Keto and Intermittent Fasting

[Warrior Spirit]

Keto and Intermittent Fasting

I've done keto for the last 5 months with a couple breaks for holidays.

It worked well at first, but I kinda peaked. Probably lost 12-15 lbs total. I am a big guy 6'4 255, played college football freshman year at about 225, 42 years old now and I run and or lift 4-5 times per week.

The only carbs I ate: one carrot per day; about 1.5 oz milk, a few ounces of raw cauliflower; a keto bar with 2 g carbs; whatever veggie I had with dinner, usually salad, cabbage, or brussel sprouts. Other than that eggs, meat, peanuts, pork rinds. I was around 30-40 net carbs a day, without cheating at all. Zero beer, zero sugar, zero grains.

For some reason I just didn't feel like it was going to work for me long term. I'm going to try calorie counting and see if that works at all.

Idk. 40 net carbs kinda high and those bars can’t always be trusted cause some sugar substitutes or alcohols they use have the same effect as real sugar and more net carbs than they list.

Did mine in combination with 20/4 IF. WAS 225 at start and my goal as per usual was 200. Wasn’t worried about the weight so much, figured it would be relatively easy to lose. Used MyFitnessPal pal app. It set me up at about 2000 calories to lose that weight. And it came off real easy right from the beginning. After 4 or 5 weeks, I was at 195. So I reset the app to maintain the weight and it set me up for 2800 calories. After another month, weight went down to 180 so I backed off the IF from 20/4 to 16/8. Still lost another 5 pounds after that and that is where my weight leveled off which was a lot lower than my goal was or had ever been but it felt good.

Didn’t have any drinks but water in the first month. My net carbs was usually well under 20 net carbs. Normally right about 10. Spinach was my vegetable of choice as it only has 1 or 2 net carbs per serving. For the first month, I’d have 4 servings of that and 1 avocado a day and the rest was all eggs and meat and a couple tablespoons of coconut oil or MCT oil and a tablespoon of cod liver oil.

Cheated once in those first 5 weeks. I ate a half gallon of French Vanilla ice cream during a UFC PPV. I also did about 3 or 4 36 hour fasts that first month when I first learned of autoph.agy.

Now, for the last 8 months or so just been eating much of the same with a few more liberties taken, more exciting drinks than water [emoji23] and just go by the feel so I don’t have to track with the app anymore. Weight has not budged in that time and I reached a much lower weight than I anticipated I would.

 

[dennehy]

If someone eats 40 grams of carbs a day for a month, it doesn't seem physically possible to not be ketosis. There aren't carbs for the body to burn.

 

[Warrior Spirit]

If someone eats 40 grams of carbs a day for a month, it doesn't seem physically possible to not be ketosis. There aren't carbs for the body to burn.

He said net carbs so would have been higher than 40 if you added in all the fiber and sugar alcohols that aren’t counted in net carbs.

 

[dennehy]

Still, the body need far, far more fuel that even 50 or 60 grams of carbs. That's two ounces of carbs.

 

[Warrior Spirit]

Keto and Intermittent Fasting

Still, the body need far, far more fuel that even 50 or 60 grams of carbs. That's two ounces of carbs.

Why? Body capable of making its own glucose. Spinach, broccoli, kale and all green leafy veggies very low in net carbs. I get at least 4 servings of something like spinach or broccoli a day and usually an avocado and sometimes (average of once or twice per week) a sweet potato, the only thing heavier in carbs that I allow far. Really don’t see any other essential carbs I’m missing out on and eating all that still keeps me under 20 when I don’t have the sweet potato and under 50 when I do.

What your problem was is you likely had a total of 60 or more carbs which is more than the allowable 5%. Assuming you didn’t do IF either cause ya didn’t mention it but if you did that would have made all the difference and would have had you in ketosis for the majority of the time and the fat would have melted off.

 

[dennehy]

Why? Body capable of making its own glucose. Spinach, broccoli, kale and all green leafy veggies very low in net carbs. I get at least 4 servings of something like spinach or broccoli a day and usually an avocado and sometimes (average of once or twice per week) a sweet potato, the only thing heavier in carbs that I allow far. Really don’t see any other essential carbs I’m missing out on and eating all that still keeps me under 20 when I don’t have the sweet potato and under 50 when I do.

What his problem was is he likely had a total of 60 or more carbs which is more than the allowable 5%. Assuming he didn’t do IF either cause he didn’t mention it but if he did that would have made all the difference and would have had him in ketosis for the majority of the time and the fat would have melted off.

