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Experience with keto/fasting

Xero88

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So about three weeks ago I wanted to give keto and fasting a chance, both of which I've never really done before. Putting aside my own personal fears and everything I've learned was "optimal" over the years in terms of bodybuilding is concerned I began a 72 hour water fast to jump start keto. Following the 72 hour water fast, I would begin eating using modified keto macros(1gram per lb of LBM for protein and 20 net carbs, the rest was fat) and using a 10/14 fasting period daily..........I must say I have been truly shocked by this whole process in a positive way. During my 72 hour water fast I lost no strength in the gym, I looked leaner, my thoughts were more clear, I was heavily supplementing electrolytes to account for the majority of the problems people face when embarking into keto/fasting. Even when I resumed eating again, all around my energy levels were surprisingly high. My will for life just seemed higher than normal. Obviously I'm holding alot less water on my body but damn do I ever look better. I wake up and go to bed looking lean which I've never experienced in my life. With all that being said, while bulking I probably wouldn't do low carb/keto just because my workouts dont quite have the same punch that they use to, but cutting I will consider always doing keto now.

PROS:
- All around felt more calm yet energetic both mentally and physically. My will for life was improved. If someone asked me to do something I wouldn't have to first seek for the energy/will to do so, I just had immediate energy to do so on demand which was nice.
- For someone who is hungry 24/7, It was nice actually being satiated. Sitting down and enjoying a meal and not thinking about food again for several hours can go a long way.
- I wake up and go to bed looking leaner. Still seeing my abs at night threw me off, it was nice. All around I just feel and look more tight. Way less bloating.
- Because your thinking about food way less, gives you more time to focus on other priorities in life, helps you destress. With fasting incorporated into the keto mix, just gives you even more free time.
-Lost no muscle/strength while following keto/fasting.
- Although I didnt test keto/fasting long enough, I feel fat will fall off my body if I were to push my calories lower.

CONS:
- I wouldn't recommend while bulking only because my workouts didn't quite have the same punch. I wasn't weaker I just felt I had to focus and push harder to achieve the same results. While bulking, when the time comes to increasing your calories, you really wont want to which is a problem.
-For myself it is not a reasonable or sustainable long term method of eating as avoiding carbs would be impossible with the comings and goings of life. I don't care who you are, no one can avoid an entire macro nutrient forever
 
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eazy57

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I don't know many people who can sustain a keto diet permanently. I find it's very difficult when lifting heavy, which is often for me. I needed carbs for energy. Also it's very easy to knock yourself out of ketosis. Low carb or carb cycling works better for me.
 

Goldenrod

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good for you if it works for you but I have been saying the same as @eazy57 - 3/4 of my staff are on keto and are yoyo's with weight.
they tell me what their diet consists of and I keep my comments to myself but I think health issues down the road. It can't be sustainable unless the 7 people I know on keto just eat the keto friendly crap food. They eat very good food too but the protein that is acceptable is ridiculous. It worked for them but I would love to see their blood work 2 months in.
Not for me - I will lower carbs but I will not cut them out. I also don't know enough about it to talk like I am an expert so for anyone who does it and it works - and is healthy - good for you. the key is if the diet is healthy.
 

Saxonshore

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I tried keto for 3 months and I couldn't sustain it as it honestly affected my mental health. Carbs are brain food and I had a hard time focusing on my work and my everyday life. Got agitated very easily(hangry).
Loss the weight I wanted to get rid of but now I am just watching my intake of unnecessary carbs.
Feel like myself again.
 

juicey8826

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Love keto first 4 weeks of a cut with some DNP fat just melts off.

Can’t go longer than 4 weeks unless I do a cheat meal 1x a week.
 

EastCoast'er

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I’m constantly hungry on a high fat diet low carb diet.
I did I for 2 weeks with my missus. end result, not for me.
With fat having 9 cal per gram vs 4 cal with carbs. It makes perfect sense why I was STARVING all the time. I’m eating half the food I would on a modest / low fat diet.

maintenance calories of 3000 for myself adds up very quickly when primarily coming from fat.
where as a traditional pro/carb/fat diet I can eat 6 solid meals on 3k cal .

Bottom line, sure keto works. All diets work. But does it work for you ?
In my case , no it doesn’t.
But I can see it being good for someone unable to eat frequently throughout the day or just doesn’t like the feeling full sensation but still able to hit the calories needed.
 

