovin wrote: »The keto diet is more about insulin control than calories. (See The Obesity Code by Dr. Jason Fung) I have been eating within 100 calories of my TDEE and lose 1 -2 lbs a week. It seems the body fat disappears at a quicker rate than the numbers on the scale.
No you haven't. Your TDEE is the total number of calories you burn in a day. If you are losing 1 to 2 lbs a week, then you are eating within 500 to 1000 calories short of your TDEE.
OP, I'd be cautious about eating that low calories, especially long term. If you value your muscles, you don't want to go overly aggressive in your diet and make sure you have adequate protein and resistance training to support those goals.
Actually, this isn't true. I am NOT eating 500-1000 calories short of my TDEE and I lose 1-3# a week on keto. CICO is not a thing on the ketogenic diet. I go over my TDEE every single day and continue to lose. We don't begin burning our muscles if we keep our protein moderate and fat high.
CICO is a thing of life, full stop. Regardless of which "diet" or way of eating you follow, you have to consume less than you burn in order to lose -- that's how weight loss works. There's no way you're going over your TDEE and still losing unless 1) you're eating less than you think or 2) you're burning more than you think. You are correct that with adequate protein consumption you won't burn your muscle mass, but you can't lose if you're eating more than you burn. It's that simple.
Perhaps that is true but long term calorie restriction day in and day out may not work for everyone, in fact since most people re-gain weight on the traditional daily calorie deficit if fasting helps make it more comfortable and manageable I do not see the problem. It was not until recently that we had a serious obesity problem, and it was not until recently that people were constantly surrounded by food and told they had to eat all the time, coincidence? Feast then famine is how we adapted. Most of the naturally thin people I know eat then they are hungry, not when they are supposed to, and thus intermittent fast all the time without even trying. Fasting can help you get control of your hunger signals and realize that you aren't going to die if you don't eat. It turns on genes that promote cellular repair and longevity so the benefits are not just weight loss.
Fasting has different effects on different people. I tried 16:8 fasting for several months. I was always starving and struggled to control urges. I do much better eating 3 large meals a day.
Regardless of the dietary method or diet you follow, 80 to 90% will regain the weight. It's just how it works.1
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