Keto Diet with Intermittent Fasting
- Thread starter StevieC
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I'm going to start eating a keto diet Monday. But I went to the store for diapers and came out with this also... I'm going to miss cookies and jelly beans
Stevie you are doing quite a bit of fasting there the keto may help you feel not hungry but your weight loss is from the fasting. Good work and your discipline is top notch.
Originally Posted by Skippy722
I'm going to start eating a keto diet Monday. But I went to the store for diapers and came out with this also... I'm going to miss cookies and jelly beans
Wrong way to start.
You don't carb load before restricting carbs. That will make it harder.
That bag of jelly beans has 370 g of carbs, which is what you should have spread out over 18 days (assuming it is the 41oz bag, 37g carbs per serving, 10 servings in a bag).
And the box of cookies, that is another 3 days worth of carbs (based on 17 g per serving (4 cookies) and 5 servings in that box). 3 weeks worth of carbs in that basket.
Not implying your going to eat all that yourself in 1 day, but just gives you perspective in how many carbs are in that.
This is based on having 20g carbs per day (standard level for keto, although some say 30g).
If you go into it with the attitude you are going to "miss" something, it will be much harder to stick to.
When I started, I just decided one day to do it. I had read about it and researched for several months, but had not changed my eating habits at all till one day I decided I was tired of being fat.
I did not binge eat all the stuff I can no long have before I started, and I have not had a single "cheat" day (which will kick you out of ketosis and your body has to start over again).
I hear many people say they are on the Keto diet and do a cheat day once a week, but can't lose weight. I try to explain that it takes 1-3 weeks just to get into ketosis, so if you "cheat" once a weak, you never get into it. They are on a low carb diet, not the keto diet, and those are 2 different things (keto is always low carb, but low carb is not always keto).
For me, this is not a diet, it is a new way of eating that I plan on following for the rest of my life. When I get to my ideal weight, I know I can start adding a few more carbs, but pizza, candy, cookies, chips and all that "good stuff" are no longer things I will eat, and I am ok with that.
60 lbs lost in just over 5 months, by just changing my diet.
Not a bit more exercise (I walk 3-5 miles/day 3 days a week at work, but no specific cardio exercise regimen).
If I actually got off my rear and did some cardio and strength training instead of sitting here on the computer, I would probably be losing it faster.
I hope to be at my goal weight in less than a year (still have 115 lbs to get there), but I really don't see why I can't do it.
Originally Posted by dave1251
Stevie you are doing quite a bit of fasting there the keto may help you feel not hungry but your weight loss is from the fasting. Good work and your discipline is top notch.
Yes, it is, but when in ketosis, the fasting burns more body fat than somebody that is not in ketosis.
Regular intermittent fasting on a "normal" diet will result in some weight loss, but not much, and not long term, and longer fasting will result in muscle loss, not fat loss.
In ketosis, the body is already used to using fat for energy, so it uses up body fat faster, with minimal impact on muscle mass.
Originally Posted by dave123
Would be nice to know what his daily calorie intake is when he is in feed cycle.
Funny thing, you don't really worry about calories with the keto diet. You care about fat, protein and carb intake (commonly refered to as "macros"). The calorie part just works itself out if you meet your macro goals.
I'm going to start eating a keto diet Monday. But I went to the store for diapers and came out with this also... I'm going to miss cookies and jelly beans
Wrong way to start.
You don't carb load before restricting carbs. That will make it harder.
That bag of jelly beans has 370 g of carbs, which is what you should have spread out over 18 days (assuming it is the 41oz bag, 37g carbs per serving, 10 servings in a bag).
And the box of cookies, that is another 3 days worth of carbs (based on 17 g per serving (4 cookies) and 5 servings in that box). 3 weeks worth of carbs in that basket.
Not implying your going to eat all that yourself in 1 day, but just gives you perspective in how many carbs are in that.
This is based on having 20g carbs per day (standard level for keto, although some say 30g).
If you go into it with the attitude you are going to "miss" something, it will be much harder to stick to.
When I started, I just decided one day to do it. I had read about it and researched for several months, but had not changed my eating habits at all till one day I decided I was tired of being fat.
I did not binge eat all the stuff I can no long have before I started, and I have not had a single "cheat" day (which will kick you out of ketosis and your body has to start over again).
