I have been following the keto diet since 12/01/17, the day I purchased my wedding dress. I have maintained sticking to the 70% ratio of fats in total calories, however, I have pretty much stayed the same size. I exercise 45-60 minutes 4-5 days a week. My keto stix are always in either trace or small amount of ketones, I have never been in the dark purple stages. I am still hungry though, and I thought that the fats were supposed to help keep the hunger at bay. So I read about doing a fat fast for 5-10 days and I’m wondering how to determine when it’s the right time. Seeing as how I am ending month 3 and the only thing I can say for certain is that my engagement ring is a little looser. I can see a slight change in the way “some” clothing fits, not all. Has anyone done a fat fast and if so, can you give me some information on how you decided to do it, and how successful you were? How often can it be done? can I cycle the fat fast every month or so to drop the weight? And just so you know I am 5’3 and 200 lbs and I wear a size 12/14, so I’ve got the weight to lose. Thanks to anyone and everyone.
When is it time for a Fat Fast?
I’ve only done 3 day fat fasts. I find them easy to do. It goes like this… Get 3 blocks of cream cheese. At 10 am eat 1 oz, at 11 eat another, etc. Until gone. I find the next day I may only eat 4oz, but it’s there for you as part of your fast. There are some carbs, and some protein. Not much. Good luck.
K
I’ve done them with cream cheese, egg-yolk-only omelettes, MCT oil, HWC…
We all stall at some point. I do a lot of fasts in general (two 5-day fasts per month). Starting mid April for one month I will also not on on Monday, Wednesday, or Friday. Do you do any other fasting? Have you lost inches while staying the same weight?
Please, tell us more - height, weight, daily calories? At a glance, it seems to me as if you’re not eating enough. Macros in the right ratio won’t do anything for your weight if you are insulin resistant and not eating enough.
Your muscles will use ketones for energy when you exercise. The only thing the ketostix measure are unused ketones that spill out in the urine. So, if you are exercising, you may not have excess ketones to expel in your urine to turn that ketostix a darker shade. Consider another form of testing ketones if you want a good measure. Don’t let those ketostix get you hung up 
. KCKO!
5’3 200.8 lbs. When I began I weighed 200.9 lbs. I eat 1600 calories per day. Which is what I gleaned from using a keto macro calculator. 18g carbs/100g protein/120g fat. A lot of material says that if you have the body fat that your dietary fat should be lower than normal, and that confuses me. I also take 4000 mg of L-carnitine with 200 mg of COQ10 per day.
Oh! I did not realize this. Why aren’t there more resources for explaining those things? I have google searched for weeks trying to figure out how to “get into deeper ketosis” thinking that was my problem. Although, it still could be I have some days that I am hungry all day, as though I am not in ketosis.
Hunger decreases once you’re adapted but if you’re not eating enough your body won’t have the fuel it needs to get adapted.
Do you listed to the Two Keto Dudes podcasts or the Obesity Code Podcasts?
They do a great job explaining this stuff!
I have not lost inches from my measurements. But more on your fasts - how successful are your efforts?
You can get away with this once you’re adapted, but you have to teach your body HOW to burn its own stores first.
119 lbs of lean mass - 1 - 1.5g of protein per lbs of lean mass is what the macro calculator says
.5 to 1 g of protein per KILOGRAM of lean body mass is probably better, but everyone is different. If it was me, the first thing I’d do is reduce my protein macro.
I went back to keto in July, 2017. I started fasts about 6 weeks later. I have lost 50 or so pounds, but haven’t actually lost weight since December. However, I have continued to change my body composition, which I can tell by the fit of clothing changing. I find the fasts incredibly useful for making sure that I am in ketosis. I think it is also part of the body recomposition. I will experiment for a month starting mid-April with adding in alternate-day fasting (fasting completely on Monday, Wednesday, and Friday), in addition to my regular fasts.
[sigh!] I see these high protein amounts and thunk my head against a wall. As a 116-kilo beginner, I started in the mid-range of suggested protein on the calculators (80), and coupled with a high caloric deficit (yeah, I wanted to lose 2 pounds a week!) it flat didn’t work. I have since lowered protein and raised fat/calories. 1600 sounds good for calories for you, but I think you should lower your protein and increase your fat - you may be turning protein to glucose and staying out of ketosis. I’m 5-5, now 235 pounds (94 kilos) and I normally hit around 65-70 grams of protein out of 1500 calories in a day. The stall I’m in right now can probably be attributed to too much protein - I’m working on it. 
If you’re IR, you HAVE to eat enough (with 75% or more from fat) or you can’t release fat from storage.
100g would be way too high for me even with my five days a week heavy lifting, walking ten miles a day, and regular yoga… the calculators are all just guides anyway, they all give massively different results because there’s no way any formula can decide how your unique body works. If they were accurate, there wouldn’t be nearly as many people struggling to get things right.
Could you share what your current ratios are? How much protein do you normally eat?