Trying to work out Keto and IF
scottyaus2732
Posts: 67 Member
47 year old Male here living in Sunny Brisbane Australia.
Stay active and play Masters AFL and go to the gym to lift weights, but still managed slowly to get fat and put myself on the wrong health track.
Recently read a book on the problems Suger (Fructose) and Seed oils cause and have been cutting them both out of my life. Only been 4 weeks so plenty of hurdles yet.
Day 8 of 16/8 IF which I use an app to assist with. But i believe to make IF work better I need to be On a Keto diet for a while and break it every couple of weeks for a few weeks and then get back on.
But I am struggling with the keto bit. Can go low carb but tend to go high protein and moderate fat.
Advice tips questions.
Please.
Stay active and play Masters AFL and go to the gym to lift weights, but still managed slowly to get fat and put myself on the wrong health track.
Recently read a book on the problems Suger (Fructose) and Seed oils cause and have been cutting them both out of my life. Only been 4 weeks so plenty of hurdles yet.
Day 8 of 16/8 IF which I use an app to assist with. But i believe to make IF work better I need to be On a Keto diet for a while and break it every couple of weeks for a few weeks and then get back on.
But I am struggling with the keto bit. Can go low carb but tend to go high protein and moderate fat.
Advice tips questions.
Please.
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Replies
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If carbs are low enough you are keto. Moderate fat is fine.
Even the experts say so.
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Makes sense.
Given that I have some fat I want to lose and that I only really want to lose 6 more kilograms. I’m in no rush as long as it happens and my health improves.
What percentages should I aim for without getting to wrapped up in it all?0 -
Heya Scotty, the protein is not as important as the low carb.... You should be aiming for 65% fat, 30% protein, 5% carbs (People over 40 should be taking on a little extra protein to maintain muscle mass).
I do intermittent fasting (aka skipping breakfast) work days some days..... and this is only possible because of Keto.
I regularly go over on my Protein, but fuckit, I am having great results, why mess with it now..2 -
Scotty, try adding some mayonnaise to your diet, whole egg may has no carbs and is a great source of fat... also fat bombs help (apparently, dont use them myself) if you just want to get fat higher up...0
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If I were lifting weights or wanting to workout on keto diet, I would flip to:
High protein, moderate fat, and low carb.
I would probably start traditional, high fat, moderate protein, low carb. Once body adjust to low carbs, weights coming off, and wanting to incorporate workouts... Then I'd switch to up protein.
Good luck. Can always play with macros and adjust.1 -
Went and bought two keto cook books today.
Will look at the good foods and bad foods and cook a few of the recipes.
Been good on the carbs today (ie less than 5 percent) and my blocked nose and sniffle has gone.
Fell fullish and about to start fasting again. Well under food intake.
Cheers all for the advice it’s appreciated.1 -
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Not required post unsure how to delete.
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Day 10 of IF, all 16 plus hours and should have hit keto or heavy keto at some time in there.
Day 2 of being in here and getting more serious about being keto as opposed to that would be nice.
Day 1 of testing my urine with keto testing strips.
Not in keto. That’s after 17 hours fasting and coming from the gym. I have a non stim pre workout though. According to ingredients no sugers or other carbs. I’m surprised, but not surprised at the same time. I never thought this was going to be easy to adjust to.0 -
scottyaus2732 wrote: »
Day 1 of testing my urine with keto testing strips.
Not in keto. That’s after 17 hours fasting and coming from the gym. I have a non stim pre workout though. According to ingredients no sugers or other carbs. I’m surprised, but not surprised at the same time. I never thought this was going to be easy to adjust to.
Urine strips will only show excessive ketones that your body couldn’t use. You could be in ketosis and the urine strips won't show it.
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Cheers mate, here goes more of that learning stuff.
Is that the same for blood ketone tests if I decided to go down that path?0 -
I didn't think too much about keto, didn't stress, kept workouts very light cardio (25 minutes), light strength (10-20 minutes core and light hand weights).
Cut carbs, artificial sweeteners (except stevia and monk fruit which I guess are labeled natural not artificial), beans, grains, legumes, and vegetable oils (including corn, safflower, canola).
Ate meats, dairy, and low carb veggies and fruits... Filled in missing calories with good fats (just because it's easy and high calorie).
Ketosis just fell into place. Even IF just happened naturally. On Keto, I'm never hungry upon waking. I unintentionally started 16:8 IF.
Good luck, don't over-think it, I didn't find it too difficult to adjust. I seriously think the internet makes it out to be much harder than it actually is.3 -
I kind of fell in this direction as well without actively seeking it out.
But I have a few ambitions that will require some thought.
