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Intermittent fasting and keto after 60

powered by baconToday I want to share my experience with intermittent fasting (IF) and the ketogenic diet I’ve been doing for the last six months. My main goal in trying both of these was to lose weight, which I have done and continue to do.

The great thing about this way of eating is that there’s a lot of flexibility. So there’s no “right” way to do it. That’s good but also bad because it can be confusing when you’re just starting out. Hopefully my experiences will clear up some of the confusion.

I’m going to talk about how much I’ve lost, the foods I eat, how much exercise I’ve done, how I’ve felt, and the benefits besides weight loss that keep me motivated to continue. I will also list some resources at the end where you can go to get more extensive info on both IF and keto.

You may find this especially helpful if you’re a mature woman who’s having a hard time maintaining and/or losing weight.

Intermittent fasting

Let me start by saying I’m 62, post menopausal and living without a gallbladder. (That hasn’t been a problem for me on this high fat keto diet although it can be for some.) I’ve lost 18 pounds in the last six months and am still losing about half a pound per week.

Prior to that I had been dieting for a few months and had been on a plateau for about a month when I discovered IF.

I was really resistant to the idea at first because it sounded potentially unhealthy. But when I learned it’s a good way to keep insulin levels down, and therefore lose weight, I decided to give it a try.

Without going into too much detail, IF has been described as an eating window. You only eat during a certain period of the day which can be anything from 12 hours to four hours. Another way to look at it is skipping breakfast or not eating anything after dinner.

I do the 16:8 method which means I fast for 16 hours and eat during the other eight hours. I like to eat soon after getting up in the morning and then eight hours later I stop.

There are days I choose to fast longer or shorter. I’ve gone as long as 21 hours fasting or as little as 12 hours. I intentionally vary the schedule to keep my body guessing and to have a normal social life.

In the beginning I was confused. Do I eat three meals a day or just two? I started with three meals a day but felt too full so I cut back to two.

Then I was worried I wasn’t eating enough. And because some people claim you can eat any type of food you want, I started eating chips and cookies. Well that was a mistake and I put on a couple of pounds.

Around that time (about three weeks in) I discovered the keto diet.

keto after pic

Wearing size 6 jeans Xmas 2017

Keto and keeping it simple

The keto diet is a low carb high fat diet, or LCHF, generally defined as 60% fat, 35% protein, 5% carbs. This forces your body to use fat (ketones) for fuel rather than sugar (glucose) from a standard high carb diet.

Most people say you need to keep track of your macros and recommend recording your meals in MyFitnessPal.

I did this for maybe one day. I don’t like tracking macros, counting calories, adding up points, etc. I’d rather learn to eat intuitively.

The most important thing to remember is to keep net carbs at or below 20 grams. And if you’re trying to lose weight, eat a little less fat so your body will burn stored fat.

I keep a mental note of my carb count which is pretty easy because my meals are simple and repetitive. If I want a special treat, I work it into my daily carb allowance.

How do you know if you’re in ketosis

Ketosis is when your body has made the switch from burning sugar to burning fat. It can take a few weeks to adapt and it’s different for everyone.

A lot of people will test their ketones and blood sugar and generally obsess over whether or not they’re in ketosis. Once again, this is not for me. I just go by how I feel and since I’m losing weight, I know I’m on the right track.

I did have the “keto flu” for what seemed like forever. In real time it was three or four weeks. How did I know I had the keto flu? Well I just generally felt like crap. I was so lethargic and tired I could do almost nothing but lay around. And my symptoms were exacerbated by a summer heatwave.

Then I learned that keto flu could be remedied by taking electrolytes, specifically sodium. I started sipping on some homemade bone broth and began to feel better within about three days.

Eventually I became quite energetic as is typical on a keto diet. Increased energy and the fact that I can go long hours if need be without food tells me that I’m in ketosis. Another sign is keto breath which I do notice from time to time.

Foods I enjoy and what I eat on a typical day

I like buying high quality food and cooking most of my meals from scratch. I buy grass fed beef, organic free range chicken and organic eggs. This is not mandatory on a keto diet, it’s just my preference.

I try to stay away from artificial sweeteners but every now and then will have a Zevia diet soda.