I hear many people say they are on the Keto diet and do a cheat day once a week, but can't lose weight. I try to explain that it takes 1-3 weeks just to get into ketosis, so if you "cheat" once a weak, you never get into it. They are on a low carb diet, not the keto diet, and those are 2 different things (keto is always low carb, but low carb is not always keto).
For me, this is not a diet, it is a new way of eating that I plan on following for the rest of my life. When I get to my ideal weight, I know I can start adding a few more carbs, but pizza, candy, cookies, chips and all that "good stuff" are no longer things I will eat, and I am ok with that.
60 lbs lost in just over 5 months, by just changing my diet.
Not a bit more exercise (I walk 3-5 miles/day 3 days a week at work, but no specific cardio exercise regimen).
If I actually got off my rear and did some cardio and strength training instead of sitting here on the computer, I would probably be losing it faster.
I hope to be at my goal weight in less than a year (still have 115 lbs to get there), but I really don't see why I can't do it.
Originally Posted by dave1251
Stevie you are doing quite a bit of fasting there the keto may help you feel not hungry but your weight loss is from the fasting. Good work and your discipline is top notch.
Yes, it is, but when in ketosis, the fasting burns more body fat than somebody that is not in ketosis.
Regular intermittent fasting on a "normal" diet will result in some weight loss, but not much, and not long term, and longer fasting will result in muscle loss, not fat loss.
In ketosis, the body is already used to using fat for energy, so it uses up body fat faster, with minimal impact on muscle mass.
Originally Posted by dave123
Would be nice to know what his daily calorie intake is when he is in feed cycle.
Funny thing, you don't really worry about calories with the keto diet. You care about fat, protein and carb intake (commonly refered to as "macros"). The calorie part just works itself out if you meet your macro goals.
I want to update on my early findings after starting this last Monday. I am a type 2 diabetic. My carb intake was based on a percentage that the ADA diet has. My carb intake was 80-120 grams a day based in a 1500 daily calories intake. I am easily 20 pounds overweight.
Starting Monday my intake went down to 43 grams of carbs. Since then I have been running 20 grams daily with consistency. I do know my calorie intake is less than 1500 but I haven't tracked it. I should.
My blood pressure systolic numbers have dropped 20 points in a very short time. My diastolic have dropped about 5 points. My fasting blood glucose was running in the mid 140s and into the 150s. I am now seeing FBS under 130 and this morning it was 116.
I haven't lost much weight yet. I am down a pound. This may be a delayed action and I am not in a hurry to drop the 20 pounds. I'd rather do it slowly. My exercise is still about a hour each day with walking.
So far I am pleased. There is a good deal of discipline that has to come with starting something like this. Like anyone, when I go to the supermarket the bakery section smells wonderful but I walk by.
My meals this week.
Breakfast. Two eggs and two strips of bacon. Coffee black
Late morning. A low carb wrap with turkey, cheese and sometimes bacon
Early afternoon. Same as late morning.
Supper. Beef and broccoli stir fry with mushrooms and onions. I eat this by itself, no rice.
Fish with vegetables.
One hamburger patty by itself with vegetables.
On some days I will drink a protein smoothie with 4oz of cold black coffee, 2oz of 2% milk and a scoop of Jarrow chocolate whey protein. 8 grams of carbs. Tons of nutrients.
Starting Monday my intake went down to 43 grams of carbs. Since then I have been running 20 grams daily with consistency. I do know my calorie intake is less than 1500 but I haven't tracked it. I should.
My blood pressure systolic numbers have dropped 20 points in a very short time. My diastolic have dropped about 5 points. My fasting blood glucose was running in the mid 140s and into the 150s. I am now seeing FBS under 130 and this morning it was 116.
I haven't lost much weight yet. I am down a pound. This may be a delayed action and I am not in a hurry to drop the 20 pounds. I'd rather do it slowly. My exercise is still about a hour each day with walking.
So far I am pleased. There is a good deal of discipline that has to come with starting something like this. Like anyone, when I go to the supermarket the bakery section smells wonderful but I walk by.
My meals this week.
Breakfast. Two eggs and two strips of bacon. Coffee black
Late morning. A low carb wrap with turkey, cheese and sometimes bacon
Early afternoon. Same as late morning.
