Hello, my name is Larry. I’m relatively new to keto and intermittent fasting, been doing it for about 11 days. First of all, I’m not looking for an excuse to eat more. That’s actually the problem, I don’t want to eat almost at all. Im a 577 lb, 44 year old, 6’ tall man. I’m extremely healthy for my size. I’m on no medication except supplements 400mg magnesium and 1,000 mg omega3 fish oil. I started with keto, then went to a 16/8 ketofast and after a few days found that a 20/4 fast is actually easier for me. The problem is that all the calories calculators are telling me I should be consuming 3,000 to 3,500 cals/day for optimum weight loss. I’ve heard that a dramatic caloric deficit will send you into fat storage mode. On my 20/4 fast, I’m finding it impossible to consume that many calories in a four hour eating window. I’m getting between 950 and 1900 and usually am uncomfortably stuffed doing so. Also I’m not really that hungry when it comes time to break my fast. After the first few bites I’m actually satisfied, but I push through just to get enough nutrients in. I usually break my fast with a dark leafy green salad(3cups) with 4 slices fried bacon crumbles and a keto salad dressing made from the bacon fat and avocado oil mayo. I’ll usually have some sort of meat with melted butter on top, but I can never finish it all. I’m just worried that I’m going to go into storage mode because I cannot get 3000+ calories in a four hour window. I’ve been in moderate ketosis for about 6 days going with the 10/20/70 percentage ratio. I really want to stick to the 20/4, but should I? By the way, I stay away from the scale and didn’t get a waist measurement before I started, so the only way I’m able to tell if anything is changing is that the edema in my lower legs has gone down dramatically and I feel different, not really sure if it’s better or worse feeling, just different. Any input on this would be appreciated.
Help! I’m afraid I’m not getting enough calories!
When ready, consider Extended Fasting of 24, 36, then 48, and then 72 hours and upward. EF does not screw up your metabolism and once you work up to water-only fasting you will see dramatic results. With water-only fasting there is no worry at all about calories. LOL.
What you are facing currently is almost overwhelming.
EF ain’t easy to start but it may be your refuge.
Hi Larry 
It’s perfectly normal to lose your appetite at first & as you’ve only been at it for a little over a week I wouldn’t panic about calories just yet. I would only suggest that at the very least, for now, you make sure to hit your protein target. I’m sure your body will settle in as you fully fat adapt so if you’re feeling well, hydrating properly & getting your protein maybe just roll with it for now.
Nice to have you here & feel free to ask any questions you have.
get some avocado in your life @highcountry69 - and coconut oil… dead easy to integrate. Also, if you don’t like LASHINGS of oil on your food, get a small bottle spray (like the fry light type) and spray olive oil over your meals…
Listen to your body. Sounds like it’s saying that it’s ready to eat the fat on your belly and bootie. Let it! Under 20 net carbs and adequate protein (1-1.5 g per kg of “lean” body mass). You just may be an individual who has become fat adapted (lypolytic) quicker than most. Be honest with yourself though. If you’re hungry…eat. If not…don’t. That’s it. That’s all.
Thanks. This is the best “diet” I’ve ever been on. I never thought I could go 20 hrs without even wanting to eat. Much less doing it everyday. Two weeks ago I was eating with reckless abandon pretty much all day long and guzzling 4-8 regular cokes per day, I’d reached a place where dieting wasn’t working anymore and, though it wasn’t a conscious decision, I think I was subconsciously giving up on weight loss. Then I heard those magic words…INSULIN RESISTANCE. Now everything makes sense! I agree about listening to what my body’s telling me. Great advice, thanks!
Concentrate on max 20g carbs per day. record all your macros but, DO NOT limit them. If you’re hungry, eat. If you’re not hungry, don’t eat.
Don’t get bogged down with stuff for the first few weeks. Get the basics sorted first. You’ll soon be able to start changing up your macros to get the best results for your body… … … … … … … just not yet!
I struggled for years reducing my calorie intake, exercising my ass off, eating 5-6 small meals a day because that was supposed to be “healthier”, ate half what my husband ate and weighed more than he did. I am 6" shorter so that made me overweight. I literally ate HALF THE CALORIES he did! And then he would go off and pig out on burgers and fries while I ate salads and I STILL weighed more than him.
I never understood the concept of insulin resistance and thought calories in = calories out and I was a failure because I was still fat.
Keto is amazing!
p.s I weigh less than him now!
I just received my copy of the obesity code a few days ago, as well as a copy of the diabetes code for my dad who has type2 diabetes. I’ve only had time to give it a quick once over, but it looks great. The only serious problem that I’m experiencing so far is some kind of reaction to the edema area on my right leg/ankle. It just started yesterday and hurts like heck. The swelling that I’ve always had has gone down extremely well since I started keto almost two weeks ago, but yesterday morning I woke up to my right leg being bright red from my ankle to my lower thigh. From my knee down to my ankle feels like a bad bruise all the way around my leg. No swelling though, just redness and pain. The pain goes away while I’m doing my walking, but as soon as I sit or lay down, it comes right back. I’m hoping that this is just part of my body cleansing itself and will go away soon. I’ve had edema in both lower legs for a long time, but it’s never done this before. Has anyone, or someone you know had an experience like this? I’ve tried to find answers online, but no luck yet. If anyone has any answers about this it would be greatly appreciated. Thank you. I’m going to keep up the diet anyway and hope it will pass.
Look up chronic Venous Insufficiency. It can be caused by deep vein thrombosis, varicose veins, obesity, as well as other causes. It’s chronic but the symptoms can be treated. Keto will help if that’s what it is because reducing inflammation and reducing obesity are recommended. As well as compresssion socks.
This! There’s a difference between starving yourself and your body using fat as it’s primary fuel source. If your energy levels are good, if you are not geting cold in the limbs and if you are losing weight, keep doing what you are doing. What’s really bad is if you are not getting calories and you turn into a sloth with no energy… this is your body going into conservation mode. It literally means you are starving.