I want more testosterone and more muscle, less fat and better health markers. I play footy (Aussie Rules) poorly and given I’m 48 this year I want to play better. So I need good cadivascular health etc etc.
I’m sick of living feeling ok, I want to live and kick butt and feel like I’m 20 years younger.
So Emma everything you say makes sense and this is were I have started. But we’re can I go from here? Now that a question I intend to explore.
* Had to edit as *kitten* changed to kitten. I don’t want to kick kittens.2 -
scottyaus2732 wrote: »Cheers mate, here goes more of that learning stuff.
Is that the same for blood ketone tests if I decided to go down that path?
Blood ketone measuring is the most accurate.
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Had a cappacino with stevia today after going for a walk with my daughter.
That blew out my carbs.
Will be interesting the end of play today’s results.0 -
@scottyaus2732
My fiance started keto with me... His hormones definitely changed...I would definitely say his testosterone has increased.
And we both had a severe increase in energy.
Increasing proteins would more than likely help you hit your goals!
Good luck, keep us updated. I am upping my proteins, so I'm curious about others doing the same... What the results will be...
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How old was hubby at the time?
How long did it take to push through to we’re his hormones changed and he had plenty if energy.
For me no suger is now going on 5 weeks. 16/8 IF is day 10. But for keto I’m unsure. I’m sure i get there but not certain I stay there. Looking at my diary today I won’t be.
Edit
Just went back my salted macadamia nuts scanned as soy crisps. Corrected that and I’m more hopeful.
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Salmon and veggies for dinner so I should be ok.0
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Yeah, a little higher than keto level carbs. We went strict, clean Keto pretty much from the beginning.... We originally were shooting for 50 net carbs, but after two days dropped to around 15 net carbs daily and stayed there.
My fiance is young... Much younger than my (45yr old) self, but when I met him two and a half years ago, he was obese, had fatty liver, fibromyalgia, and hypothyroidism (now has none of the above).
We've both had crazy hormonal effects from keto... He has been developing muscles out of no where (not working out), increase in male libido, increase in strength, a few behavioral changes, etc.
Our energy skyrocketed after about one week of being in ketosis.
My daughter on keto also same results... Hormonal changes and energy.
I just attributed all the changes to the significant increase in red meats we've been eating.
We IF 16:8... But not intentionally, after starting Keto, our appetite upon waking vanished.2 -
Emma your input has been very much appreciated. I have been fighting the pidgeon holing of saying I’m now on a keto diet and would have much rather stated I’m low carb.
Plus I have been listen to plenty of podcast by Dave Aspry on Bulletproof radio. But keto it is.
My ketone urine stick registered I was in ketosis, several hours after my capacino and after my macadamia nuts that blew out my carbs a tad today. So with discipline and guidance I hope to experience all that that entails over the coming weeks.
For what it’s worth everything I’ve done in the last 5 weeks has not been for nothing as my weight has gone from 114.9 kg to 107.6 kg today. BF 33 something to 28 something. Done on a cheap pair of scales. It for now as long as the tool being used is consistent and time of day is also the trend and mirror is what I’m looking at.
For what it’s worth that care to take the time to motivate/push/educate. My goals are:
Weight 103 kg
BF less than 20 percent (re-evaluate after that)
Experience health and zest for life again.
Be a beast in the footy field.
Take these attributes into my 50’s, I turn 48 in October.
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scottyaus2732 wrote: »Emma your input has been very much appreciated. I have been fighting the pidgeon holing of saying I’m now on a keto diet and would have much rather stated I’m low carb.
Plus I have been listen to plenty of podcast by Dave Aspry on Bulletproof radio. But keto it is.
My ketone urine stick registered I was in ketosis, several hours after my capacino and after my macadamia nuts that blew out my carbs a tad today. So with discipline and guidance I hope to experience all that that entails over the coming weeks.
For what it’s worth everything I’ve done in the last 5 weeks has not been for nothing as my weight has gone from 114.9 kg to 107.6 kg today. BF 33 something to 28 something. Done on a cheap pair of scales. It for now as long as the tool being used is consistent and time of day is also the trend and mirror is what I’m looking at.
For what it’s worth that care to take the time to motivate/push/educate. My goals are:
Weight 103 kg
BF less than 20 percent (re-evaluate after that)
Experience health and zest for life again.
Be a beast in the footy field.
Take these attributes into my 50’s, I turn 48 in October.
That's Awesome Progress!!!!
I've been kicked out of ketosis a couple of times now, and I can tell. When it happens, I feel bloated and blah! Energy level plummets... Wake the next morning feeling groggy and mild headache.
