You have to be in ketosis too.
JFL if you think you can go without food for a month and not be in ketosis
Were you overweight when you fasted for a month, or got yourself extra dirty?
I haven't noticed a lack of sleep, I sleep way too much, I wish one of the side effects for me was less sleep.
Slightly overweight. 25-26 BMI and around 22% body fat. By the end of it, I was down to a BMI of 23 but still 20% bf or more.
That's the opposite of what I got. I was stuck at 23% body fat then when I started keto fasting I finally got to 17% and am still going lower every week.
It'll get harder once you hit around 15%. Dieting will get physically and mentally exhausting.
Keto and intermittent fasting is supposed to lower body fat while preserving muscle. I have two days a week where I eat extra carbs from fruit, but I try to go into ketosis again as fast as possible, I also take several important vitamins in the form of capsules and powders that may be helping me keep my strength.
That's something the carbophobic crowd likes to claim. There is a slight elevation of human growth hormone during fasting, but it's a very small amount, not nearly enough to counteract the lower rate of muscle protein synthesis and higher rate of muscle protein breakdown that both happen with low-carb diets and intermittent fasting. As the body has no direct storage mechanism for protein, it's forced to turn protein it can't use for synthesis or metabolic upkeep into glucose.
I've been listening to youtube keto dieters and they've talked about these topics but I forgot what they said.
I used to do that, too. It's all pseudoscience; broscience. Most Youtube fitness gurus, including the low-carb crew, are fake naturals. Look at Tim Sheiff's 35-day fast if you want to see more realistic fasting results. You'll notice a marked decrease in muscle mass, and he's not even particularly lean.
Nobody with actual credentials in nutrition science will tout these magical fasting or low-carb benefits. It's just these con artists who, at absolute best, have credentials in some other field of science. There are certain essential nutrients that the body can neither store to any significant degree nor synthesize on its own, two examples being essential amino and fatty acids. Autophagy is constantly occurring in the body whether it's in a fasted state or not, and fasting has no fat loss benefits apart from the very large caloric deficit it creates.
Those nutrients can be replenished when you break your fast. Fasting for over 24 hours is something you shouldn't do more than once a month. All other days during a week you can alternate between OMAD, 20:4 fasting, 16:8 fasting, no fasting, and no keto.
IF is definitely better than extended fasting, but it's still not optimal. You're still getting an inferior ratio of protein synthesis to protein breakdown. If it's what you have to do to maintain a caloric deficit, then by all means keep doing it, but just realize there's no magical muscle-building or fat-burning aspect to what you're doing.
I'm going to ask a keto forum about this and see what they say, because until now I haven't noticed negative effects from this.
It's very easy being in a caloric deficit on keto and IF. Eating many carbs and constantly spiking your insulin throughout the day makes you keep wanting to eat.
https://idmprogram.com/keith-harmon/
The effects are relatively small if you're getting enough protein in general, so it won't be too noticeable. Just don't try to bulk on high-fat IF or you'll just get fat with little muscle gain to show for it.
This hasn't been my experience. Fasting tends to make me binge-prone, especially extended fasting, and I have constant cravings for high-carb food on fasts and on low-carb diets.
It's not that, it's just that people don't listen to it because they're pigs who'll take any excuse they can to gorge themselves and sit on their asses.
High iq, 70% fat calories on keto from the mainstream recommendation is way too much. My calories are only around 30% fat a day.
If you went on a 35 day fast then I don't know how you'd gorge on food and carbs just from 16-20 hours of fasting.
Protein spikes insulin about half as much as carbs, but since I'm intermittent fasting my insulin is also spiking less frequently.
I feel like it's the easiest diet to follow with the most benefits.
That's fairly reasonable to me, especially compared to keto. I get somewhere around 8-12% of my calories from fat and am fine with it.
Getting past day 5 was a real sticking point for me. I had to try several times to not eat for 5 days without binging. Which would normally start with a large keto-friendly meal (this was me still buying into the idea that keto somehow broke CICO), then I'd sort of go on autopilot and eat a massive amount of oatmeal, rice, fruit, and sometimes vodka. It took a long time for me to work up to my longest fast of 32 days. Keeping that stuff out of the apartment didn't help much because I lived right next to a Costco.
You don't actually need high circulating insulin to store body fat.
Nobody followed that shit mang
If your diet is more than 33% based on carbs is already unhealthy and everyone had more than 33% and everyone still do.
It seems like after the first few days of toughness you begin to get used to eating low carbs, probably because you got into ketosis.
It helps me keep off the fat because I have a slow metabolism. The keto diet has been proven for a long time, in 2011 they were talking about it.
I'm the leanest, sharpest, and most energetic I've ever been while getting 60% of my calories from carbs.
Days 3-4 were pretty easy. 1-2 not as easy but still bearable. Failure on day 5 was sudden and immediate. But after I could reliably fast for 5, I had other sticking points at days 7 and 10.
I have carb cravings too sometimes, but doing my non-keto days are enough to keep me not overly crave them on keto days.
I personally don't see the point in eating a lot of fat when we tend to have plenty of fat around our waistlines, but if it helps you stay in a deficit, I don't see the problem from a pure weight loss perspective.
You go-tos are going to be bacon, cheese, hard-boiled eggs, jerky, and full-fat dairy.
The fats I eat are very healthy, only from nuts, seeds, pasture raised goat cheese, pasture raised eggs, wild fish oil, olive oil, and coconut oil. The fats you eat can help aid in fat loss if they're good fats. The keto diet I follow is also on the lower fat side.
They can be any snacks as long as they're low carb or under 50 grams of carbs a day. I eat peanuts and some fruit but I make sure not to over do it when I'm in ketosis. Here are some supplements and food that help me stay full.
Fats can aid fat loss only insofar as they keep your hormones regulated, and you don't need a lot of fat to do that. In theory, you could eat only your essential omega fats and be just fine if you have a fair amount of excess body fat.
Yea turkey bacon and beef jerky have been the go to snacks so far. I hope I can find something decent to provide an alternative taste at least
Thanks for the suggestions because these are exactly what I was looking for. Explore Cuisine seems to have a lot of great low carb alternatives and the powders will help for sure. I thought the past two weeks would be me just eating a bunch of lettuce wrapped cheeseburgers, but I've actually been eating healthier and drinking more nutritious things.
Exactly, those are what make up the majority of my fats.
No problem. Boiled white beans with olive oil on top and steamed veggies are good too.
In my case I think those bacteria spread when I eat lots of sugary foods.
