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Keto 5:2
JFahm123
Posts: 9 Member
Hey everyone, I’ve been on keto for 5 consecutive days now, and I really have some bad cravings. I want cereal, fruits, and other healthy but high carb foods. Is going 5 days on keto and 2 days high carb a bad option? Thanks!
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Replies
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That's not what 5:2 is.
Weight loss, ALL weight loss requires a calorie deficit. If switching between lower carb and higher carb days helps you stay within your calorie goals, then you will lose weight.
5:2 is actually eating 500 (or 600 for men) calories 2 days a week (that's the deficit part) and then eating at maintenance the other 5 days. Food choices don't impact weight loss.
Just find a way to be consistent.5 -
The idea behind 5:2 is to create a calorie deficit by eating 500 calories for two non-consecutive days per week.
Eating keto for 5 days and then normally for two days, will have no effect except throwing you out of ketosis.
If you prefer a high carb diet, maybe keto isn't the best choice for you.5 -
This morning I was on a water fast, I gave up and ate some cheese and I’m cooking a steak right now, keto is treating me well fasting is awful5
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You're making this harder on yourself than it needs to be which increases your probability of falling off the wagon. If you have to ask if keto for 5 days and higher carb for 2 is a bad option, then keto probably isn't the right choice for you. Keto isn't just about eating high fat; the objective is to put your body into ketosis. That's not going to happen by eating high carb twice per week. Unless you have a medical reason for going keto, it's not necessary for weight loss.6
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Hey everyone, I’ve been on keto for 5 consecutive days now, and I really have some bad cravings. I want cereal, fruits, and other healthy but high carb foods. Is going 5 days on keto and 2 days high carb a bad option? Thanks!
You can do whatever you like. If you eat in a deficit, you'll lose weight.3 -
If you are hitting your calorie goal, you will lose weight, regardless of how you eat. If you think the easiest way to hit that goal is keto 5 days and high carb 2, then do that. If doing a more generic low carb diet all week helps, do that. If you don't find lowering your carbs helps you stay at your calorie target, you don't have to pay attention to your carb level at all. Same with fasting, it's intended to make it easier for you to stick to your deficit. If it doesn't do that, what's the point?
If you are trying to get into ketosis for some other reason, I would assume 2 days high carb will kick you out. Though I don't do keto so I'm not sure about that.
If you tell us your goals and why you chose keto and fasting, it might be easier to get advice.3 -
Hi JFahm123,
I just wanted to reach out and let you know that it takes time for your body to adapt to a ketogenic diet. Your body has to make some major adjustments when you switch from primarily burning glucose (carbs) to fat (free fatty acids). It is totally normal to feel like crap and have cravings during this time. It takes some people up to 6 weeks to go through that change. Just like withdrawl symptoms from a drug, sugar can be the same way. Your body has to make more mitochondria, and adjust the balance of a lot of things to start becoming a fat-burning machine.
Please, please do yourself a favor and really read up on it. I love the guides on the Perfect Keto website as a great starting place. Also, listen to his podcast (you can find links on the website). While I'm walking or driving, I'll put a podcast on. There is so much misinformation about Keto out there. The Perfect Keto website and Podcast will give you reliable information and clear up the keto myths. I would also read this book Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans by Maria and Craig Emmerich. It is one of the best books on Keto that I've read. It will really help you understand what is going on in your body which can make this much more bearable. Go to their website "Maria Mind Body Health" and search up their Keto Calculator and figure out your macros - that's how much fat, protein, and carbs you need to eat per day and use an online diary such as Chronometer or MyFitnessPal to log your meals for a little while until you get the hang of eating this way.
