Intermittent fasting on keto
JaneNev85
Posts: 11 Member
I broke my 36 hour fast with a nice juicy T-Bone steak and a cute little healthy salad. This is the first time I’ve gone that long without eating (besides when I was young and partying)
I feel so satisfied after eating which doesn’t happen often when I’m not dieting. Who else does intermittent fasting? How long do you go before you eat?
I feel so satisfied after eating which doesn’t happen often when I’m not dieting. Who else does intermittent fasting? How long do you go before you eat?
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I did IF about 98% of the time for the last year or so following low carb. I started strict keto in March 2020 and now I generally do 18:6, but occasionally 20:4 or 16:8. I did some longer fasts last year (24-48 hours) and may do some longer ones again next month.3
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I'm not a fan of anything over 24 hours. At that point, you start losing lean body mass pretty quickly. Totally not worth it to me.5
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It is not unhealthy to do 24-72 hour fast atleast once a month as there is tremendous benefits on the cellular level but def not everyday. I typically do 20:4 (4-5days a week) as you lose the benefits of weight loss when you do it everyday (not to mention it lowers your basal metabolic rate). I love it as I feel more energized when I do and eat less and have less cravings. I follow Dr. Berg and Thomas Delauer on Keto and IF so I know my facts pretty good. The only thing that has kept .e from my goal is my drinking....eeeekkk... add me keto friends if you would like.4
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I'm doing OMAD (one meal a day) and that seems to be working for me.
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Doing 16:8 5 days a week.0
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Doing 16:8 7 days a week.
Enjoying keto ... just started logging to make sure my calorie count is legit.2 -
Krisydee103 wrote: »It is not unhealthy to do 24-72 hour fast atleast once a month as there is tremendous benefits on the cellular level but def not everyday. I typically do 20:4 (4-5days a week) as you lose the benefits of weight loss when you do it everyday (not to mention it lowers your basal metabolic rate). I love it as I feel more energized when I do and eat less and have less cravings. I follow Dr. Berg and Thomas Delauer on Keto and IF so I know my facts pretty good. The only thing that has kept .e from my goal is my drinking....eeeekkk... add me keto friends if you would like.
Out of curiosity, why would you want to lower your BMR? That means you would burn leas calories per day.
Why I don't object to IF, I wouldn't do it because it doesn't support my goals. There is sufficient evidence on spreading protein over 3-4 meals a day to optimize MPS. Given i try to maintain or gain muscle in a deficit, its just a more optimal approach for me. I also aim for 1-1.2g/lb of protein per lb of weight.1 -
She was saying she doesn't do IF everyday so she does NOT to lower her BMR3
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SamFranks99 wrote: »She was saying she doesn't do IF everyday so she does NOT to lower her BMR
Thanks. Read the wrong2 -
This is an interesting subject, I typically eat low carb (50g total) low sugar, Gluten free, low calorie, I don’t lose much weight, I’ll be honest, I’m working with an endocrinologist though so hope is near. Lol. my doc suggested IF and just recently I have been able to stay on track 16:8 has been successful for me, I no longer night time eat which was a trigger for me but I have been gaining, I thought it would help with losing 😑 but some of you guys have mentioned basal metabolic rate and now I’m wondering if my weight gain while IF is from crappy quarantine not always on track with diet eating or if it’s the IF. It’s probably my food choices, they havnt been the best due to the current pandemic and supply shortage. But when I read about the BMR it was like a light bulb turned on.. how long should one try this style of eating before seeing it’s not the right path for me personally.. 🤷🏼♀️0
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I find 16:8 IF and Keto is pretty natural. I am rarely hungry in the AM on Keto so it’s just a natural cycle. I have breakfast maybe once a week to shake it up a bit.3
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Since starting Keto I do at least a 16:8 everyday but most days can easily do 18:6 I was so surprised at how easy and clarifying it is. I used to eat constantly and feel such a difference!1
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Hi, I'm brand spanking new to Keto. The fasting is the easy bit, and I read that you should eat 70% fat 20% protein and 10% carbs. Which sounds quite hard. What is the norm if there is one, or am i getting hung up on this percentage and macro deal.0
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minxiemoogan wrote: »Hi, I'm brand spanking new to Keto. The fasting is the easy bit, and I read that you should eat 70% fat 20% protein and 10% carbs. Which sounds quite hard. What is the norm if there is one, or am i getting hung up on this percentage and macro deal.
