Fat fast?

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I’ve been in a stall for almost a month now after losing 20 lbs. I’m not doing anything different but I’ve read that sometimes a 3-5 day fat fast will help get you back on track. Has anyone tried it and do you have any recommendations for a meal plan. I find several. They are usually around a 1000 calories a day and to set your tracker for 90% fat, 5%protein and 5% carbs. I’d like to try this, but safely without just eating a block of cream cheese throughout the day. Thanks for any help.

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1000 cal is too low.  Don’t get obsessed with “weight loss”.  It is usually an unsustainable goal.  Just eat real food and keep your healthy fat in the 70-80% range.  Eating that way will heal your body and allow it to achieve a healthy weight, whatever that may be.  The main question I ask my clients is “How do you feel?”  If you have good energy and are in a good mental place, you are eating well.  If you are overweight, your weight will eventually come down.  If you try to force it, you may start screwing with your metabolism and hormonal balance which is no fun.  Good luck and just keep doing good things.

  • Florida Seester
    Thanks for the encouragement David. I am doing this for weight loss, so it’s a bit disheartening not to lose anything in a month after losing so much initially. I currently have my macros set at 5% carbs, 75% fat and 20% protein with a goal of 1360 calories per day. That works out to 17g carbs (trying to keep it under 20 for my diabetic husband)113g fat and 68g protein. I find the protein is the hardest one to hit exactly. I’m either a bit over each day, but not that much to inhibit my weight loss, or just under. I also just had a blood test done and I am not in ketosis. That’s why I was looking for what to do so that I will be. Any suggestions? I am religious about NO carbs. Eggs, avocado, salads, meat and veggies from the food list is how we are eating daily.
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If you are going to fast, I recommend you do a water only fast.  You can search for Dr. Jason Fung for more info on that.  When you mess around with calorie restriction, you do not get the full benefit of fasting and you risk slowing down your basal metabolic rate which will make it more difficult for you to maintain weight loss when you resume eating.  You should also look into intermittent fasting or restricted eating window information.  Of course, if you have a history of disordered eating, I do not recommend fasting at all.

It is tough to make specific recommendations without knowing more of your history but it seems like your daily calorie goal is low.  Many people get hung up with the whole macro tracking effort.  In general, my recommendation is to keep your “total” carb intake somewhere in the 20-50g per day range, eat an appropriate amount of protein with a bias to the higher end of the normal range but never less than 50g per day, and then add fat until you feel sated.  Most people do not fully comprehend how much fat is really required.  In the beginning, I feel it is better to err on the high side of the fat consumption and then bring it back down to the correct level.

You also NEED to get a blood ketone meter if you are trying to be in ketosis.  You mentioned you had a test for ketones but having an occasional test may catch you during a window where you are out of ketosis even though you may be in ketosis most of the time. It also makes it difficult to do food sensitivity testing if you end up going down that route.  If you are not getting enough fat calories and you are too calorie restricted, you can throw your endocrine system into crisis mode.  This will result in hormone imbalance, with can stop weight loss.  You can find the Precision ketone meter on Amazon for about $50 and you can get the test strips at universaldrugstore.com for about $2-$3 per strip.  Once you have a meter, I recommend you test once or twice a week, first thing in the morning, to see if you are in ketosis (0.5-3.0 mmol/l).

If you are in ketosis and not losing weight, your next step may be to eliminate common foods that cause sensitivities like dairy, eggs and nuts.

I find that most people say they are doing it for “weight loss” but that is usually not the underlying reason.  For example, I had a fatty liver and I wanted to reduce the fat stored in my liver so it could start working correctly again.  Overall weight loss was kind of a side effect of that.  You need to get to the root of the reason that you want to live a ketogenic lifestyle.  You mentioned your husband has diabetes so it sounds like one of your motivations is to help him reverse his illness which is a great goal!

It may seem tough now but if you keep at it, the ketogenic lifestyle will be second nature a year from now.

 

 

  • Florida Seester
    Thanks David. Looks like I have some more research to do. I can answer some of your questions easily. I appreciate your knowledge of the process. My husband and I have common goals of losing weight and his, to control his diabetes better as well. That we have accomplished. We started in earnest with a keto lifestyle in March. We have completely turned his numbers around for the better. His doctor is sooo happy, and is supportive of the ketogenic diet. I went with him on his last visit and he will be monitoring his insulin closer and reducing the amount he’s taking to get the most benefit of the change in diet. We are both in our 60’s. I am in good health basically but had put on 40lbs that I could not get off. I do not have a history of eating disorders My sister introduced me to Keto. She and I talked about the intermittent fasting, which she does. I was thinking it would be a little more difficult for me because I work in an office environment, and my husband is retired and at home. I need to read up on it more to see if I could make it work. I understand the basic premise of eating all your calories in a 4-6 hour period. It is not something my husband should do however. As to what you are saying regarding the macros and my calorie intake, it is what was suggested when you plug your info into one of those macro calculators. Maybe I can revisit that. I am not opposed to re-evaluating my daily caloric intake. But from what I can see we are very close to the percentages you are recommending. I kind of did a middle of the road for us because Lou’s (husband) doctor wanted him to keep his carbs at 15g per day. That is harder to do, and I am more in the normal range of 20g. So I went to the middle of the two. I started tracking in the beginning until I got the hang of what is what. I am not that strict about tracking. I will check things occasionally to see how many carbs are in a certain food if I’m doing a recipe, but all said and done, we landed on a very simple way of eating whole foods that satisfied us and was easy to accomplish for our lifestyle. Lou has not lost a lot of weight but his doctor is satisfied with what he has done so far, and said it is probably due to all the meds he’s taking. It will take some adjustments of those before we see those kind of results for him. I just had a regular physical for myself, hence the blood work, and all is well with me. My thyroid is functioning a bit under, and we are “monitoring” it. Everything else is normal. I have the ketone strips that you dip in urine, but that is negative and so was the blood test. I will get the blood monitor, I think it would benefit both of us. Finally, I just want you to know how much I appreciate your response. You have made me feel better, and I will do some more research to “fine tune” what, how much and when we are eating. Thank you!
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In addition to the great points made above….
It is normal for the first 20lbs or so to drop off easily depending on how much you have to lose when you first go keto.
The initial loss is boosted by dropping excess water weight. Then when that is done, things slow down. It can be a little disheartening but it is to be expected. Sorry….

If you do decide to fast I might suggest including bone broth for hydration and electrolytes as well as some good fat and protein.

  • Florida Seester
    Yes. Thank you AlohaBird. I am committed to this and will take all suggestions into account. Like I said above, I will do more research and decide the best course of action for both of us. It is a journey.
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