One piece of advice is DO NOT try to fast in the beginning! You are still a sugar burner and it will be miserable! Feed your body REAL food (meat, veggies, and fat) and eat three decent meals at first. The fats and protein will keep you satisfied. Give your body the fats it needs to start the process of becoming a fat burner. If you try to fast or eat a calorie deficit in the beginning, you will just torture yourself and give up. Once you are fat-adapted (4 to 6 weeks for most people) You will Intuitively start to feel more satisfied and less hungry. Then you can begin to fast a couple days a week if you want (or just 1 meal a day) and you will be using your body's fat stores during this time. In time you will find what works for you and if fasting doesn't work for you, skip it and just eat in the lower range of your macros and you will still lose weight.
Best of luck!
Michelle14 -
Hey everyone, I’ve been on keto for 5 consecutive days now, and I really have some bad cravings. I want cereal, fruits, and other healthy but high carb foods. Is going 5 days on keto and 2 days high carb a bad option? Thanks!
Can you eat 5 days low carb/keto and 2 days high carb.. absolutely. Its a cyclic style diet and essentially the premise of Lyle McDonalds UD2 diet. And its actually how i currently eat (well i do 4.5 days of low cal/very low carb and 2.5 days of refeeding with very high carb, higher calories).0 -
Hey everyone, I’ve been on keto for 5 consecutive days now, and I really have some bad cravings. I want cereal, fruits, and other healthy but high carb foods. Is going 5 days on keto and 2 days high carb a bad option? Thanks!
Why do you feel the need to do keto if you get carbs craving? The whole point for someone to do keto is because they enjoy it and feel satiated by eating high fatty foods....if that's not you, then you don't need to do keto, there are countless ways to lose weight. Diets are only tools, a caloric deficit is the key to losing weight.
If you still insist on doing some sort of keto....although you won't be really in ketosis, then do what psuLemon suggested, if not, just move on and find another diet that may help you stick with your goals.4 -
Chances are it is from low sodium. It causes fatigue which can be mistaken for hunger. Make sure you are getting enough. At least 2 teaspoons of salt a day.
Some people do CKD which is a cyclical ketogenic diet, And others do TKD (targeted) around exercise. I would increase sodium, and possibly calories for a few days, and see how you feel. It takes time to break food habits, so maybe give yourself time to find out if that is what it is.0 -
Hey everyone! Update; I’m feeling a lot better than this morning, and I’m confident I can maintain keto for a long time without getting booted out of ketosis, thanks for the help // I got my carbs down to 5%(19g) - but I’m eating a bit too much protein (25% instead of 10%) // I’m doing keto to lose weight, down 3 pounds so far 1
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Also, I was undergoing keto flu for a while, that’s why I had headaches and high cravings0
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Hey everyone! Update; I’m feeling a lot better than this morning, and I’m confident I can maintain keto for a long time without getting booted out of ketosis, thanks for the help // I got my carbs down to 5%(19g) - but I’m eating a bit too much protein (25% instead of 10%) // I’m doing keto to lose weight, down 3 pounds so far
I don't think there's any good reason to keep your protein so low. Maybe one of the ketoers will come back around and chime in on that. Glad you're doing better0 -
Hey everyone! Update; I’m feeling a lot better than this morning, and I’m confident I can maintain keto for a long time without getting booted out of ketosis, thanks for the help // I got my carbs down to 5%(19g) - but I’m eating a bit too much protein (25% instead of 10%) // I’m doing keto to lose weight, down 3 pounds so far
I agree with the PP, there is no need to restrict protein when eating a ketogenic diet unless you need high ketones for medical reasons, and even then you can raise ketones with a higher MCT oil intake. No need to cut protein. Protein is satiating and can help you preserve lean tissue. Less is usually not better.Also, I was undergoing keto flu for a while, that’s why I had headaches and high cravings
Glad you solved your low electrolytes problem.
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10% protein is way too low if you're eating in a calorie deficit (to lose weight).Hey everyone! Update; I’m feeling a lot better than this morning, and I’m confident I can maintain keto for a long time without getting booted out of ketosis, thanks for the help // I got my carbs down to 5%(19g) - but I’m eating a bit too much protein (25% instead of 10%) // I’m doing keto to lose weight, down 3 pounds so far
To lose weight, you just have to be in a calorie deficit.4 -
Also, I was undergoing keto flu for a while, that’s why I had headaches and high cravings
Dang, sorry to hear that. So easy to avoid that! But, props to you for not discontinuing that decision. Many do.
