64 years old starting 20/4 IF and Keto any help or suggestions would be great

(mike) #1

20/4 IF plus Keto starting today. Been doing 16/8 Keto since dec.26th last two weeks down 14 lbs. weight now 347 Weights 3 times a week for 45 mins. Also 45 min. bike ride daily. Eat between 2pm and 6pm. any suggestions to help with this journey. 64 years old

(Karen) #2

Slow and steady keto. Journal your macros for now.

K

(Randy) #3

Sounds like you’ve got this. My only advice is that if you struggle at all, you don’t have to make the jump to 20/4 in a single step.

My understanding is a smaller eating window is great because it keeps insulin low for a longer portion of each day. Enabling access to fat stores.

We’re very similar. I’m 53 and currently weigh 349 lbs. I started keto last March at 440. :astonished:

KCKO (Keep Calm and Keto On) :metal:

(Keto in Katy) #4

Congratulations on your success so far, that is a great start.

Your exercise routine sounds excellent too, especially the weights because resistance training is known to help with insulin sensitivity as well as improving overall strength.

You’re doing great! Keep it up… :smile:

#5

My dad is a senior doing the same workout regime as you and IF 20/4. He’s doing it for the cognitive health benefits and doesn’t need to lose weight.

Sarcopenia is one of the biggest threats we face as we age. There are three stimulus for muscle growth: hormonal (decreases past 30), demand (resistance training), and protein consumption. So make sure you get sufficient protein. If you tend to reach satiety before finishing your plate, start with the protein.