Okay folks,
I and my wife have been following the keto woe for a while now (started last June) for stretches at a time. We both sick with cold/flu Dec-Feb and have started up again several weeks ago. While we normally had a higher amount of protein than the 1-1.5g/kg LBM we have recently dropped our intake to these levels. Now we have also had restricted our fat intake in order to run at a calorie deficit so as to lose weight (the whole goal to begin with as well as health). I can definitely tell the difference when dropping down the protein levels as to what my intake was before while my body adjusts. We were also doing a 16:8 IF schedule most days. So, on to my questions. We are planning to do a 3 day fast Sat-Mon. We are prepped with bone broth so no problem there. My question is more specific to when we feast the day before and the day after our fast, do people still target the 1-1.5 g protein per kg/LBM or do you go up to a certain level or just disregard the total protein consumed that day(s)?
My stats are as follows: Height 6’, Weight 197 lbs, about 20-24% bf based on visual comparison, so my macros are usually 20g Carbs or less, 73-100 g protein, and currently targeting about 170g of fat for a total of approx 1900-2000 cal/day.
My question is coming from after listening to the podcast discussing metabolic rates and the interview with Megan Ramos. If I can’t increase my protein intake, I think it will be fairly difficult for me to increase my fat intake to a much higher level without eating a bunch of fat bombs. So looking for feedback and some detailed info on what people suggest and what they themselves are doing.
Cheers!
A ketogenic brewer.