Yeah, don't get hung up on macros. Low enough carbs for long enough is what gets you into and keeps you in ketosis. Tweaking fat and protein is what keeps us energetic, preserving lean muscle as we lose weight, and keeps us full. Personally, I found protein at 30-35% worked out best for me. If I just kept carbs below 50g, eating green leafy veg, meat, and some low-carb dairy (not a lot of added fat), my macros fell right about there without me having to think much about it. And my calories were easy to manage, too. Worrying excessively over macros is for athletes and those who use keto medically. Us rank-and-file folk need not worry so much. What we need is to eat enough protein to preserve lean muscle (something lost during weightloss using any plan) and to keep our calorie deficit consistently over time. How that looks will be different for everyone. 70% fat is hard and not necessary, so mess around with what you like to eat to keep you full and on-plan and feeling good and don't worry about the exact numbers.5 -
I fell into fasting overnight from about 18:30-19:00 until next morning 07:30-08:30 so 12-14 hr fasts with only sips of water before bed. Longer than that I grab food and binge. Not fully keto more like low carbs b/c carbs and fats are a huge problem for me.
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I'm not a fan of anything over 24 hours. At that point, you start losing lean body mass pretty quickly. Totally not worth it to me.
Hmm there are some studies that contradict this statement. I am not advocating for longer fast, but I am wondering why you say "you start loosing muscle mass" instead of saying "I start loosing muscle mass"?
I have come to the conclusion that all dietary information is merely a suggesting cause every individual is very different and reacts to ever food in their own special way. Would you agree?5 -
walker1world wrote: »I'm not a fan of anything over 24 hours. At that point, you start losing lean body mass pretty quickly. Totally not worth it to me.
Hmm there are some studies that contradict this statement. I am not advocating for longer fast, but I am wondering why you say "you start loosing muscle mass" instead of saying "I start loosing muscle mass"?
I have come to the conclusion that all dietary information is merely a suggesting cause every individual is very different and reacts to ever food in their own special way. Would you agree?
Studies support typical results in a population. Yes, there are variables but generally not going to be significantly different. Things like total protein consumption and weight training are going to be a driving factor for retaining muscle. Fasting does not retain muscle. What it does is cause transient increases in HGH. This is driven by the increase fatty acids flowing. HGH is commonly associated with muscle. But in reality, its non muscle lean body mass (tissue, fluid, bone, etc..). Keto is already an impediment to gaining muscle since carbs are anti catabolic and support increased muscle recovery. Keep in mind there is nothing anabolic about fasting.1 -
Hi there. I’m new to this blog And MFP
My doctor is recommending IF / keto for weight loss . 16/8
I’m really hoping that it will finally help me to lose extra 50 lbs .
I guess I’m just looking for some support/ motivation .
I realize we are all different but can anyone tell me their actual successes with this or do I need to start a new blog?2 -
down 2.5 #. 3
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Joseph1104 wrote: »Hi there. I’m new to this blog And MFP
My doctor is recommending IF / keto for weight loss . 16/8
I’m really hoping that it will finally help me to lose extra 50 lbs .
I guess I’m just looking for some support/ motivation .
I realize we are all different but can anyone tell me their actual successes with this or do I need to start a new blog?
@Joseph1104
Over 1.5 years I lost almost 100lb. Toward the end as calorie needs decreased I started using IF as a strategy to keep within decreased calorie goals. I like to eat more later in the day, so I fast until lunch or dinner, leaving a big bulk of calories for those 2 meals. I still use it to maintain my weight though I'm no longer keto, just low-carb.
If you want to keep track of your personal success you can create your own thread here in the group and report there and maybe get cheers or feedback from other members. There's also a monthly challenge thread we keep pinned at the top of the Group page where members report their progress during the month if you are interested in that. https://community.myfitnesspal.com/en/discussion/10798851/june-monthly-challenge#latest
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Last week I started the 24 hr fasting protocol that is in Dr Fung's 1st book Complete Guide to Fasting (with J Moore) -- no breakfast every day, lunch every other day, dinner every day. Eat keto or LCHF. Try to get in enough cals in that one or two meals, but not too much. I am aiming for 1000-1200 cals per day. My carb/fat/prot ratios are 5/55/40%, I rarely hit the protein, but trying as I am 63 and need more as I age.
I plan to do this a few weeks, to "strengthen my fasting muscle" as they say, then shift to the next level, which is 36 hr fasts 3 days a week. Eat 3 meals, skip entire day, eat 3 meals, skip, eat, skip etc. Until the weight is lost, then maintain on the 24 hour schedule.
