Needing to eat every 3 to 4 hours?

(Joanna Parszyk ) #21

Probably that’s correct.
I hear about ppl doing IF or PF were well while bigger and then it gets a bit more difficult when you are lean. 15% BF is quite lean!
I hate to be a prison of habits and routines.
Tip from Dr M Ramos is not to follow the same thing. Mix it up. If you fast, do so as clean as possible, if you feast really go for it.
What helps me with starting fast is a really BIG meal before, usually dinner. The feeling of being stuffed and sadisfied stays longer, long enough that l’m not hungry in the morning then l see how much time have already passed and say that l will just continue the good work :wink:

(Rob Grantham) #22

Yes good strategy. I ate last night at 5 but now it’s 9am and I could eat. If I push it further I’ll get the “holy crap I need to eat feeling” gonna try to extend fasting window each day. For now 16 hours is a result I guess shrinking this each month or so would be incremental im just cautious of shocking my body

(Joanna Parszyk ) #23

@Rob_Grantham
Are you eating to satiety when feasting ? Do u have macros set? Are you on deficit?
Also: you still want to loose weight or sticking for healt benefits?

(Rob Grantham) #24

Yeah I’ve got a bit of an apetite I always have. I don’t measure anything really. I kind of taught myself how much fat protein and carbs foods contain and I test myself on it by reading labels. I’ve got accurate at doing this. As for losing weight it’s hard to say. Would be good to get really lean for the Summer but yes I think I’m more in it now for health,mental clarity and longevity. My anxiety is definatly a lot easier to deal with. I get less dizzy spells. I think I was starting to get some kind of hypoglycaemic episodes. So yeah life on keto is better for me. I probably should keep more of an eye on protein. I’ve been eating around 200g of meat when I eat it. Mostly fatty cuts but still maybe too much protein?

(Joanna Parszyk ) #25

200 g of meat or 200g of protein?
200 g of meat (depending on which kind) is between 40 to 50g of protein. I’d say it is barely enough if you care for muscle mass. Also might explain why you are hungry.
Some ppl need protein for satiety, some fat, l like mixture of the two.

(Rob Grantham) #26

Yeah it’s around 200g of meat so I guess yeah it’s probably not that much protein as I think… I’m with you ok the fat protein combo likewise if I just eat fat it dosnt fill me as much as a meal with fat&protein. I think for so long I have eaten by the clock and it’s trained my body to eat at certain times… trying to undo this is tough

(KCKO, KCFO) #27

Forgot to ask you, do you use salt under the tongue, let it melt, then drink a glass of water when you feel you need to eat. That helps most people get over it.

I think, it is a lot of conditioning. Most of us had to go through a deprogramming phase. Fat is good for me, not bad. Salt helps balance out the other minerals, not a demon that will sky rocket your blood pressue, those kind of things.

All the best in getting it sorted out.

(Matthew) #28

Would this break a fast?

(KCKO, KCFO) #29

No, Salt gets you through a fast. Recommended to keep your electrolytes in balance.

(Matthew) #30

Ok cool. And is it 2 tbs of salt a day total recommended on a Keto diet?

(KCKO, KCFO) #31

Always remember that salt is sodium and chloride (NaCl). Sodium, well it is just sodium (Na).
This thread details the latest on keto and salt consumption.

#32

I add salt to every single glass of water i drink

(Matthew) #33

Thanks for the link. It’s still as clear as mud how much salt and electrolytes we should be supplementing. I am just trying to wing it with 2 teespoons a day of salt and the multivitamins below:

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(Matthew) #34

How much salt do you add and how many glasses of water do you drink a day ml per glass?

#35

I drink i guess 1.5 liters a day and and maybe a tsp in a glass, 3 grinds of the real big pink Himalayas

#36

It does not taste salty but at least I know it is not filtered water that will do nothing other than flush good stuff from my body

(Matthew) #37

I just use the regular salt…Is there a real good reason to upgrade to himilayan salt. I’m guessing you don’t add salt to your meals as well?

#38

I salt every meal, and I do the ancient sea bed salt thinking there will be more mineral in the salt. Similar to sea salt will have mineral, So again my process of complete health.

(KCKO, KCFO) #39

1 teaspoon of salt is the equivalent of 5 grams of salt but contains only 2.3 grams of sodium (the rest is chloride).

Since you want a minimum of 5 grams daily, 2 teaspoons of plain salt would be needed. I personally consume more than that. I take pinches of Redmond salt through out the day, I liberally salt all my foods and I drink ketoaide most days as well. I need lots of magnesium and salt holds it in my body. Others might not need as much as I do.

(Rob Grantham) #40

Thanks for the salt tip. I’m currentlytrying IF again. Eating between 9&5 e meals I’ll have to build up to two meals or shrink this window but I’ll give myself a few months of this first to acclimatise. Don’t want to shock mybody