Sabre Star

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IMO there is a time and place for Keto. Seems like there is a major Keto-kick right now and everyone is doing it. I find keto easy to follow, and I feel great while I’m in keto but my workouts aren’t as good. I find carb cycling is more sustainable over a long period of time and very effective. I’ve tried numerous ways of carb cycling but I found this to be the best:

Day 1 - high carb day
Day 2 - no carb day
Day 3, 4 - low carb days
Day 5,6,7 - normal carb days
 

KetoMuscles

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I think a lot of people forget or don’t realize ketosis is a complete metabolic switch.
If you don’t make the switch then it won’t have all the benefits.
If your carbs are a tad too high to reach ketosis but too low to sustain your activity then you’ll feel like shit you’ll be hungry. You won’t have that mental focus.
Then there’s the next stage of keto adaptation. After you’ve made the switch the rest of your body and muscles draw energy from different pathways.
I’m probably a bit biased. But I enjoyed being keto for many reasons. Taking control of “hunger” was one of them.
It just has to be done right to enjoy all it has to offer.
 

millenium girl

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Thank you for this thread @Xero88.
I do keto for health reasons before a medical exam in 3 weeks. I feel hungry the 1st day or so (I'm a carb addict) but I'm not more tired than usual (I'm vegan/vegetarian). When doing keto I eat some cheese but I also add vegan protein powder to plant based yoghurt.
 

Xero88

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I'm certainly not in favor of nor against keto. Was just my personal experience testing keto/fasting out. Just for any curious on lookers.

I didn't include everything such as sleeping. Technically I've been experiencing improved sleep quality lately, but its just all speculative. Is it from eating less towards bedtime? Is it from fasting? Is it from keto? Am I less stressed lately without knowing? Interesting stuff to ponder though
 

CurtisP

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For the people who do keto do you take glucose (I think) measurements to see if you are truly in ketosis ?
My book keeper has lost 65 pounds on keto and looks great - but her mental health and overall wellbeing has gone right out the door where I am at the point of firing her or holding her down and force feeding her rice and bread
 

KetoMuscles

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Actually, to tell if you're in ketosis you measure for ketones. If you look it up at the Abbott website you can download a coupon for a free meter (with the purchase of 100 test strips)
I have no idea what's going on with your bookkeeper but she may be fasting too much. Fasting is harder on women because it disrupts too many hormones. Or maybe she's low carb and not in ketosis. If she isn't measuring then she's guessing.
The FreeStyle Precision Neo meter is compatible with FreeStyle Precision Blood Glucose Test Strips and FreeStyle Precision Blood β-Ketone Test Strips.
 

CurtisP

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I know for a fact she doesn’t measure - I have asked her numerous times about measuring and “with her diet she doesn’t need to”
 

Noname81

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I know for a fact she doesn’t measure - I have asked her numerous times about measuring and “with her diet she doesn’t need to”
If she is actually fat adapted the Keto diet has improved cognitive function. That is one of the benefits people love about the diet. Also when you are fat adapted your hunger is drastically reduced. People who complain about being hungry on the Keto diet probably are not in ketosis. I have a hard time getting my calories in because often times I am not hungry.
 

Goldenrod

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Actually, to tell if you're in ketosis you measure for ketones. If you look it up at the Abbott website you can download a coupon for a free meter (with the purchase of 100 test strips)
I have no idea what's going on with your bookkeeper but she may be fasting too much. Fasting is harder on women because it disrupts too many hormones. Or maybe she's low carb and not in ketosis. If she isn't measuring then she's guessing.
The FreeStyle Precision Neo meter is compatible with FreeStyle Precision Blood Glucose Test Strips and FreeStyle Precision Blood β-Ketone Test Strips.
Urinalysis strips, anyone can buy at a pharmacy, measures your ketones as well. When I was having a gallbladder issue and fasted for 6 days, I started to get worried when the ketones colours were changing until I realized it was just my body eating fat and muscle since I wasn’t able to eat.
 