My fiance and I are hoping to increase proteins soon and see how that goes, start transitioning into maintenance.
My daughter has dropped so much weight, she is trying to increase carbs enough to still be low carb, but quit losing weight!
Ketosis is a crazy thing!!
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Day 4 of Keto and my mood, flu and general sense of normalicy appear to be stabilising. But no massive rush or abundance of energy yet. Weight loss has stabilised and I’m sticking to approx 109 kg.
Time to persevere, persist and be patient and wait for the other benifits to start emerging. Though I’m sure there are already a raft of health markers that are heading in the right direction that I am not aware of.
Though given none if this was in any plan, I was mearly wandering towards health I did make things hard on myself and no doubt the best advice I have received was to take electrolytes.
Given time I intend to chew through the abundance of supplements I have stockpiled in search of my wondering to achieve health.
My staples moving past that point, from what I can gather are:
Keto diet (eating healthiest ingredients I can afford),
Magnesium,
Some form of multi vitamin or greens supplement.
Adrenal switch,
Life cykle mushroom extracts, and
MCT oil.
Stabilise for a while and visit a doctor to get health and hormone markers checked.
After reading all the above,
What else is critical?
What else is strongly suggested?
What else is nice to take if you can?
What is a an absolute waste or potentionalky counter intuitive?
Cheers.
PS if there is a thread covering this please point me in that direction.
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scottyaus2732 wrote: »Day 4 of Keto and my mood, flu and general sense of normalicy appear to be stabilising. But no massive rush or abundance of energy yet. Weight loss has stabilised and I’m sticking to approx 109 kg.
Time to persevere, persist and be patient and wait for the other benifits to start emerging. Though I’m sure there are already a raft of health markers that are heading in the right direction that I am not aware of.
Though given none if this was in any plan, I was mearly wandering towards health I did make things hard on myself and no doubt the best advice I have received was to take electrolytes.
Given time I intend to chew through the abundance of supplements I have stockpiled in search of my wondering to achieve health.
My staples moving past that point, from what I can gather are:
Keto diet (eating healthiest ingredients I can afford),
Magnesium,
Some form of multi vitamin or greens supplement.
Adrenal switch,
Life cykle mushroom extracts, and
MCT oil.
Stabilise for a while and visit a doctor to get health and hormone markers checked.
After reading all the above,
What else is critical?
What else is strongly suggested?
What else is nice to take if you can?
What is a an absolute waste or potentionalky counter intuitive?
Cheers.
PS if there is a thread covering this please point me in that direction.
I never bought the MCT oil. I haven't needed it. I told myself not to invest money in any "keto" marketed products unless I got a very stubborn, very prolonged plateau.
I take magnesium 250 mg.
I cook mostly with sea salt.
I very lightly sprinkle potassium salt substitute on my cooked foods.
I take an adrenal blend supplement, but not for keto, for my adrenaline disorder.
I hit most of my nutrients through food, except b12 (mal-absorbent) so I take sublingual b12.
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Two eggs
Mct oil
Cheese
Tuna
Butter
Spinach leaves
Pepper and salt.1 -
Clean carb day today.
Minimum protein moderate fat.
Let’s see how this goes.
How I feel.
How long it takes to get back in ketosis.
No IF for two days either. Kinda dictated by footy at 0930 h tomorrow.
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Update
Struggling with Potassium levels, so getting that potassium salt to help boost it up. Also started drinking coconut water to try and do the same thing, as well as the occasional banana (great pre workout). As a result my net carbs are sitting approx 50 to 60 grams in the search of Potasium.
Though this still allows me to achieve 16 plus hours of fasting a day and some kilojoules in the bank most days (no blow outs yet).
107 kg this morning so steady weight loss. Body comp changing very slowely.
I have had hints of energy above normal but not that massive rush I keep hearing about. To be fair though I think I predominately hover on the cusp of keto, rather than stay in it for prolonged periods. So I imagine this is the cause.
Either way my diet has improved immensely from what it was. My weight has dropped steadily over the period so no complaints here.
Think I’m more low carb than keto and believe diet change and IF are mostly attributable to the successes. Still wouldn’t mind tweaking a few things and experience true fat adaption. Though this may take some time.1 -
I use Potassium salt substitute called "No Salt salt substitute"
A few light sprinkles a day bumps my potassium up.
It tastes okay sprinkled on prepared foods, but to me tastes bitter when cooked. So I cook with white sea salt.
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CW: 109 kg
GW: 103 kg
My goal buy end of September is to 105 kg.
01 Sep - 108.5 kg
08 Sep - 106.6 kg
15 Sep -
22 Sep -
29 Sep -1
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