Supper. Beef and broccoli stir fry with mushrooms and onions. I eat this by itself, no rice.
Fish with vegetables.
One hamburger patty by itself with vegetables.
On some days I will drink a protein smoothie with 4oz of cold black coffee, 2oz of 2% milk and a scoop of Jarrow chocolate whey protein. 8 grams of carbs. Tons of nutrients.
Originally Posted by dave1251
Stevie you are doing quite a bit of fasting there the keto may help you feel not hungry but your weight loss is from the fasting. Good work and your discipline is top notch.
I'm doing the fasting to accelerate it to 10lbs a week versus the 3lbs a week with just the diet.
Stevie you are doing quite a bit of fasting there the keto may help you feel not hungry but your weight loss is from the fasting. Good work and your discipline is top notch.
I'm doing the fasting to accelerate it to 10lbs a week versus the 3lbs a week with just the diet.
Originally Posted by dave123
Would be nice to know what his daily calorie intake is when he is in feed cycle.
Couldn't tell you, but I eat till I'm full and eat when I'm hungry on the feeding days. I don't track macros or calories.
Would be nice to know what his daily calorie intake is when he is in feed cycle.
Couldn't tell you, but I eat till I'm full and eat when I'm hungry on the feeding days. I don't track macros or calories.
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Originally Posted by PimTac
I want to update on my early findings after starting this last Monday. I am a type 2 diabetic. My carb intake was based on a percentage that the ADA diet has. My carb intake was 80-120 grams a day based in a 1500 daily calories intake. I am easily 20 pounds overweight.
Starting Monday my intake went down to 43 grams of carbs. Since then I have been running 20 grams daily with consistency. I do know my calorie intake is less than 1500 but I haven't tracked it. I should.
My blood pressure systolic numbers have dropped 20 points in a very short time. My diastolic have dropped about 5 points. My fasting blood glucose was running in the mid 140s and into the 150s. I am now seeing FBS under 130 and this morning it was 116.
I haven't lost much weight yet. I am down a pound. This may be a delayed action and I am not in a hurry to drop the 20 pounds. I'd rather do it slowly. My exercise is still about a hour each day with walking.
So far I am pleased. There is a good deal of discipline that has to come with starting something like this. Like anyone, when I go to the supermarket the bakery section smells wonderful but I walk by.
My meals this week.
Breakfast. Two eggs and two strips of bacon. Coffee black
Late morning. A low carb wrap with turkey, cheese and sometimes bacon
Early afternoon. Same as late morning.
Supper. Beef and broccoli stir fry with mushrooms and onions. I eat this by itself, no rice.
Fish with vegetables.
One hamburger patty by itself with vegetables.
On some days I will drink a protein smoothie with 4oz of cold black coffee, 2oz of 2% milk and a scoop of Jarrow chocolate whey protein. 8 grams of carbs. Tons of nutrients.
Good work... What I find is that sometimes you will hit what seems like a wall in weightloss but then it will drop off in the weeks later. What is happening here is your body is burning fat and replacing it with water weight temporarily and then the water gets excreted and the weight falls off. It looks like a stall but actually isn't as the fat is displaced for water weight temporarily. I will have weeks where it looks like I've lost 1-2lbs and then the following week loose 12lbs or more. The diet is about the same week to week in what I eat.
I want to update on my early findings after starting this last Monday. I am a type 2 diabetic. My carb intake was based on a percentage that the ADA diet has. My carb intake was 80-120 grams a day based in a 1500 daily calories intake. I am easily 20 pounds overweight.
Starting Monday my intake went down to 43 grams of carbs. Since then I have been running 20 grams daily with consistency. I do know my calorie intake is less than 1500 but I haven't tracked it. I should.
My blood pressure systolic numbers have dropped 20 points in a very short time. My diastolic have dropped about 5 points. My fasting blood glucose was running in the mid 140s and into the 150s. I am now seeing FBS under 130 and this morning it was 116.
I haven't lost much weight yet. I am down a pound. This may be a delayed action and I am not in a hurry to drop the 20 pounds. I'd rather do it slowly. My exercise is still about a hour each day with walking.
So far I am pleased. There is a good deal of discipline that has to come with starting something like this. Like anyone, when I go to the supermarket the bakery section smells wonderful but I walk by.
