Keto/IF Update 3.5 Months

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(Carl D Black) #1

Welp! Haven’t been on here in a while. Thought I’d give a little update on my progress.

54 yo, male, SW 274, CW 237, GW 160-180, started 1/7/19. Still doing nutritional ketosis. But have been doing lots of intermittent fasting (IF). Mostly doing OMAD (One Meal A Day), but threw in a couple of 48 hour fasts here and there.

The fasting is a very interesting and exciting experience, mainly because I have never done it before. The idea that I would do such a thing as not eat for longer than a day would have been lunacy 4 months ago. But here I am… The main reason for doing the fasting is to not only enhance the fat burning, but also to increase autophagy to recycle this flab that is leftover from losing weight. I literally have flab ALL OVER my body. Assuming it’s adipose tissue that is no longer needed.

Anyhow, my weight loss has been steady, but it has come in tiers and not linear. I will hold at a particular weight for a week or more and then all of a sudden lose 3 lbs and then hold at that weight for a few days.

As to exercise, it is very tough to make time for this. And it is one of the biggest reasons why I chose Keto. I love to walk and hike and I love to walk the boardwalk in Ocean City, MD where I live. But I run my own business and I am so busy.

The only questions I have at this point are really about fasting. I bought and have read most of Dr. Fung’s book The Complete Guide To Fasting, but I don’t like to take just one guys word for anything. I have experienced everything that he describes in the book (except really long fasts) and it has all been true, but I still have concerns.

So, for those of you out there that have experience with fasting I’d appreciate and tips and info that you could share. I am really drawn to this to enhance my health goals, but I worry about muscle loss and any other health problems that may arise from doing this. I am not monitored by a doctor and I have done NO bloodwork at all during this. I am just listening to my body and keeping it simple.

Has anyone here had experience with extended fasting? What have been your results?

Thanks!

(Jody) #2

I do alternate day fasting, my current fasting schedule is 42X3. I’ve been fasting since last Fall staring with 18:6, then 24X3, then 36X3, working my way to current schedule. I am having really good results with lowering my blood sugar and coming off metformin, down a couple pant sizes. I noticed I have more energy and I’m stronger in my yoga classes, holding poses a lot longer. Joint pain is gone. I was sleeping better too, but work stress is impacting that now.

I see the doctor in another couple weeks, so can’t wait to see the lab results!

I would say the hardest battle has been electrolytes/water, etc… lots of adjustments for that.

(Ashley) #3

What do the different 42x3 and things mean? I fast but not sure on the x3 bit

(Jody) #4

42 hours, 3 days a week. So I don’t eat Mon, Wed, Fri

(Ashley) #5

So I’m assuming you eat OMAD as well?

(Jody) #6

No, I eat two, lunch and dinner on feast days.

(Ashley) #7

So what is your actual eating window?

(Jody) #8

Noon and 6ish

(Ashley) #9

So is this generally weight loss or for other things? Thinking maybe I need to up my fasting since I’m having a weight stall off at times.

(Carl D Black) #10

Hi. Yeah, fasting is the ultimate stall breaker. Your body really has no alternative but to go into ketosis and burn its own fat stores. For those with T2D (type 2 diabetes) it has an awesome effect on reversing it, lowering blood sugars and, hence, insulin and healing insulin resistance which caused the problem in the first place. I was pre-diabetic. I was on my way to T2D. So, I’ve incorporated some extended fasting into my life as well for that reason along with Keto.

(Carl D Black) #11

Hi Jody2. How did you deal with electrolyte loss? I do two things…I have increased my green leafy intake massively (chard, spinach, kale) and I take an awesome supplement called Electrolyte Stamina. I highly recommend it.

(Carl D Black) #12

Are you tracking ketones/blood glucose with a meter?

(Jody) #13

I started fasting to reverse T2D, the weight loss has just been an added benefit.

(Jody) #14

I’m still dealing with it, but not as bad as early on. I had to get comfortable with adding salt every day. I put 1 to 2 tsp in my water everyday, more on fasting days. I was also drinking a TON of fluids early on while building the fasting muscle, it just seem to keep me distracted to keep drinking water, tea, bone broth, so I was flushing a lot of fluids. I’m drinking less, flushing less and I seem to have found a happy spot for the moment. I also have some electrolyte drops I bought from Amazon and I can’t remember the brand, but I have found those to be really helpful at night if I get cramps, it’s a quick fix. Oh and I do take magnesium every night too!

I track my blood sugar, always in the morning and then sometimes through the day. I tracked my ketones a couple times, but only because I was curious, but otherwise, I don’t pay attention to ketones.