You don't need to go ketogenic if you do IF. IF manipulates your insulin and growth hormone in a way that you will burn body fat without cutting out carbs. You don't even really need to do carb cycling. I would just eat your required macros in an 8 hour feeding window and give it 6 months before you look into doing tweaking with carb cycling.

 

John

Ok john i will try this out

 

Another thing u said that u replace your carb with healthy fat and this work with u i think iam carb sensitive like u can u tell whats your macros on daily basis ?another thing can excess protein make me fat as i read that most of excess amino acids are converted into glucose and spike my insulin like carb?

 

 

 

 

 

 

Ahmed,

 

I eat about 40% protein 35% fat and 25% carbs. My fats are whole eggs, coconut oil, oily fish, olive oil, flaxseed, avocado, and low fat milk.

 

Excess protein does not make you fat and is not converted into glucose to spike insulin. Whoever told you that has no understanding of human biology and metabolism. Excess protein gets put into an "amino pool" for the entire body to use. Protein is used not only to repair muscle but also every cell in your body. Only in times of extreme starvation (greater than 3 days) will the body start cannibalizing muscle and protein for fuel. The only macro that affects insulin levels is carbs. Period. :-)

 

John

Thanx alot john you really inspire me

 

I just want to tell u something that i recently come through i tried to eliminate all carbs and i just eat protein and healthy fat and protein and veggiea(alot)for three days i actually dropped alot of water and i begin to see some difinition in my abs probably due water loss not fat

The side effect was so strong my brain was so foggy i was dizzy i barly coud train and i needed long rest between sets and there was cramps all over my muscles i am a student i nearly couldnt focus on my studying at all and i needed alot of sleep actually i couldnt wake up ,muscle sorenes continoued after my workout 3 days and this was so strong despite i didnt do any new workout routine i couldnt paly cardio at all but i think i lost some fat with water

 

What do u think about this diet btw i ate 1800 cal carb 50gm veggiea or less 150-200pr about 80-100gm fat?and could i manage with these symptoms and my body could adapt and is that healthy ?

 

And i measured my BL Glucose and was 95 post prandial not fasting so i think these symptoms was due to hypoglycemia

 

 

 

 

 

 

 

 

 

Ahmed,

 

What you experienced is the "keto flu". Its length varies from person to person and some people can't deal with it during the body's adjustment period to running soley on fat. I am not a fan of 0 carb diets. Low carb is the better way to go as long as you eat only wholesome, non-processed carbs. I think if you follow my macro percentages you should be fine :-)

 

John

Ahmed,

 

I eat about 40% protein 35% fat and 25% carbs. My fats are whole eggs, coconut oil, oily fish, olive oil, flaxseed, avocado, and low fat milk.

 

Excess protein does not make you fat and is not converted into glucose to spike insulin. Whoever told you that has no understanding of human biology and metabolism. Excess protein gets put into an "amino pool" for the entire body to use. Protein is used not only to repair muscle but also every cell in your body. Only in times of extreme starvation (greater than 3 days) will the body start cannibalizing muscle and protein for fuel. The only macro that affects insulin levels is carbs. Period. :-)

 

John

Another thing john when u said that u eat 25%of your macros carb how many gram do u eat per day and how many grams of them is starchy carb?

 

As u have alot experience in IF how can i arrange my macros in the 8 hr window if i eat 120gm carb 200 protein 80 fat and what i can have beside water in the fasting

 

 

And do u recommend certain supplement with IF

Thanx alot but u really inspire me

 

 

 

 

 

 

 

 

I eat about 125g of carbs from oats, brown rice, sweet potatoes, whole fruit, and lots of vegetables. It is hard to say exactly how much are starchy and how much aren't. The bottom line is I don't eat any more grams of carbs than I weigh .e.g. 168Lbs. I keep my carbs in the low 100-130g range.

 

Every meal has fats, protein, and carbs in my 8 hour window. Carb timing is critical. On workout days, I eat the majority of my carbs post-workout. On non-workout days, I have no carbs with my last meal and I keep my carbs low.

 

During fasting, as long as you stay under 25 calories you will not break your fast. So besides water you can drink some tea or coffee.

 

For supplements, I use a whey protein before and after workouts and a casein protein in the morning and at night on non workout days.

 

John

Hello John and Scott!

