Hi. I’m new but I need people I can talk to about Keto. I started 4 weeks ago today and I’m becoming really discouraged.
How do I fast?
OgreZed
#3
Tell us what you know about keto, what you’re hoping to get from keto, how you went about applying keto, and why you got discouraged. Did you determine your macros? Are you tracking?
Janie
(Jane)
#4
Why are you trying to fast? Why are you discouraged? We need more information if you want some help.
Fasting shouldn’t be tried until you are fat-adapted and your hunger subsides enough to start skipping meals naturally. You CAN fast before then, but it is much harder.
At 4 weeks you may be getting close to becoming fat-adapted.
What is your daily carb intake like?
Vicky_Atwood
(Vicky Atwood)
#5
I only intake less than 20 carbs. Carbs is the only thing I have been told to track. I don’t know how to track anything else. I see a lot of people losing like 10-20 pounds there first month and I’ve lost 2. I want to learn how to fast because I’ve been told it’s easier to start this way. It puts your body on restart.
Janie
(Jane)
#7
I don’t necessarily agree and don’t know about the restart but first of all there are many MANY people here who only lost 2 lbs the first month. Just look in the newbies section and you will see thread after thread about slow losing (mostly women).
Can you post a typical day’s menu here? Are you snacking? Stop that first if you are.
Are you eating 3 meals a day? Try to skip breakfast and eat lunch and dinner and nothing past 7 pm.
If you feel you can fast longer then skip a day of eating - stop after dinner on Monday, nothing but water on Tuesday and break your fast whenever you feel like it on Wednesday. That will give you a minimum of 36-hour fasting or longer if you can make it to lunch on the 3rd day.
JohnH
(John)
#8
Easy fasting - skip 2 meals in a row, only consuming non-caloric beverages (plenty of water, probably with a little salt added somewhere) during that period. Assuming a normal sleep cycle, that’s going to be about 23-24 hours. Boom, you fasted.
I’ve been eating a ketogenic diet for over 3 months and have only done that twice. It wasn’t planned, I was just too busy to eat that day. Had breakfast, skipped lunch and dinner, resumed normal eating the next day with breakfast.
cw2001
(Cindy)
#9
Unfortunately, you need to adjust your expectations. It’s actually not that common for people to lose 2.5-5 lbs per week. Those that do are usually men or have extreme amounts of weight to lose. We hear about, and remember, the BIG numbers, but they’re not the norm.
Gaff
#11
I would avoid fasting as something to focus on for now and do everything to get my body fat adapted (eat lots of fat, don’t care about calories, etc).
Once that happens you can revisit fasting as it should be much easier, should you wish to do it, at that point as your body would be able to use your body’s fat as a fuel during a fast.
