Keto and Intermittent Fasting

[dennehy]

Can also saute broccoli. Olive oil, some garlic, put florets top down in a cast iron pan and cook them that way until they get a bit brown and crispy on top. Then toss them with salt, turn the heat down and cover to roast until they reach desired tenderness. I prefer them on the crispy side.

 

[Warrior Spirit]

Even on keto, the better shape you get in, the harder it becomes to lose fat. Someone that is at 30% body fat that loses 2 lbs of fat a week on keto, will not continue to lose 2 lbs of body fat a week in a linear progression all the way until they are 3% body fat and contestant ready. Point is, everyone has to return their calories to maintenance otherwise their metabolism will eventually slow. You want this too for obvious reasons, i.e. continuing to live. What's hard though is staying in maintenance when you are out of the diet zone. It's easy to increase the calories too much and yo yo back to above and forth. True for all diets.

Nope, I know better now. There is a world of difference between what I’m talking about and your standard diets w/caloric restrictions.

 

[didshereallysaythat]

Nope, I know better now. There is a world of difference between what I’m talking about and your standard diets w/caloric restrictions.

How lean are you looking to get?

 

[Warrior Spirit]

How lean are you looking to get?

Not looking to get any leaner than I had gotten 7 months ago after my first 2 months combining keto and IF. I would say the past 7 months have just been about maintaining that weight but that would imply there was some effort on my part and there wasn’t. Just took care of itself.

 

[didshereallysaythat]

Not looking to get any leaner than I had gotten 7 months ago after my first 2 months combining keto and IF. I would say the past 7 months have just been about maintaining that weight but that would imply there was some effort on my part and there wasn’t. Just took care of itself.

How lean is that?

 

[Warrior Spirit]

How lean is that?

Leaner than I’ve ever been in my adult life. Would put my body fat % @ 15 ~ 18%. That may not sound excellent but for my age, over 50, it is excellent.

As I mentioned before I use to allow for the annual 20-25 pound weight gain. It was easy enough to lose 20-25 pounds but that was all back when I thought my normal weight was 200. I thought that cause that seemed to be the point I could get too without it getting entirely too hard to lose more. The few times I did get down to about 190, I felt very weakened by even just that 10 pounds of extra weight loss and people would tell me I looked to gaunt thus I determined 200 was the permanent goal.

When I started Keto and IF combined I dropped the first 25 pounds extremely fast. Just kept doing what I was doing and towards the end of the second month noticed my weight had gone below 190 but wasn’t feeling any weaker by that weight loss this time around so kept doing what I was doing and figured I’d like to see where this goes to see what weight I’ll level off at. Leveled off at 175 and to this day I weigh right around that, always within 3 pounds either way.

So then I had experimented a bit to see how many calories a day I could take in and maintain that weight. Most sources would put it at ~ 2500 for those who are moderately active (which may be too kind to say on my behalf). But I found 3000 or even a bit over would suffice. That made it clear to me my metabolism was optimal. This was going to be more food daily than I could have eaten when I was 200+. From then on, I’ve been on cruise control.

 

[Ares]

I stuck at 221 yesterday but my body fat % dropped 0.1%

 

[didshereallysaythat]

Leaner than I’ve ever been in my adult life. Would put my body fat % @ 15 ~ 18%. That may not sound excellent but for my age, over 50, it is excellent.

As I mentioned before I use to allow for the annual 20-25 pound weight gain. It was easy enough to lose 20-25 pounds but that was all back when I thought my normal weight was 200. I thought that cause that seemed to be the point I could get too without it getting entirely too hard to lose more. The few times I did get down to about 190, I felt very weakened by even just that 10 pounds of extra weight loss and people would tell me I looked to gaunt thus I determined 200 was the permanent goal.

When I started Keto and IF combined I dropped the first 25 pounds extremely fast. Just kept doing what I was doing and towards the end of the second month noticed my weight had gone below 190 but wasn’t feeling any weaker by that weight loss this time around so kept doing what I was doing and figured I’d like to see where this goes to see what weight I’ll level off at. Leveled off at 175 and to this day I weigh right around that, always within 3 pounds either way.

So then I had experimented a bit to see how many calories a day I could take in and maintain that weight. Most sources would put it at ~ 2500 for those who are moderately active (which may be too kind to say on my behalf). But I found 3000 or even a bit over would suffice. That made it clear to me my metabolism was optimal. This was going to be more food daily than I could have eaten when I was 200+. From then on, I’ve been on cruise control.

Congrats on the weight loss and reaching your goal.

Didn't you say yesterday that you ate for the first time around 5 pm with the 2 burgers, cheese and then 4 cups of broccoli with butter. And finished it off with an avocado? Is that a normal day for you? That doesn't seem anywhere close to 3,000 calories.

 

[Warrior Spirit]

Congrats on the weight loss and reaching your goal.

Didn't you say yesterday that you ate for the first time around 5 pm with the 2 burgers, cheese and then 4 cups of broccoli with butter. And finished it off with an avocado? Is that a normal day for you? That doesn't seem anywhere close to 3,000 calories.

I eat 2 meals a day. It is a rare occasion I miss the first and don’t eat til 5 but when it does happen I compensate and eat a bit more if I can fit it in without being too full. generally just don’t get hungry any way. It’s more like I just start thinking about food and say, yeah, it’s time to eat. Usually eat lunch between 12-2 and dinner between 5-6:30

 

[Novak]

Incredibly under rated salad topper for keto - salt, pepper, full fat mayo. I much prefer that over oil and vinegar.

 

[Warrior Spirit]

Incredibly under rated salad topper for keto - salt, pepper, full fat mayo. I much prefer that over oil and vinegar.

Agree. Mayo great on salad but either make it yourself or at least buy organic.

 

[Novak]

Agree. Mayo great on salad but either make it yourself or at least buy organic.

Yep, Mayo is one of the easiest things to make at home.

 

[Ares]

Down to 220.4 today.... hoping to break under 220 this week, looking likely.

 

[Novak]

Down to 220.4 today.... hoping to break under 220 this week, looking likely.

Any losses on waist size?

 

[Ares]

Any losses on waist size?

I think a little bit, I notice needing to go up a notch on the belt.

Still fat doe.

 

[Novak]

I think a little bit, I notice needing to go up a notch on the belt.

Still fat doe.

Baby steps my friend

 

[TL1961]

I would recommend stepping on the scale once a week at the same time each week.

I say this after one whole day without getting on the scale. I have been terrible about jumping on every day - but truly am trying to do weekly weigh ins. It was better when I did that.

 

[didshereallysaythat]

Weekly weigh ins.

Buy the accumeasure caliper. You can get it at walmart for 9 dollars and it measures your body fat with one simple measurement. Do that weekly.

If you know your weight and you know your body fat percentage, you then can find your lean mass. Make sure this doesn't go down each week.

Also, weekly tape measurements of waist, chest, neck, hips, thighs, biceps, calves.

If you don't like the results in a week, figure out why and adjust. It's your own GPS in a way.

 

[Ares]

I weigh in same time, every day, my scale does body fat.

I know weight/fat might fluctuate... I prefer to see the data and understand what's happening.

 

[Warrior Spirit]

Incredibly under rated salad topper for keto - salt, pepper, full fat mayo. I much prefer that over oil and vinegar.

In the beginning I tried to make some stuff I'd seen on youtube. Most was too much work and the end product was disappointing but mayo very easy. I bought an immersion blender strictly for this purpose. When adding in the oil you're suppose to do it extremely slowly but I lack that time of patience and if you have an immersion blender you can just put everything in there and just stick it all the way at the bottom and blend slowly upwards. Takes all of 2 minutes.