Keto and Intermittent Fasting

Joined
Jul 4, 2015
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Houston
#1
It's the new year, let's talk about nutrition and health!

In the last 2.5 months I've gone down the nutrition rabbit hole looking for a solution for my increased lethargy in an increasingly stressful work environment. I was consuming 4000-5000 calories a day from stress eating. Granted, I work out and ride skis so I only gained about 10lbs over a month, but it was any food that I could get my hands on. While I can't stop the work stress, I've found my nutrition and exercise has helped my mindset a ton, enter the ketogenic diet and intermittent fasting.

I stumbled upon the ketogenic diet and managed to adopt it within a few weeks. Just so happens I love the healthy, high fat food. I started at 143lbs last month after reigning in my insatiable hunger, dropped to 134.5 over 2 weeks and have leveled up to 137.5 this last week from all the Holiday food festivities and sitting around the house being sick.

But that was the trial run to see if the keto/intermittent fasting lifestyle was achievable for my 10-14 hour work days. It totally is doable, and even preferable. I kick started the new year with a 72 hour fast which helps the body get into deeper ketosis faster. Why keto and intermittent fasting? Healthy body, healthy mind.

Google and various books can explain keto in more detail for you, but it is basically a high fat - low carb (20g a day and under) diet that boosts energy, works with insulin resistance (the common hangry low blood sugar, prediabetes and diabetes high blood sugar), promotes weight loss, appetite control and most importantly for ski/sports uses - increased physical and mental stamina. That is also why I've adopted intermittent fasting; mostly to control the voice in my head that tells me "ah, 1000 more calories won't matter, just work harder at the gym".

All that is doing is training bad habits, and if I want to achieve the results I want during this 2018 ski season and beyond I needed to find something that attached those issues on multiple levels. It has pulled my mindset out of the garbage and I continue to look for opportunities to learn. Nutrition is a fascinating thing and my performance on the track and in the gym is controlled more my my diet than all the hours I spend working out and cycling. Ketosis on a cellular level is truly amazing compared to how the body metabolizes glucose with the 'average American diet' these days.


Anyone here on the keto diet or interested in adopting the lifestyle? I mean c'mon...bacon and eggs are a staple!
 
Joined
Jul 4, 2015
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Location
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#2
Boom, finished my 72 hour fast today. Down to 134 lbs, and ate a keto lunch of champions minus the pico haha. That isn't even real bread that I made, but tasted similar!
Now back to regularly scheduled intermittent 5/2 fasting.

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x2mafia

Maximum effort
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#4
I fast from about 730 till 12. thats the time in between breakfast and lunch. I prefer the Safeway HLH Diet "hot lamp heaven" diet however JBO or BK get thrown into the mix now and again.
 
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#5
Interesting, but you lost me at "Fasting for 3 days" part. Don't you just think about food the whole d@mn time?
Haha, for actual intermittent fasting you do not need to go for 3 days without food. There are a ton of different fasting windows.
I like the 5/2 method where you eat completely normal 5 days a week and fast two non-consecutive days. Some people eat 600 calories on those days, but I prefer to eat nothing at all for get the benefits of cellular repair and fat burning.

I mainly wanted to do the 72 hour fast just to see if I could do it. I love food. So if I could start this year off without food and succeed, what else am I capable of? Incredible mind game.
 
Joined
Feb 19, 2013
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Chico California
#6
Interesting way to intermittent fast. Most people I know have great results eating in the same 6-8hr time frame. IE: between 12pm - 6pm.

I agree with the keto diet. First week you feel like you have the flu and after that you feel like superman. Couple of foods that help me get past the days I am craving carbs:

Bacon and guacamole. I cook a pound of bacon and then a pound of turkey bacon in the left over bacon fat.

Zero calorie powder aid 50/50 with water

sugar free fat free pudding

pork rinds and salsa

In and Out protein style w/mustard (Wendys will also do lettuce wrap burgers)

Chipotle burrito bowl w/hot salsa and extra cheese

And try to limit the few carbs I do get to Mchelob ultra. Lime helps..
 
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Feb 19, 2013
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Chico California
#8



Edit: Post above is for when I am craving junk food but want to stay keto. I also eat pounds and pounds of veggies, kale, chard, spinach etc..

Another pro tip to help with cravings is take half of a bronkaid in the morning and again after lunch. ;)
 

Sanoman

noitsnotdoneyet
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Jun 23, 2009
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#9
l don't know much about the path you have chosen for health and nutrition.lf l were you,l would read up on it and see what it does to your body over a period of time and as you age.To me you are killing yourself slowly what little l know about nutrition. I would also talk to a nutritionist about this plan that you were on right now. It may be great over the short run, just not a long period of time.


l don't know if there is a substitute for good clean healthy eating.
 
Joined
Feb 19, 2013
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Chico California
#10
l don't know much about the path you have chosen for health and nutrition.lf l were you,l would read up on it and see what it does to your body over a period of time and as you age.To me you are killing yourself slowly what little l know about nutrition. I would also talk to a nutritionist about this plan that you were on right now. It may be great over the short run, just not a long period of time.

l don't know if there is a substitute for good clean healthy eating.
I have read countless studies on pubmed as well as tried many different diets and foods. And back when I cared about my body I kept logs with well being, memory, weight gain/loss, energy level and bodyfat.