I also have no interest in keto versions of high carb foods like pancakes, cakes and cookies. The only thing I make once in a while is coconut flour muffins. But it’s perfectly fine to eat keto treats occasionally if it helps keep you on the diet.

The foods I like to eat most often are eggs, bacon, beef, butter, cheese, half and half, peanut butter and sour cream. Sometimes I also eat avocados, almonds, chicken thighs and mayo.

My usual breakfast is one egg and two pieces of bacon. Lately my favorite concoction is what I’m calling a cheesy jalapeno egg with sour cream.

Cheesy jalapeno egg and bacon

Cheesy jalapeno egg and bacon

I don’t usually have lunch but if I’m hungry I may have a bite of peanut butter or pork rinds. And for a tasty treat, I mix half an avocado with a couple of tablespoons of sour cream, salt, pepper and cayenne pepper. I either eat it with pork rinds or homemade cheese chips. Yum!

For dinner it’s often ground beef with vegetables. Sometimes I make my own version of “crack slaw” (without sweetener or sugar). Once in a while I’ll have steak or chicken with sauteed vegetables or my homemade sauerkraut. And last week I had taco salad with ground beef, cheese, lettuce, olives, salsa, tomatoes and sour cream.

Taco salad

Taco salad

For dessert I like to have exactly five chocolate covered almonds from Trader Joe’s. I work it into my macros. It keeps me from feeling deprived and doesn’t trigger any carb cravings. Now ice cream or chocolate chip cookies would be another story.

TJ's choc covered almonds

Daily treat: chocolate almonds

As for bulletproof coffee, it’s not for me and maybe not for you if you’re trying to lose weight. I make my own cold brewed coffee that I either drink black or with half and half and no sweetener.

To supplement or not to supplement

I’ve been taking a variety of supplements for the last few years and will keep taking them because I notice a difference. Some people believe you should get all your nutrients from food. That would be ideal but I’m not sure it’s really possible. However, I’ve been able to cut down with no ill effects which is saving me money.

Exercise

For the first four months I did the T-Tapp barefoot basic plus workout five days a week. Then I took a couple of months off and recently started doing T-Tapp three days a week, and a kettlebell express workout two days a week. I still lost weight when I was not exercising.

I keep a file of my exercise schedule with weekly measurements and monthly weigh-ins. It gives me encouragement and perspective on how far I’ve gone.

Strategies for living an IF and keto lifestyle

Everyone has to decide how strict to be with the diet. Are you going to cheat, carb up or bring your own foods to non keto gatherings.

My goal is to have a normal life that includes celebrating holidays, special occasions or going out on Saturday night.

After two months on keto I incorporated “cheating” into my lifestyle. It’s also part of my strategy to avoid a plateau. So far it’s working.

Saturday is my free day from keto and IF because I like going out on Saturday night. I reserve that day for eating things I might be wanting such as bread, pizza or dessert. And I almost always make organic popcorn.

That is not to say I go hog wild because I don’t. I try to keep the net carbs under 75 grams.

Sometimes I’ll switch my cheat day for a night out with friends or celebrating a holiday. I just got through Thanksgiving and Christmas this year by doing that.

For those holidays I ended up having one meal that day. I ate mostly meat and green veg with very small servings of everything else including dessert. I was really stuffed and fasted for 21 hours afterwards.

The key is to enjoy yourself for that one day and go right back to keto the next day. No guilt.

Benefits of IF and keto aside from weight loss

The very first thing I noticed on day two of IF was how much better my foot felt. For those of you who don’t know, two years ago I suffered a severe ankle injury, breaking all the bones in my left ankle. My goal is 100% recovery, currently around 98%.

Anyway, after making this observation I did more research to see if there’s a connection between IF and joint pain relief. Turns out it’s something called autophagy, a process the body uses to rid itself of cellular debris. Autophagy reduces inflammation and boosts the immune system. This alone makes me want to keep doing IF.

Watch this short video for more information:

Some of the other benefits have been curing a persistent toenail fungus, saving money on food and supplements, experiencing sustained energy throughout the day, and generally feeling strong.

Recommended resources for more information on IF and keto

Recipe ideas and general information on keto: Keto Connect on YouTube
A doctor’s perspective on keto and intermittent fasting: Dr Eric Berg on YouTube
IF and keto wonderfully explained in plain terms: Butter Bob Briggs on YouTube

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