Ok, exploring fasting. Have some questions I have Not found clear answers to.
Doing keto for fat loss. Have not seen any big changes yet (but in ketosis) so looking into next steps.
First have tried both 16/8 and 20/4. It was easier than I thought. No grumbling stomach all day Like I thought I’d have. Definitely think about food but resisting the urge to eat. Not sluggish and tired either.
I’ve seen two camps on coffee. Not doing bulletproof coffee (and not using MCT oil at all). Seen a lot of ‘black coffee only” advice but also some have said “coffee with cream isn’t enough to Matter” opinions. I’ve been doing with cream (half and half) but have been wondering about switching to fat free half and half, as I am not a fan of black coffee. The nutritional label is entirely zeros. Don’t know what is in there, perhaps nuclear sludge. Just thinking that black coffee has 5 g of carbs and that’s ok, is there a tiny threshold in there?
Ketones. My Ketonix has the yellow area which indicates high ketones due to being in a fasted state. Near my evening meal I’ve tested my ketones, but they have not been up in that yellow zone. Could this be that I’ve broken my fast with the coffee and cream in the morning? And therefore am not really getting the 20/4 fast I think I am. I have been checking ketosis is the morning (out of curiosity) and have been around 24ppm most days. But in the evening I’m not way up in the yellow.
Breaking fast. I understand breaking the fast with fat is ideal. I usually have been having dinner or a Fat cheese snack at 6ish and dinner at 8, with my fast starting again after dinner. so 9-10 pm until about 6 the next day. My question is regarding how much to eat. Keep on eating Just enough to not be hungry, which would make you in a great calorie defecit on OMAD. Or are you trying to pack in a couple meals worth of calories into the eating window? I’m concerned about losing metabolism due to both not eating and the overall calories but eating a lot of calories does not seem correct. That leads to…how long to stay in a fasting cycle for the same concerns over metabolism? I’ve done several days in a row.
Me: 49, 6’1, 205, male.