 

I am on day 12 of the IF. So far, two days ago, I weighed in and found I had dropped from 311 to 302. My bodyfat percentage has dropped a total of 0.9% from 36% to 35.1%. As I figure it, I've lost almost 3 pounds of fat and 7 pounds of lean mass. I haven't been working out over the past two weeks, since my depression was triggered again. (I am bi. I give guys compliments in a no-homo fashion on their physiques. 3 staff members at my gym reported me as making them uncomfortable and coming onto them - NOT! The manager has ordered me to stifle myself or lose the gym membership altogether.)

 

Ok, so back on target. Food consumption has been very low. I have a pound of spaghetti, 5 slices of bread and 33 eggs to last me until my SSDI check comes in on June 3rd. Needless to say, I don't have much energy and sleep a lot of the time. I'm going to try the food bank, which gives a small box of food once a month. It is heavy on carbs.

 

You had mentioned that the fasting can withstand carb intakes of under 25g. I was going to ask about using zero carb foods to fill up on during fasting: lettuce, kosher dill pickles (0 c/f/p!). Wanted your thoughts on this. I have found that while my stomach doesn't get all growly to indicate hunger, my eyes have started automatically fixing on food items when I stop by the local quik mart where a friend lets me have a free black coffee in a cup I bring.

 

I can tell you something that feels neat: my gut is no longer distended and feels empty. When I wake up, I have energy, though it doesn't last long.

 

Okay, I will continue to keep you posted.

 

David

Hello John and Scott!

 

I am on day 12 of the IF. So far, two days ago, I weighed in and found I had dropped from 311 to 302. My bodyfat percentage has dropped a total of 0.9% from 36% to 35.1%. As I figure it, I've lost almost 3 pounds of fat and 7 pounds of lean mass. I haven't been working out over the past two weeks, since my depression was triggered again. (I am bi. I give guys compliments in a no-homo fashion on their physiques. 3 staff members at my gym reported me as making them uncomfortable and coming onto them - NOT! The manager has ordered me to stifle myself or lose the gym membership altogether.)

 

Ok, so back on target. Food consumption has been very low. I have a pound of spaghetti, 5 slices of bread and 33 eggs to last me until my SSDI check comes in on June 3rd. Needless to say, I don't have much energy and sleep a lot of the time. I'm going to try the food bank, which gives a small box of food once a month. It is heavy on carbs.

 

You had mentioned that the fasting can withstand carb intakes of under 25g. I was going to ask about using zero carb foods to fill up on during fasting: lettuce, kosher dill pickles (0 c/f/p!). Wanted your thoughts on this. I have found that while my stomach doesn't get all growly to indicate hunger, my eyes have started automatically fixing on food items when I stop by the local quik mart where a friend lets me have a free black coffee in a cup I bring.

 

I can tell you something that feels neat: my gut is no longer distended and feels empty. When I wake up, I have energy, though it doesn't last long.

 

Okay, I will continue to keep you posted.

 

David

So in non workout days u just reduce your overall calorries by reducing carbs or u raise yr protein and fat to compensate lost caloeries from carb

 

And what u do if u want to reduce or raise your over all caloeries to add or lose zome weight ...u raise or reduce yr protein and fat only keeping carb at the same range or i could raise my carb also

 

 

Bcuz iam nw eating 100 gm carb 80 fat 200 protein 1900 call total

 

 

And iam planning to raise my calories gradually tell my maintaince 2400 cal as i have been told that 1800 cal is so low for my age (22) and my activity lvl weight (88kg) and height 182cm

 

 

So what do u think?

 

 

 

 

 

 

If you want to lose fat, you need to be at a deficit below maintenance and to gain muscle you need to be at a slight surplus. For me, I want to keep losing body fat o on non work-out days I limit my carbs and keep fats and protein the same. If you want to gain some lean mass, you will need to increase your fats to make up for the calorie loss of carbs on days you limit them.

 

John

If you want to lose fat, you need to be at a deficit below maintenance and to gain muscle you need to be at a slight surplus. For me, I want to keep losing body fat o on non work-out days I limit my carbs and keep fats and protein the same. If you want to gain some lean mass, you will need to increase your fats to make up for the calorie loss of carbs on days you limit them.

 

John

Another problem john i tend to store alot of water around my midsection when i eat carb even 100 gm of carb despite i dont use sodium or salt at all in my diet so wt do u think should i take a diuritic supplement ?