I'm the only one who's been posting in this thread recently, there isn't some other guy. You can't tell by my avatar?

Also you don't seem to get the point I'm making. I'm saying that in the course of daily activity the body need far more energy than what is provided by 50 grams (and that is a good deal more than I usually ate per day) of carbs. Hence it must use other sources like fat for the vast majority of its energy.

 

[Warrior Spirit]

I'm the only one who's been posting in this thread recently, there isn't some other guy. You can't tell by my avatar?

Also you don't seem to get the point I'm making. I'm saying that in the course of daily activity the body need far more energy than what is provided by 50 grams (and that is a good deal more than I usually ate per day) of carbs. Hence it must use other sources like fat for the vast majority of its energy.

I know. I corrected it but was thinking we were talking about someone else before. Tiny view in Tapatalk[emoji23]

The body gets far more energy in ketosis than when burning carbs. The ketones are what the body converts the fat to in order to use it in place of sugar. When you burn ketones, you’ll find you have more energy than when you burn sugar. It’s the superior source of energy for your body. Also gives more mental clarity..... except when using tapatalk.

 

[dennehy]

I know. I corrected it but was thinking we were talking about someone else before. Tiny view in Tapatalk[emoji23]

The body gets far more energy in ketosis than when burning carbs. The ketones are what the body converts the fat to in order to use it in place of sugar. When you burn ketones, you’ll find you have more energy than when you burn sugar. It’s the superior source of energy for your body. Also gives more mental clarity..... except when using tapatalk.

Yes, I understand the idea. What I'm saying is that if I only eat 20-40 net carbs per day, for a month, my body should have no choice but to go into ketosis because I'm not consuming close to enough carbs to fuel my body. Yet despite this, the weight did not melt off, although I did drop a pretty good amount.

 

[Warrior Spirit]

Keto and Intermittent Fasting

Yes, I understand the idea. What I'm saying is that if I only eat 20-40 net carbs per day, for a month, my body should have no choice but to go into ketosis because I'm not consuming close to enough carbs to fuel my body. Yet despite this, the weight did not melt off, although I did drop a pretty good amount.

It wasn’t optimized. Should have been lower. If you combined it with intermittent fasting that would have made the difference. I combined mine with IF and still took in half the carbs you did. That’s why it worked so well and so fast for me. When you eat throughout the day, the body just wants to burn sugar cause that’s what it’s been doing for you. The goal of keto, as far as weight loss goes, Is to not only get into ketosis but make the body fat adapted so it prefer to burn fat rather than sugar. I’ve been on it long enough to be fat adapted. I could eat a whole pizza today, get kicked out of ketosis but still get right back into ketosis tomorrow cause my body is now use to using fat for fuel rather than sugar.

You may not have even gotten over that initial hump to put yourself into ketosis for any extended time.

 

[Ares]

So I was just reading about ketosis and they mention ketosis/ketoacidosis happen to type 1 diabetics (like me), which I knew... if you let blood sugar get super high.

But they frame it as a purely bad thing that only happens to diabetics if they don't control their sugar.

However, I don't believe this is accurate.

ketosis, achieved with blood sugar control and cutting back on carbs, as I am doing, should be good for me.... so long as I don't cut so far back that I cause myself to go into ketoacidosis.

If you allow ketosis to go too far and become ketoacidosis whether because your blood sugar is 600 or you've starved yourself quite literally, that is just plain bad.

If you allow ketosis as a diabetic because your blood sugar is rising beyond normal limits, but hasn't quite hit ketoacidosis, it is bad because high blood sugar is always bad for your organs.

If you allow ketosis to happen naturally, by cutting back on net carbs, but still consuming enough low-carb food to nourish yourself, and using a lower, appropriate amount of insulin, this is fine.

That is the way I am seeing it.... am I off base at all?

 

[dennehy]

It wasn’t optimized. Should have been lower. If you combined it with intermittent fasting that would have made the difference. I combined mine with IF and still took in half the carbs you did. That’s why it worked so well and so fast for me. When you eat throughout the day, the body just wants to burn sugar cause that’s what it’s been doing for you. The goal of keto, as far as weight loss goes, Is to not only get into ketosis but make the body fat adapted so it prefer to burn fat rather than sugar. I’ve been on it long enough to be fat adapted. I could eat a whole pizza today, get kicked out of ketosis but still get right back into ketosis tomorrow cause my body is now use to using fat for fuel rather than sugar.

