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In my personal case I'm not really able to enter and maintain good ketosis levels without also fasting intermittently. Intermittent fasting is key to enabling

by ypcx 7y ago

In my personal case I'm not really able to enter and maintain good ketosis levels without also fasting intermittently. Intermittent fasting is key to enabling me to lower my caloric input because of the momentum of the fasting phase carried over into the eating phase, e.g. smaller stomach and more effective metabolism. I currently fast about 12 hours per day (including the sleep phase), which doesn't sound like much but with the lowered caloric input it's actually pretty good. I can go longer easily when the circumstances demand it, and after crossing 16 hours I actually stop experiencing hunger completely. I plan to extend the fasting periods in the future, if easy and convenient. As for whether ketosis is necessary - I believe I would not be able to fast intermittently without it, or at least not comfortably, which is necessary for any lifestyle change to be sustainable. I'm not aware of any negative effects of being in ketosis for prolonged periods of time, and quite the opposite. I don't crave sugary foods anymore, and I dislike anything with even a trace of sweetness. I was surprised to discover how good the body really is at detecting what food is good for it, once in ketosis. My main food sources currently are avocado, egg, tahini and drinks based on almond or walnut milk. I'm also using vitamin and mineral supplements, mostly in fluid forms. I'm 42 and I wish I had known about keto as early in my life as possible, not when I was forced to explore it due to declining health. Ketosis gives you a stable level of energy through the day and allows you to fully focus on life and the tasks at hand.

dhimes 7y ago
As an N of one, I present my situation: Since mid-January this year I have been fasting intemittently. I have zero calories before 5PM, and I am usually in bed by 10. I exercise most weeks between 4 and six days, but only two or so are "vigorous" for me. My workouts are mid-day. When I eat, I eat normally for me, which is lower carb and higher protein, but not (knowingly) keto or anything. I have lost about 10 pounds. I just got my blood lab results, and they are the worst numbers I have ever seen. Highest fasting glucose (borderline diabetic, a rise of 14 points or so from memory), highest cholesterol (doc's gonna make me take meds if it doesn't come down). I've done this before, but wouldn't I would "only" wait until 2, and I got bad (but not this bad) results as well. I decided to try again, making my eating window truly shorter, but alas... I was devastated by the results. Total bummer.
- lanternslight 7y ago
  Reduce your protein and increase your fat intake. Ideally, 80-90% of your calories should be from fat. Excess protein is converted to glucose.
  - dhimes 7y ago
    Will that cause a problem with cholesterol?
- wirrbel 7y ago
  when was your last test before the one you had?
  - lubonay 7y ago
    That's a very reasonable question - for all we know, the numbers might have been even worse!
    - dhimes 7y ago
      Indeed- it was about a year prior.
      - wirrbel 7y ago
        If you are refering to the HbA1c for the characterization of being prediabetic, take into account that it is an estimator that averages over 8-12 weeks. Don't confuse Keto, etc. as "high protein", its primarily a very low carb diet, "moderate protein" and "high fat". Too much protein also isn't ideal for Type 2 diabetes or the various stages that lead up to it. One thing that surprised me was for example, how Whey protein can also spike up blood sugar (so much for post-workout whey drinks, etc.) I recommend the books and videos of Dr. Jason Fung on fasting, as I think he makes a compelling case for the layman how fasting varieties can be beneficial. He is a nephrologist, and since kidney issues are common with diabetes patients, he had many diabetes patients in his office and had good succes with them bettering their condition using fasting methods. Obligatory: I am not a doctor and you should not swap out medical supervision for random internet advice, but Dr. Jason Fung is definitely worth checking out. Ok, I hope that wasn't too much of unsolicited advice for you. I wish you all the best and hope that you can get on top of things which whatever method works for you.
hanniabu 7y ago
> In my personal case I'm not really able to enter and maintain good ketosis levels How do you know if you've entered ketosis or what the levels are?
- wtetzner 7y ago
  Not the OP, but I've been using this to test my blood for ketones: https://www.amazon.com/gp/product/B0789G8KTG/ https://www.amazon.com/gp/product/B0789G8KTG/
- ypcx 7y ago
  I test both via keto urine strips and via keto breath analyzer. But when you are on a strong keto, you simply know it, you can feel it by the increased amounts of body and brain energy, mental clarity. Also your urine is more yellow and has a more specific odor.

by ypcx 7y ago

dhimes 7y ago

As an N of one, I present my situation: Since mid-January this year I have been fasting intemittently. I have zero calories before 5PM, and I am usually in bed by 10. I exercise most weeks between 4 and six days, but only two or so are "vigorous" for me. My workouts are mid-day. When I eat, I eat normally for me, which is lower carb and higher protein, but not (knowingly) keto or anything. I have lost about 10 pounds. I just got my blood lab results, and they are the worst numbers I have ever seen. Highest fasting glucose (borderline diabetic, a rise of 14 points or so from memory), highest cholesterol (doc's gonna make me take meds if it doesn't come down). I've done this before, but wouldn't I would "only" wait until 2, and I got bad (but not this bad) results as well. I decided to try again, making my eating window truly shorter, but alas... I was devastated by the results. Total bummer.

lanternslight 7y ago
Reduce your protein and increase your fat intake. Ideally, 80-90% of your calories should be from fat. Excess protein is converted to glucose.
- dhimes 7y ago
  Will that cause a problem with cholesterol?
wirrbel 7y ago
when was your last test before the one you had?
- lubonay 7y ago
  That's a very reasonable question - for all we know, the numbers might have been even worse!
  - dhimes 7y ago
    Indeed- it was about a year prior.
    - wirrbel 7y ago
      If you are refering to the HbA1c for the characterization of being prediabetic, take into account that it is an estimator that averages over 8-12 weeks. Don't confuse Keto, etc. as "high protein", its primarily a very low carb diet, "moderate protein" and "high fat". Too much protein also isn't ideal for Type 2 diabetes or the various stages that lead up to it. One thing that surprised me was for example, how Whey protein can also spike up blood sugar (so much for post-workout whey drinks, etc.) I recommend the books and videos of Dr. Jason Fung on fasting, as I think he makes a compelling case for the layman how fasting varieties can be beneficial. He is a nephrologist, and since kidney issues are common with diabetes patients, he had many diabetes patients in his office and had good succes with them bettering their condition using fasting methods. Obligatory: I am not a doctor and you should not swap out medical supervision for random internet advice, but Dr. Jason Fung is definitely worth checking out. Ok, I hope that wasn't too much of unsolicited advice for you. I wish you all the best and hope that you can get on top of things which whatever method works for you.

hanniabu 7y ago

> In my personal case I'm not really able to enter and maintain good ketosis levels How do you know if you've entered ketosis or what the levels are?

wtetzner 7y ago
Not the OP, but I've been using this to test my blood for ketones: https://www.amazon.com/gp/product/B0789G8KTG/ https://www.amazon.com/gp/product/B0789G8KTG/
ypcx 7y ago
I test both via keto urine strips and via keto breath analyzer. But when you are on a strong keto, you simply know it, you can feel it by the increased amounts of body and brain energy, mental clarity. Also your urine is more yellow and has a more specific odor.