My meals this week.
Breakfast. Two eggs and two strips of bacon. Coffee black
Late morning. A low carb wrap with turkey, cheese and sometimes bacon
Early afternoon. Same as late morning.
Supper. Beef and broccoli stir fry with mushrooms and onions. I eat this by itself, no rice.
Fish with vegetables.
One hamburger patty by itself with vegetables.
On some days I will drink a protein smoothie with 4oz of cold black coffee, 2oz of 2% milk and a scoop of Jarrow chocolate whey protein. 8 grams of carbs. Tons of nutrients.
Good work... What I find is that sometimes you will hit what seems like a wall in weightloss but then it will drop off in the weeks later. What is happening here is your body is burning fat and replacing it with water weight temporarily and then the water gets excreted and the weight falls off. It looks like a stall but actually isn't as the fat is displaced for water weight temporarily. I will have weeks where it looks like I've lost 1-2lbs and then the following week loose 12lbs or more. The diet is about the same week to week in what I eat.
Interesting you mentioned the water point. I've noticed my water intake is up, which also coincides with urinary output, not a bad thing. I'm sure my body is adjusting to this new diet. I've noticed some finger tremors, not attributed to glucose levels. Also my energy levels are lower in the afternoon but my mind seems clearer.
It's still too early to really make any judgements.
It's still too early to really make any judgements.
Originally Posted by PimTac
Interesting you mentioned the water point. I've noticed my water intake is up, which also coincides with urinary output, not a bad thing. I'm sure my body is adjusting to this new diet. I've noticed some finger tremors, not attributed to glucose levels. Also my energy levels are lower in the afternoon but my mind seems clearer.
It's still too early to really make any judgements.
When going to either a low carb or keto diet, the body does not need as much water since it is not having to process as many carbs, so it will dump the excess water, but is still important to drink a lot of water as well (not just in the beginning, but always).
One of the things I did not realize till it was pointed out to me, but I don't have near as much gas as I used to, like almost never.
I also don't poop as much (I can go a week sometimes).
Yes it is because I eat less, but I eat less because I am filled up faster and longer with a high fat diet vs a regular diet.
Interesting you mentioned the water point. I've noticed my water intake is up, which also coincides with urinary output, not a bad thing. I'm sure my body is adjusting to this new diet. I've noticed some finger tremors, not attributed to glucose levels. Also my energy levels are lower in the afternoon but my mind seems clearer.
It's still too early to really make any judgements.
When going to either a low carb or keto diet, the body does not need as much water since it is not having to process as many carbs, so it will dump the excess water, but is still important to drink a lot of water as well (not just in the beginning, but always).
One of the things I did not realize till it was pointed out to me, but I don't have near as much gas as I used to, like almost never.
I also don't poop as much (I can go a week sometimes).
Yes it is because I eat less, but I eat less because I am filled up faster and longer with a high fat diet vs a regular diet.
Originally Posted by PimTac
Interesting you mentioned the water point. I've noticed my water intake is up, which also coincides with urinary output, not a bad thing. I'm sure my body is adjusting to this new diet. I've noticed some finger tremors, not attributed to glucose levels. Also my energy levels are lower in the afternoon but my mind seems clearer.
It's still too early to really make any judgements.
Keep me posted... I find it interesting how others find lower carb diets. (Even if it's not Keto).
Interesting you mentioned the water point. I've noticed my water intake is up, which also coincides with urinary output, not a bad thing. I'm sure my body is adjusting to this new diet. I've noticed some finger tremors, not attributed to glucose levels. Also my energy levels are lower in the afternoon but my mind seems clearer.
It's still too early to really make any judgements.
Keep me posted... I find it interesting how others find lower carb diets. (Even if it's not Keto).
Originally Posted by StevieC
Originally Posted by PimTac
Interesting you mentioned the water point. I've noticed my water intake is up, which also coincides with urinary output, not a bad thing. I'm sure my body is adjusting to this new diet. I've noticed some finger tremors, not attributed to glucose levels. Also my energy levels are lower in the afternoon but my mind seems clearer.
It's still too early to really make any judgements.
Keep me posted... I find it interesting how others find lower carb diets. (Even if it's not Keto).