Everything we have been taught and told is a lie. Even our food pyramid is more about helping the farming industry then it is about health..

Healthy eating in a nutshell is very low sugar and carbohydrates (from plants). You need cholesterol, saturated fat, and protein.

https://www.livescience.com/48969-heart-disease-diabetes-risks-carbohydrate-saturated-fat.html

And a great video that everyone should watch at least twice. :)
 

Sanoman

noitsnotdoneyet
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#13
So l watched the video of Skyler Tanner.As you said Quinc,everyone interested should watch.lmpressive guy that practices what he preaches.A lot of good info on strength training and the aging process.
But still doesn't address the keto "fad". Your statement "Healthy eating in a nutshell is very low sugar and carbohydrates (from plants).You need cholesterol, saturated fat and protein." Very good statement and l would agree.I do get fat and protein,just not from meat or eggs.Please don't get me wrong,l'm not some raging vegetarian.l can't stand to be around them or vegans.Some of them are purely insane! l just want to eat well for someone 61 years old.l have always kept myself in shape and ate decently.Why l made the change was for health issues,but now this lifestyle has really cleaned me up and l feel awesome.l do a balance of strength training and cardio as Skyler recommended.The results over a year has been not being able to keep up with other bike riders in my "age group" to dusting their azz now.
l'm sticking with my previous statement on keto and fasting over a long period of time is not a healthy option.Slow progressive diet and lifestyle change will help anyone in the long run.The results may take longer but you will stick with the plan a lot longer.

*And again anyone interested should watch the video that Quinc recommended! Well worth the watch
 

Midlake Crisis

Site Supporter
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Bakersfield, CA
#14
2017 was a rough year for my family and I only got to ski about 4 times, and did very little other exercise.
I am fatter than I have been in 10 years, so my wife and I are back on a low carb diet.
Over 10 years ago I lost 30 lbs. using this simple formula:
15 grams or less of net carbs per meal, 3 meals per day, additional small low carb snack o.k. on occasion.
Net carbs = Total grams carbs minus grams of fiber.
Sugar alcohol sweeteners (sorbitol etc.) are o.k. but not "free" and counted at half stated value.
I like to mix types of food at every meal i.e. protein/veg to keep things moving.
I got this from reading "The Protein Power Life Plan" by Drs. Eades (Married couple), and I gotta say it works.
Their thesis is that carbohydrates prompt insulin response, and insulin is a fat an cholesterol storage hormone/catalyst.

FOR DIABETICS
My wife is Type 1 insulin dependent diabetic, and low carbing hugely reduces her insulin needs to maintain good control and is the only diet that works for her to loose weight.
For diabetics serious about ultimate control check out "Dr. Bernstein's Diabetes Solution", the bottom line for him is that the smaller inputs you use of carbs and insulin, the more stable your control. Your blood sugar pendulum can only swing as far up or down as the amounts of these inputs.
For a young active diabetic starting with his knowledge I sincerely believe you could extend your life by many years.
 

Sanoman

noitsnotdoneyet
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Jun 23, 2009
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#16
Dieting is fun Dinner tonight is hand breaded tempura range free chicken breast fillets with faux seed gluten free homemade waffles drizzled in all natural sugar free Canadian maple syrup


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(Tyson nuggets, eggo, mrs buttersworth) ;)
Hell yea! My sweet wife made me some flax seed pancakes this morning with real maple sugar from some of her family from vermont!
 
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Joined
Jul 4, 2015
Likes
521
Location
Houston
#20
l don't know much about the path you have chosen for health and nutrition.lf l were you,l would read up on it and see what it does to your body over a period of time and as you age.To me you are killing yourself slowly what little l know about nutrition. I would also talk to a nutritionist about this plan that you were on right now. It may be great over the short run, just not a long period of time.

l don't know if there is a substitute for good clean healthy eating.
The modern food pyramid is licoriceed. It is controlled by lobbying groups (corn, wheat), government subsidies, etc etc etc. Grains are cheap.

Over the last 6 months I have read and consumed 200+ hours of audio books related to diet, fitness, and healthy living. I'm no expert by any means, but I've come to realize the mainstream media and what we've been taught about the 'right' way to eat is backwards. Our bodies are built to eat ketogenicly and fast. Eating 6 meals a day is the result of carbohydrates dominating diet and the proliferation of snacking for the food business to earn more dollars.

Why do you think obesity and diabetes is happening to Americans in epic proportions. And isn't going away. Insulin = fat storage. Carbohydrates hit our insulin system the hardest and aren't even an essential part of the human diet. There is no such thing as an 'essential carb' and our body doesn't require them to live. However, essential fats and proteins are.

Two amazing books I recommend are The Obesity Code and Keto Clarity. They will really open your eyes to the state of human health in the modern world.


Keto and fasting aren't just for weight loss. The control appetite - no longer get 'hangry' and you burn fat for fuel. Talk about stamina! My workouts have improved and most of all I want to improve my stamina on the buoy course. Carbs give small bursts of energy because we can store very little, but our body's fat storage is thousands of times larger.

Oh and the food is so. damn. tasty.

It works. I was 155 on the left, 134 a few days ago on the right.
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