My reasons are to lose a few Covid kilos, and get back into ketosis more regularly. It is working so far, but I need to stop the low carb beer! arg. That is the hardest part!
Anyone interested in this should go listen to the old 2017 podcast Moore, Megan Ramos and Fung did called Fasting Talk -- no new episodes, but lots of tips on how to stick with it. Jimmy is annoying sometimes but the content is solid.
One Megan tip: change up your fasting schedule every once in a while, as your body seems to adjust to regularity and you might plateau. Do longer fasts every so often to shake things up.
Happy Fasting!4 -
Joseph1104 wrote: »Hi there. I’m new to this blog And MFP
My doctor is recommending IF / keto for weight loss . 16/8
I’m really hoping that it will finally help me to lose extra 50 lbs .
I guess I’m just looking for some support/ motivation .
I realize we are all different but can anyone tell me their actual successes with this or do I need to start a new blog?
I went keto in 2016 to lose over 100 lbs. It took me about two and a half years. I found the diet suited me and I have stayed with it in maintenance. I never tested for ketones or anything, but I have stayed under 20 net carbs a day, and what i do could be described a keto 14/10 IF really. I don't eat anything after a 6 PM supper and start the day at 5 AM(ish) with HWC in coffee.2 -
Wow 36 hours that's will power! I do keto and If started at 20/4 now I do 16/8 or 18/6.JanesWorld1985 wrote: »I broke my 36 hour fast with a nice juicy T-Bone steak and a cute little healthy salad. This is the first time I’ve gone that long without eating (besides when I was young and partying)
I feel so satisfied after eating which doesn’t happen often when I’m not dieting. Who else does intermittent fasting? How long do you go before you eat?
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I am 16/8 or 18/6 depending on the day 1
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I started 16:8 IF the first week of May this year. I started practicing the Warrior schedule on l Aug first. It’s definitely challenging some days to get all your nutrients into OMAD within such a small eating window.1
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Thought I should report back on my IF journey... So the Fung style of F/F/dinner everyday works, but only if I do clean fasting. That means no milk or cream in my coffee, and no sweeteners in the water, no BCAAs, etc. Just water, tea, coffee and salt in the fasting window. I went on a hiking holiday 2 weeks ago and ate everything in sight. Came back 2 kilos heavier, and as of this morning I weighed less than when I left! so the clean fasting works for me. Now, just to keep it up a while longer to lose the fat around my middle.5
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MeganD1704 wrote: »I am 16/8 or 18/6 depending on the day
I fast every day . My eating window is noon to 7 pm. Two meals a day and completely fast on Tuesday and Thursday. I feel great.2 -
baconslave wrote: »minxiemoogan wrote: »Hi, I'm brand spanking new to Keto. The fasting is the easy bit, and I read that you should eat 70% fat 20% protein and 10% carbs. Which sounds quite hard. What is the norm if there is one, or am i getting hung up on this percentage and macro deal.
Yeah, don't get hung up on macros. Low enough carbs for long enough is what gets you into and keeps you in ketosis. Tweaking fat and protein is what keeps us energetic, preserving lean muscle as we lose weight, and keeps us full. Personally, I found protein at 30-35% worked out best for me. If I just kept carbs below 50g, eating green leafy veg, meat, and some low-carb dairy (not a lot of added fat), my macros fell right about there without me having to think much about it. And my calories were easy to manage, too. Worrying excessively over macros is for athletes and those who use keto medically. Us rank-and-file folk need not worry so much. What we need is to eat enough protein to preserve lean muscle (something lost during weightloss using any plan) and to keep our calorie deficit consistently over time. How that looks will be different for everyone. 70% fat is hard and not necessary, so mess around with what you like to eat to keep you full and on-plan and feeling good and don't worry about the exact numbers.
I'm actually getting 70% fat without even trying really. I think it deoends on what you are used to eating. We tend to stick to the same things. Atleast for me. Last time I did keto from 2017-2019 and my macros stayed about 8% C/65-75% F/ 25-35% P. Now I'm averaging about 5/70/25. I have gotten to the point that I don't even log until the end of the say to see where I am. But I eat a lot of the same things3 -
I'm new to both and have found it's surprisingly easy which kind of scares me but I'm going to go with it. It's amazing because so far I haven't been craving junk food at all and feel really good. I'm fasting 16:8 every day.3
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I’m three weeks into keto now. Started 18/6 most days after week one. I’m going to work up to 36 hr three days a week. Hunger hasn’t been the issue... electrolytes and mind games have been so far.1
