Ketogenic Diet

I'm 36, 5'9 and was 230lbs on 10/13/19. Started diet/eating more healthy on 10/14/19 and now its 10/21/19, This morning 226.0 lbs. Just eating veggies and lean protein for lunch and dinner, breakfast is usually a brown rice cake from Trader Joe's and some fat free yogurt or cottage cheese. No fruits. Staying away from all the candy and chips i use to eat. I did have a major gallstone attack/and it was stuck in the bile duct before being released. So i have a history of gallstones, cannot really do keto due to the high fats i need from keto. Just need to start exercising. I feel lighter, better, more energy.

 

What do you consume during those 24-36 hour periods?

I have not yet done a prolonged fast but may want to incorporate a 24 hour fast every month.

 

There ya go. It’s all about eating better and exercise of any kind. Eat better move more it’s a pretty simple concept. Good luck

 

Black Coffee / Water

 

The metabolic benefits of IF cannot be achieved by just eating right and working out. The fasting aspect is necessary.

 

I was under the impression you need 72 hours

Are we twins? I started last Sunday also. 40, 6'3 230 and woke up 224 today and I had a bunch of energy this morning.

I prefer the slow carb diet (4hr body) but I am giving this a go. I am a coffee freak but have been doing pretty good with the bullet proof coffee.

I need to get some exercise.

 

No broths or electrolytes?

 

Tea too

 

I don't. I'm sure it wouldn't hurt.

 

16 hours is the bare minimum to start getting the beneficial metabolic changes as well as the positive cell proliferation benefits.

Protocols are typically 16:8, 18:6, 20:4, OMAD (one meal a day), and a 24 hour fast.

 

good stuff man!! whats your normal daily intake of foods; bfast? lunch? Dinner? times..

 

As long as you are intentional about your nutrition its not too difficult.

The key is understanding its intermittent fasting, not intermittent starving. If you want to start, start with the 16:8. So you fast 16 hours eat in an 8 hour window.
Before you start have a nice high protein, high fat, low carb meal just before that 16 hour window starts. It will tide you over.
You shouldn’t be starving during your fasting window on a regular basis. You still need to sufficiently eat in that feeding window to provide your body with the nutrition it needs.

It only took me a day or two to adjust. I think the more you rely on carbs the worse adjusting to IF is.

 

Breakfast is 30 grams of protein (3 eggs and turkey sausage) in the first 30 minutes along with bulletproof coffee
Lunch is noon. 30 grams of whatever protein I meal planned for the week (Chicken, Pork, Hamburger). Veggies and a handful of almonds
Dinner is 6:00ish. 30 grams of protein and veggies.
1-2 glasses of dry red wine (gives me something to look forward too)
I eat whatever I want on saturday for lunch.

I don't count calories since I am not eating calorie dense foods. Its funny but I don't have a sugar craving only after one week.

I have realized the my portion control is horrible with protein which in turns causes constipation for me.

My plan is to continue this until thanksgiving then give up and start again on New Years.

 

The changes are a result of no food. The body is reacting to the lack of food. As keto the body reacts to the lack of carbs. Your body is always fighting to get back to equilibrium. Just like those who think I’ll drink alkaline water and raise my ph. Doesn’t work. I’m 50 years old, simple eat well and exercise daily. Been doing for 35 years , no need for starving or cutting out an entire food group. Some of these DIETS because that’s what they are most are not sustainable long term, and one you stop is when you realize how your body has been damaged by asking to do something it was not meant to do, not have food, chemically change because it was forced to etc. But good luck to all in your journey. Remember are you are what you eat or lack there of. Pretty simple concept.

 

The physiological benefits of intermittent fasting extend far beyond weight loss. I’m 5’9” 155lbs and 8% body fat. I have no interest in weight loss.

Fasting is not starving nor is it caloric restriction.

Ketogenic diets are not deprivation. Your body is able to create any carbohydrates needed by your body. Your body is also able to very effectively function off of ketones.

Not only are IF and ketogenic diets very effective in treating metabolic diseases, autoimmune diseases, and cancers they also are both sustainable over a lifetime.

Your body sustains no adverse effects from either one.

 

Week one is a bitch. Week two the sugar craving goes away and IMO thats the largest hurdle. After that just buy what you need and GTFO of the store.

 

I’m sorry, I misunderstood.

Baby steps on the keto. Going from zero to perfect keto at once is very difficult. Work to improve as much as you can overtime.

 

Just do it, man.... No easy way out. No Hacks. The best thing is to educate your self on the subject and form an understanding of what you are trying to accomplish. It's all mental.

Once you get over the withdrawals from sugar. It's all downhill from there. Still takes discipline but its 100% worth the grind. IMO

Side bar... I've got a buddy I've been helping( texting him weekly making sure he's sticking with it) with Keto. He was a big boy 420 lbs he started in Jan 2019... With just diet change as of last week, he was 307 lbs. Super stoked for him. He looks like a new man.

Carb Delete friends you don't need that kind of negativity in your life.

 

That's why I have a cheat meal once a week. Keeps it in check and something to work towards.

 

As a fellow rider. I can tell you having your body running on fat vs carbs is a game changer. It has really helped me take it my riding to the next level. Energy level, Joints feel better. Most rides I've been hitting the PRs ( on the uphills). It just feels like I never run out of gas.