As you know now - electrolytes are your friend (especially sodium...but also magnesium and potassium).0 -
Hey everyone! Update; I’m feeling a lot better than this morning, and I’m confident I can maintain keto for a long time without getting booted out of ketosis, thanks for the help // I got my carbs down to 5%(19g) - but I’m eating a bit too much protein (25% instead of 10%) // I’m doing keto to lose weight, down 3 pounds so far
So, there are essentially four kinds of Keto. The one that "most" follow (I am not sure that I can really say "most"....so please afford me some latitude with that) is the Standard Ketogenic Diet. That has a macronutrient breakdown of roughly 70% of your calories from Fats, 25% of your calories from Protein and 5% of your calories from Carbs.
Naturally, the key to any diet (whatever we want to call Keto) is that you can do it day-in, day-out! So, if that works for you, then by all means follow that. If, however, you need to adjust things a little bit....then consider doing that.
And, since you are following Keto to lose weight, please keep in mind that losing weight is all about CICO....in other words, expending more calories than you consume. So, maintaining a caloric deficit. I mention this specifically because some people do Keto for medical reasons (it helps with several things...). Also, some believe that Keto allows you to just eat and eat and eat (it does not....).
Enjoy!1 -
Hey everyone! Update; I’m feeling a lot better than this morning, and I’m confident I can maintain keto for a long time without getting booted out of ketosis, thanks for the help // I got my carbs down to 5%(19g) - but I’m eating a bit too much protein (25% instead of 10%) // I’m doing keto to lose weight, down 3 pounds so far
Losing weight comes from a calorie deficit and that can be achieved following a ketogenic diet, or any other way of eating that you enjoy and find satiating and sustainable. Others already covered the point about your protein goal. Have you done much reading about a ketogenic diet, how to successfully implement it, and why you think it would be beneficial for you?5 -
Basically, I already gave up a lot of carbs and I heard that in ketosis my body would start burning fat for energy instead of carbs, which would hopefully lead to me not being so tired like I was before I found out about keto. Thanks for the comments of my protein goal I’ll keep that in mind / also for anyone new bone broth is a lifesaver for keto flu 1
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If you are into keto for the steadier energy, it might be best for you to avoid higher carb days. You could end up with the blood glucose roller coaster.
If you really do want those higher carb foods, perhaps a TKD will work for you. Eat those carbs (within reason of course
) right around exercise. Have the fruit and then workout, or go for a brisk walk. If interested in a targeted ketogenic diet, the best place to look might be Ketogains. Lots of info there around carb timing.
Best wishes.1 -
Basically, I already gave up a lot of carbs and I heard that in ketosis my body would start burning fat for energy instead of carbs, which would hopefully lead to me not being so tired like I was before I found out about keto. Thanks for the comments of my protein goal I’ll keep that in mind / also for anyone new bone broth is a lifesaver for keto flu
Just as an FYI, your body constantly uses fat and carbs for energy... More so with daily activities, it would burn fats. Going keto will slightly change the ratio, but substrate utilization does really mean anything for the average person1 -
Basically, I already gave up a lot of carbs and I heard that in ketosis my body would start burning fat for energy instead of carbs, which would hopefully lead to me not being so tired like I was before I found out about keto. Thanks for the comments of my protein goal I’ll keep that in mind / also for anyone new bone broth is a lifesaver for keto flu
Why do you think it matters if you burn a higher proportion of fat?
You will burn more fat because you will be eating more fat - your increased fat burn is from your food, your body fat reduction comes from your calorie deficit.
Burning fat is totally normal part of everyday life and doesn't have to be forced and doesn't require ketosis.
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