You may not have even gotten over that initial hump to put yourself into ketosis for any extended time.

There wasn't sugar to burn throughout the day.

 

[Novak]

So I was just reading about ketosis and they mention ketosis/ketoacidosis happen to type 1 diabetics (like me), which I knew... if you let blood sugar get super high.

But they frame it as a purely bad thing that only happens to diabetics if they don't control their sugar.

However, I don't believe this is accurate.

ketosis, achieved with blood sugar control and cutting back on carbs, as I am doing, should be good for me.... so long as I don't cut so far back that I cause myself to go into ketoacidosis.

If you allow ketosis to go too far and become ketoacidosis whether because your blood sugar is 600 or you've starved yourself quite literally, that is just plain bad.

If you allow ketosis as a diabetic because your blood sugar is rising beyond normal limits, but hasn't quite hit ketoacidosis, it is bad because high blood sugar is always bad for your organs.

If you allow ketosis to happen naturally, by cutting back on net carbs, but still consuming enough low-carb food to nourish yourself, and using a lower, appropriate amount of insulin, this is fine.

That is the way I am seeing it.... am I off base at all?

Not off base, what you're describing is accurate.

 

[Warrior Spirit]

So I was just reading about ketosis and they mention ketosis/ketoacidosis happen to type 1 diabetics (like me), which I knew... if you let blood sugar get super high.

But they frame it as a purely bad thing that only happens to diabetics if they don't control their sugar.

However, I don't believe this is accurate.

ketosis, achieved with blood sugar control and cutting back on carbs, as I am doing, should be good for me.... so long as I don't cut so far back that I cause myself to go into ketoacidosis.

If you allow ketosis to go too far and become ketoacidosis whether because your blood sugar is 600 or you've starved yourself quite literally, that is just plain bad.

If you allow ketosis as a diabetic because your blood sugar is rising beyond normal limits, but hasn't quite hit ketoacidosis, it is bad because high blood sugar is always bad for your organs.

If you allow ketosis to happen naturally, by cutting back on net carbs, but still consuming enough low-carb food to nourish yourself, and using a lower, appropriate amount of insulin, this is fine.

That is the way I am seeing it.... am I off base at all?

You have the right idea. You want to control your sugar as a diabetic. Ketoacidosis occurs when sugar goes way to high, a failure of the body to be able to regulate it. Keto actually normally does the opposite and keeps sugar levels lower than people, who don’t restrict carbs, do.

 

[Warrior Spirit]

There wasn't sugar to burn throughout the day.

A little goes a long way. The macros of keto are important especially in the beginning. The body will adjust to make less sugar coming in go further unless you break the cycle and stop any sugar from frequently coming in. This is where IF helps a ton. By going 16 or more hours daily without eating, the body is left no choice but to burn fat.

And when first starting keto, it can take several days to get into ketosis and get it going. Starting off with a long fast speeds that along.

 

[Ares]

I also didn't realize those piss test strips I had when I was first diagnosed, which check for ketoacidosis if ur blood sugar is high af, can be used by anyone to just check if their body is in ketosis or not.

Learn new shit every day.

 

[Ares]

A little goes a long way. The macros of keto are important especially in the beginning. The body will adjust to make less sugar coming in go further unless you break the cycle and stop any sugar from frequently coming in. This is where IF helps a ton. By going 16 or more hours daily without eating, the body is left no choice but to burn fat.

And when first starting keto, it can take several days to get into ketosis and get it going. Starting off with a long fast speeds that along.

I put 2 TBS of CoffeeMate into my coffee the first weekend doing Atkins.

Entered it into the tracker and it was like "Bruh u just used 2121908309218032 net carbs"

 

[Novak]

What's your guys' favorite Keto fast food option? Kinda taboo but it happens.

I love Popeyes blackened chicken strips... awesome on the go

 

[Ares]

What's your guys' favorite Keto fast food option? Kinda taboo but it happens.

I love Popeyes blackened chicken strips... awesome on the go

Wendy's triple cheeseburger, double the meat, toss away the bun.

 

[Novak]

Wendy's triple cheeseburger, double the meat, toss away the bun.

Wendy's is awesome about people ordering bunless. Try it out, they lettuce wrap the burger for you.

 

[Ares]

Wendy's is awesome about people ordering bunless. Try it out, they lettuce wrap the burger for you.

Gotta skip ketchup... or is there keto-friendly ketchup?