Will do. I wasn't planning on a Keto diet per se but a low carb one. I'm not trying to go high fat either. With a history of cardiovascular disease in the family I didn't want to go there.
I've set up my iPhone to track more of the macros. I know there are loads of apps out there but many want a subscription these days and they like to track you. I use Apple's Shortcuts app on the latest iOS. It works great and simple to use. Takes just a few minutes to set up. It's one of the best things to come from them lately.
Originally Posted by PimTac
Interesting you mentioned the water point. I've noticed my water intake is up, which also coincides with urinary output, not a bad thing. I'm sure my body is adjusting to this new diet. I've noticed some finger tremors, not attributed to glucose levels. Also my energy levels are lower in the afternoon but my mind seems clearer.
It's still too early to really make any judgements.
Keep me posted... I find it interesting how others find lower carb diets. (Even if it's not Keto).
Will do. I wasn't planning on a Keto diet per se but a low carb one. I'm not trying to go high fat either. With a history of cardiovascular disease in the family I didn't want to go there.
I've set up my iPhone to track more of the macros. I know there are loads of apps out there but many want a subscription these days and they like to track you. I use Apple's Shortcuts app on the latest iOS. It works great and simple to use. Takes just a few minutes to set up. It's one of the best things to come from them lately.
This is the most comprehensive all in one video explaining everything there is to know about Keto.
This guy was 280lbs and now he's trim/fit as you see in the video, as shown here: https://youtu.be/b2ZbDB8P_jM?t=180
This guy was 280lbs and now he's trim/fit as you see in the video, as shown here: https://youtu.be/b2ZbDB8P_jM?t=180
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This is a good 3 part series on lower carb diets if you have the time...
Another update one week further into this low carb diet.
My carb intake is between 18-25 grams a day.
Breakfast has been two hard boiled eggs and either two strips of bacon or two sausage links.
Lunch remains a low carb whole wheat wrap 10 inches in diameter with store brand sliced turkey ( thin sliced). I use 6 slices of this turkey, some sliced Monterey Jack cheese, mustard and a couple of Dill pickle sandwich slices. (Easier to fit in the wrap).
Dinner. Either the same wrap sandwich again or I will make a stir fry. This week was a variation of Kung Pow chicken. Kung Pow mix packet, chicken, mushrooms, broccoli, zucchini, and green onions. I can get several meals from one batch made.
I am down three pounds in two weeks. More importantly, my blood glucose is running 100-110 fasting which I am very happy with. I still take Metformin. My blood pressure is in the 120s to low 130s over the upper 80's to low 90's. This is a twenty point drop on average for the upper number and around 5 points for the lower.
Energy has improved. I still walk about two miles each morning. The weather is slowly improving so that will increase as will my outside activities as they do for most people.
My carb intake is between 18-25 grams a day.
Breakfast has been two hard boiled eggs and either two strips of bacon or two sausage links.
Lunch remains a low carb whole wheat wrap 10 inches in diameter with store brand sliced turkey ( thin sliced). I use 6 slices of this turkey, some sliced Monterey Jack cheese, mustard and a couple of Dill pickle sandwich slices. (Easier to fit in the wrap).
Dinner. Either the same wrap sandwich again or I will make a stir fry. This week was a variation of Kung Pow chicken. Kung Pow mix packet, chicken, mushrooms, broccoli, zucchini, and green onions. I can get several meals from one batch made.
I am down three pounds in two weeks. More importantly, my blood glucose is running 100-110 fasting which I am very happy with. I still take Metformin. My blood pressure is in the 120s to low 130s over the upper 80's to low 90's. This is a twenty point drop on average for the upper number and around 5 points for the lower.
Energy has improved. I still walk about two miles each morning. The weather is slowly improving so that will increase as will my outside activities as they do for most people.
If you keep doing that you will keep depleting your glycogen stores over the longer term and decrease fat attached to your organs and that is in your liver and it will just continue to improve from there.
My spouse had high blood sugar on the same medication and then switched diets and it slowly started to drop along with the weight as yours has until medication was no longer needed...
Good stuff. I love hearing low/lower carb work for others.
My spouse had high blood sugar on the same medication and then switched diets and it slowly started to drop along with the weight as yours has until medication was no longer needed...
Good stuff. I love hearing low/lower carb work for others.
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