Goldenrod

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If she is actually fat adapted the Keto diet has improved cognitive function. That is one of the benefits people love about the diet. Also when you are fat adapted your hunger is drastically reduced. People who complain about being hungry on the Keto diet probably are not in ketosis. I have a hard time getting my calories in because often times I am not hungry.
Hi - please clarify, are you saying once you are fat adapted by the keto diet your cognitive function must improve? Where do you find the studies to show this, not saying it’s wrong but I prefer to see the science behind a strong statement.
Regarding your latter statement, I know many who fast and they all day hunger pains go away and when they are done wit their day to week fast - it can be difficult to get the body back into nutrition mode.
Appreciate any additional info you can provide - thank you
 

KetoMuscles

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Urinalysis strips, anyone can buy at a pharmacy, measures your ketones as well. When I was having a gallbladder issue and fasted for 6 days, I started to get worried when the ketones colours were changing until I realized it was just my body eating fat and muscle since I wasn’t able to eat.
Urine strips are great in the beginning but after "fat adaptation" they become less accurate due to the bodies ability to better utilize ketones and allow less to filter out.
 

KetoMuscles

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Hi - please clarify, are you saying once you are fat adapted by the keto diet your cognitive function must improve? Where do you find the studies to show this, not saying it’s wrong but I prefer to see the science behind a strong statement.
Regarding your latter statement, I know many who fast and they all day hunger pains go away and when they are done wit their day to week fast - it can be difficult to get the body back into nutrition mode.
Appreciate any additional info you can provide - thank you
Improved cognitive function is one of the most studied aspects of ketosis. The brain actually prefers to function on ketones. They are more efficient and produce less "emission" then glycogen. That's why it is so effective for epileptics.
Here's just a quick quote from a ncbi paper. I'm sure there's better. If you actually wanted to do a deep dive on the subject you will find an insane amount of info supporting the position that cognitive function improves on ketones.
"
While the PFC and HPC show distinct mechanisms of age-related dysfunction, one variable that appears to be ubiquitous across regions is a declining ability to utilize glucose as an energy substrate. Notably, glucose metabolism within the brain is significantly lower in aged study participants (Petit-Taboué et al., 1998; Gold, 2005; Rasgon et al., 2005) and this decline correlates with impaired behavior on the HPC-dependent Morris watermaze task and a spatial alternation task (Gage et al., 1984; Gold, 2005). Furthermore, cognitively impaired aged rats have larger decreases in extracellular HPC glucose levels during task training relative to those observed in young animals (Gold, 2005). In humans there is an age-related decrease in brain glucose uptake that exceeds that of oxygen use, resulting in loss of brain aerobic glycolysis (Goyal et al., 2017). These metabolic deficits in older adults are a likely contributor to cognitive impairments, as the ability to produce ATP declines by 8% per decade of life (Short et al., 2005), making aged individuals particularly vulnerable to metabolic alterations. Moreover, metabolic syndrome (Agrawal and Gomez-Pinilla, 2012) and insulin insensitivity are associated with cognitive deficits (for review, see Greenwood and Winocur, 2005). Together, these data indicate the strong association between metabolism and cognitive function.

While over consumption of an obesogenic high fat and high sugar diet leads to loss of dendritic spines in the PFC and perirhinal cortex, as well as to impairments in spontaneous object recognition tasks and set-shifting (Bocarsly et al., 2015), to date, very few studies have examined the ability of diet to enhance cognition and improve synaptic function. Ketogenic diets (KDs) are high in fat and low in carbohydrates, which leads to the production of fat-derived ketone bodies within the liver that enter the Krebs cycle for ATP production (Krebs, 1966; Egan and D’Agostino, 2016). The ability of these diets to bypass glucose/insulin signaling, which is compromised in old animals, suggests a potential utility in enhancing brain function across the lifespan. Previously, we have shown that 12 weeks of a KD can alter the expression of glucose and monocarboxylate transporters in the HPC, and reinstate expression of the vesicular glutamate transporter in old animals to the levels observed in young (Hernandez et al., 2018a)."
 

KetoMuscles

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Urinalysis strips, anyone can buy at a pharmacy, measures your ketones as well. When I was having a gallbladder issue and fasted for 6 days, I started to get worried when the ketones colours were changing until I realized it was just my body eating fat and muscle since I wasn’t able to eat.
I assume I will never say anything you haven't heard before. But being in ketosis is muscle sparring. So if I were to make an assumption, it would be that your body was not catabolizing muscle tissue. You probably just "went flat" and lost glycogen stores and water weight from your muscles.
Even from an evolutionary perspective it wouldn't make sense for our bodies to eat the very thing we need for survival the minute we went without exogenous nutrients like protein.
 
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