Hi…I need some advice on Keto /IM…
I was doing portion control and clean eating since 4 months…not loosing much due to busy lifestyle no workouts… fluctuations is same since 2 months now started IM (2 days in)…
Now my question here is will it be ok if I somehow put keto meal in it…will I still loose weight…
Please help clearing my queries before I jump in it…
Hello and welcome.
Need more information. Specifically what are you eating? How much fat/carbs/protein per day in grams? How often do you eat? Are you very overweight or just looking to lose a few pound/kilos?
I never counted my macros… according to my BMI I’m overweight…need to loose at least 8 to 10 kgs…I’m not looking forward to be in my pre pregnancies weight…just to be in control…
My diet includes high protein with good amount of veges…nuts …oats…seeds . mostly salads with flaxseed oil or EVOO…carbs in limit…
Before starting I was taking proper 3 meals and two snacks…but now as started IM it’s 2 meals…
If I count my calories it’s never more than 1300…or hardly some days 1500
Keto is 60-75% of calories from fat (or even more), 15-30% of calories from protein, and around 5% carbs. In order to get into ketosis (that is in order for your liver to start producing ketones as an alternate fuel source) you have to get your carbs under 50g per day. For me it was easy to get in ketosis, but for others they might have had to drop it to 30-40. Most here limit themselves to 20g of carbs per day.
Protein is important part of keto but it should not be the main focus. Healthy fats are the main focus since these are more filling and don’t hit our hips and bellies the same way as carbs do. Animal fats, nuts, avocados, some dairy, coconut oil, EVOO are crucial for trying to get your body into ketosis.
In Keto we eat when we are hungry. It could be two meals, it could be three or it could be one. It all depends on how you feel. Just eat the right things and include lots of fats and you will find that you can go longer between meals and eventually cut out snacking. When I started Keto, snacks were generally a cheese stick, 10 almonds, 10 macadamian nuts or a handful of pork rinds, but since I have become fat adapted (my body runs on ketones as opposed to glucose), I don’t snack or feel the need to. I personally eat 2 meals a day three times a week, twice a week I will eat once a day and once a week I will fast for 24 hours. It sounds crazy to not eat for a whole day but once you are fat adapted, it’s not so hard. Plus I don’t sacrfice energy. I have more energy now than I did 20 years ago.
Try this link for an intro Keto:
and try this link to understand what exactly is in the foods you are eating and how to plan a day where fat is your focus:
Once you become fat adapted (might take a few weeks or longer) you can reduce the amount of fat you are consuming and allow your body to use your own body fat as a fuel source. Best of all, you won’t be hungry and will have plenty of constant energy. No more highs and lows that comes with eating carbs/sugar.
First, can you tell us what information resources you’re using? Do you have a step-by-step plan for implementation, or are you just winging it?
Lifestyle re-engineering is a really difficult management problem. You can’t stop eating and drinking until you figure out the path. It’s a transition program. You need to experiment with keto recipes to find the tastes you enjoy, then you need a management approach for implementation (i.e. 8-minute recipes, multiple portions, ready-to-go foods in the fridge, etc).
Most people fail because they don’t have the combination of knowledge and lifestyle management skills to make the transition effortlessly.
Thanks for all the replies…
So can I start keto while I’m already doing IF.
May be it’s only the Fat that is bothering me as I’m not to use to have that much amount in my daily eating habits…
Will strick keto for one month be ok…will take break then
Intermittent Fasting and Keto go hand in hand. It’s actually easier if you do Keto and become fat adapted. That is, your body uses fat for fuel instead of carbs and during a fast you won’t feel hunger and you will have increased energy, metabolism and higher fat burning rates. During longer fasts you can even experience cell rejuvenation. Anyway, becoming fat adapted could take several weeks or longer. The key is to stay under 20 carbs and train your body to use fat for fuel. That means consuming lots of fats.