Keto Diet, Ketosis and Intermittent Fasting
I lived a strict keto diet with a fasting window of 16-18 hours, for about 5-6 years (read to the end to hear more about the benefits of fasting 16/8). I still fast, but life/work got in the way and I wasn’t being consistent with my diet.
I am going to start again this week and I will be 7 days in by the time you read this…
For me, it's not so much about weight control because I have a few tummy issues, hernias, and kidney disease as an example, so I have to monitor it closely.
And because of my medication I struggle to get into ketosis, but I will give it a strict go!
So you may see a distended tummy, but that's due to other workings which Keto can help with.
update:
Follow my weekly progress in the table below and add your comments if you’re on this journey with me! Or leave any questions you may have and I’ll do my best to return with a helpful reply..
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I have been fasting 16:8 and eating a strict keto diet for the past 7 days.
In 7 days only I feel clearer minded, sharper, am getting better quality sleep and have lost nearly
2kgs in just 7 days
I’ve gone over my carbohydrate intake but not too much.
I know most of that weight will be water but it’s still good to see and feel results!
I’ll keep you updated.
Is anyone else on this journey with me?
Good luck and stick to it if you are!
Any recipes you need, sign up and let me know, I’ll try to perfect the best I can!
Some great new recipes coming this week! So keep an eye on my website.
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Coming soon!
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Coming soon!
This is a great addition to a keto diet to keep you satiated. Its organic, full of collagen, protein, BCAA’s and keeps you satiated without breaking your fast!
I add some pink Himalayan salt, and once heated in 25ml of apple cider vinegar. Sometimes I also add a little cayenne for an extra fat burning kick, to keep you feeling full. Ideal if you work out in the mornings!
The Keto Diet: A Comprehensive Guide
The ketogenic diet, commonly known as the keto diet, has gained significant popularity over recent years for its potential role in weight management and overall health improvement. This low- carbohydrate, high-fat diet is designed to push the body into a state of ketosis, where it relies on fat as the primary fuel source instead of carbohydrates.
Here, we delve into the fundamentals of the keto diet, its benefits, potential drawbacks, and tips for getting started. I mean, this is what I find hard, getting into ketosis, because like I said, due to some of the medications I have to take, but I’ll seek advice here. There are many great keto sites and Facebook forums you can discuss your issues with, I will highlight them at the end.
Understanding the Keto Diet
At its core, the keto diet involves drastically reducing carbohydrate intake and replacing it with fats. This reduction in carbohydrates leads to a metabolic state known as ketosis, where the body becomes incredibly efficient at burning fat for energy. Additionally, it transforms fat into ketones in the liver, which can supply energy to the brain.
This can take a while. Some people like to do a 24 - 48 hour water cleanse, I found that way too hard and did a 36 hour watermelon juice cleanse. I also still had coffee and ceremonial grade matcha tea, and a warm herbal tea or two before bed.
Benefits of the Keto Diet
One of the most appealing aspects of the keto diet is its potential for rapid weight loss. By cutting carbs and focusing on fats, many people experience significant drops in weight in a relatively short period.
Beyond weight loss, the keto diet has been associated with several health benefits:
/Improved Blood Sugar Control: The keto diet may improve blood sugar control and insulin sensitivity, which is beneficial for individuals with type 2 diabetes.
/Enhanced Mental Clarity and Focus: Many keto dieters report improved cognitive functioning, likely due to the steady supply of ketones to the brain. I found this extremely beneficial as I’d had a stroke and started feeling the benefits of a clearer mind, all within a week!
/Increased Energy Levels: As the body adapts to burning fat for fuel, many people experience higher energy levels throughout the day.
/Appetite Suppression: High-fat foods tend to be more satiating, which can lead to reduced hunger and cravings.
Potential Drawbacks
While the keto diet offers numerous benefits, it may not be suitable for everyone. Some potential drawbacks include:
/Nutrient Deficiencies: By cutting out carbs, you may miss out on essential nutrients found in fruits, vegetables, and whole grains. Again I found this hard, but snacking occasionally on raspberries, blueberries, nuts, and seeds incorporated into your food, calculated in your carbohydrate programme, helps you to enjoy it all.
/Keto Flu: As the body transitions into ketosis, some people experience flu-like symptoms such as headaches, fatigue and irritability.
/Sustainability: The restrictive nature of the keto diet can make it challenging to maintain in the long term. Hopefully this is where I, on The Broken Egg can help - by sharing easily adaptable recipes that are quick to batch cook a few days in advance.
Getting Started with the Keto Diet
Transitioning to a keto diet involves more than just cutting carbs, it requires careful planning and monitoring. Here are some steps to ease into this diet:
/Calculate Your Macros: Determine the appropriate balance of macronutrients – typically, the keto diet comprises 70-75% fats, 20-25% proteins, and 5-10% carbohydrates.
/Plan Your Meals: Focus on high-fat, low-carb foods such as avocados, nuts, seeds, and fatty cuts of meat. Avoid starchy vegetables, grains, and sugars.
/Stay Hydrated: Drink plenty of water to help with digestion and manage potential side effects.
/Monitor Ketone Levels: Use urine strips, blood tests, or breath analysers to measure your ketone levels and ensure you’re in ketosis.
Work out your intermittent fasting schedule (I like 8pm-12pm roughly for a 16hr fast). And then depending on how active you are, your protein and veggie intake should look something like this..
Summary
The keto diet can be an effective strategy for weight loss and health improvement for many individuals. However, as with any diet, it is essential to consider personal health needs and consult with healthcare professionals before making significant dietary changes.
With careful planning and execution, the keto diet can be a sustainable path to achieving your health goals. The amount of protein you should consume on a keto diet can vary depending on your personal goals, activity level, and body composition. A common recommendation is to aim for about 20-25% of your daily caloric intake from protein.
This typically translates to approximately 1.2 to 2.0 grams of protein per kilogram of lean body mass per day. It's important to tailor this to your specific needs and consult with a healthcare provider or nutritionist for precise guidance.
I like to use collagen peptides from Hunter & Gather in my hot drinks like tea and coffee. I also add grassfed butter, MCT Oil and Himalayan pink salt to my coffee, match & bone broths too for a satiating powerhouse to keep me going through my fast too.
This is a good keto food list. Note: most veg is grown above ground and they are lower in carbohydrates.
I’ll pop a recipe on later!
Intermittent Fasting
Intermittent fasting can offer several benefits for someone on a ketogenic diet including:
/Enhanced Ketosis: It helps in maintaining a state of ketosis by depleting glycogen stores more quickly, allowing the body to switch to fat burning efficiently.
/Improved Insulin Sensitivity: Both keto and intermittent fasting may improve insulin sensitivity, which can help in better blood sugar regulation.
/Weight Loss: The combination of reduced calorie intake from fasting and increased fat burning from ketosis can lead to more effective weight loss.
/Increased Energy Levels: Some people experience improved energy levels due to more stable blood sugar and access to fat reserves for energy during fasting.
/Mental Clarity: Many report improved mental clarity and focus as fasting can increase the production of brain-friendly ketones.
Together, they may enhance each other's effects, making it easier to stay in ketosis and reap the benefits of both dietary approaches.
further reading
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