Intermittent fasting on keto
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.
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
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?
I am 16/8 or 18/6 depending on the day1
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
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
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
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
1thankful_momma wrote: »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.
Mind games like what?0
haitsemahal wrote: »
Mind games like what?
Mostly like... I’m not really hungry, just bored... or wanting a distraction/break from work and get up and go to the kitchen instead of going for a walk or something. The mind games of the habits and thoughts that surround food.3
So what was this? A glycogen dump from my liver?!?! I was at 19 hours with Bg of 69 and ketones of 2.1.... 22 hours and Bg of 101 and ketones of 1.5!!!!! Nothing but water. Ugh2
1thankful_momma wrote: »So what was this? A glycogen dump from my liver?!?! I was at 19 hours with Bg of 69 and ketones of 2.1.... 22 hours and Bg of 101 and ketones of 1.5!!!!! Nothing but water. Ugh
The body is a strange creature. Dont sweat it. The minute by minute checks may be confusing. Trust the system and stick to it. The rest will follow!0