Ok guys, I’ll start out with some basic info. I’ve started keto on July 8th, I’m 5’3, and a tad over 165lbs. I’ve kept a pretty low carb diet before starting but, I don’t have any devices to test where I’m at so I’m just kinda going with the flow. I did if last week and it was smooth and easy. So I tried a 24hr fast today and I say it went fairly well I did cheat around 8 o’clock and had some homemade beef bone broth. I had 10oz and it really hit the spot, but other than that I had water and electrolytes.
First time trying a 24hr fast
mtncntrykid
(Ron)
#2
If you just started Keto it is suggested that you not fast until you are fully fat adapted (4 wks to 4 months) as your body has to make many changes from functioning on glucose to functioning on ketone bodies. It needs all the energy it can get to make all the changes and if you restrict your calorie consumption you will potentially prolong the adaption process. The body also has to learn how to handle higher fat consumption and if you don’t feed it fat it doesn’t know what it is supposed to do. Use a macro calculator and set it on maintain level (not lose weight) and eat to your macro’s until adaption. This will help also possibly reduce the Keto flu symptoms that accompany becoming adapted.
Fivelittlebears
(Chelsi)
#3
Ok, thanks for the advice!! I hadn’t seen any suggestions on when exactly to start fasting. I have a set of Marcos i usually follow 20g carbs, 106g fat, and 86g protien.
Baytowvin
(TJ Borden)
#4
Especially early on (although I would argue all the time), there is NO fat macro goal. Eat fat to satiety, that’s the only fat goal.
- 20 grams of carbs
- moderate protein scaled to lean body mass
- fat to satiety
The only critical one is the carbs. Protein is flexible and it’s better to go a little over than under, but don’t ever go hungry because you hit some arbitrary fat goal some online calculator, that knows nothing about your specific metabolism, set for you.
If you’re hungry, eat; and eat fat.