30 Day Intermitted Fasting Keto Journal
Have you ever experienced stuborn fat that just does not want to go away no matter what? I’ve personally tried almost all methods to loose my stubborn fat in my legs and my love handles. Alas, I have not been successful. I went back to the drawing board, I did research and all the medical journals point to one form of eating called Keto. The best combination to burn fat to the max is keto diet and Intermitted fasting.
I am not a fan of restricting myself from food groups or not having a balanced meal, but I am curious and desperate at this point. I believe my metabolism have been damaged due to over dieting throughout my life. I was not aware that this could be a negative effect, and from all the content I’ve read up on Keto, it can correct a damaged metabolism by using ketosis and intermitted fasting.
I am going to journal my 30 days experience on the intermitted fasting keto diet. This way I can show you from my perspective what I’ve been eating and what my 30 day results are.
How many hours should you intermitted fast on keto:
Dr Creg, a well known Dr that advocates for the intermitted fasting keto diet stated that the best would be 16 hour fast, where you have 2 meals in your eating window with 4-5 hours between meals. I want to aim to do the simplest one, and if I don’t see fat loss within 20 days I will move over to the more strict form which is once a day.
Very important disclaimer, I am not a Dr or expert in any way, this is just my honest experience and journey with Intermitted fasting Keto. I have not felt hungry once after the second day as yet. It’s the strangest thing not to eat frequently and to feel hungry. Getting in 7-10 cups of veggies feels almost impossible but this can be solved with clever eating.
Day 1 of Intermitted Fasting Keto:
I was not prepared for this, so I had to use what I had in the house. I was honestly concerned with only eating way after my usual breakfast time. I have a very busy and demanding job and need the energy to stay on top of my game. I was able to eat my first meal at 10:00. I ate 3 meals on my first day. It is advised to rather eat every 4-5 hours (preferably 2 meals) as your food takes 4-5 hours to digest. This way you give your food time to process.
Day 1 IF Keto Breakfast:
2 November 2021:
- Chicken liver cooked
- Baby spinach
- Light Mayo
Day 1 IF Keto Lunch:
- Keto cottage pie
- Green salad
- Olive oil
Day 1 IF Keto Dinner:
- Chicken pieces
- Cauliflower rice with butter
- stir-fry veggies
- olive oil
Feeling: Horrid. I felt very bloated and had to pee a lot. This could be due to drinking plenty of water & coffee during the day, additionally I did not have any full cream/fat products in the house which could add to this side effect.
Day 2 of Intermitted Fasting Keto:
Day 2 IF Keto Breakfast:
Breakfast: Black coffee & 1 tsp of coconut oil (bulletproof coffee)
Time: 10:00
Day 2 IF Keto Lunch:
- French stir fry
- coconut oil
- 2.5 eggs
- less salt soy sauce
- 2 slices smocked chicken slices
Time: 12:00
Day 2 IF Keto Dinner:
Keto salad:
- 6 tsp Lite mayonnaise
- 1 large egg boiled
- 90g chicken breast fillets
- 3 cups baby spinach
- olive oil
- half red bell pepper
- Roma chopped tomatoes
Time: 18:00
Feeling: Still feeling bloated, amazing that I am full the whole time. It breaks my brain that I feel full without eating carbs, the most challenging task at this point for me is to get the percentages right. It’s the strangest feeling feeling that you have no idea how to prepare food anymore.
Day 3 Intermitted Fasting Keto:
This was the day I felt the keto flu.
Day 3 IF & Keto Breakfast:
Bulletproof coffee
Time: 10:00
Day 3 IF & Keto Lunch:
- 30g bacon
- 2 eggs
- half avo
Time: 12:00
This is where I started feeling very strange. Bacon does not sit well with me, I know it’s a quick & easy method of getting fat into your system, however I am not a fan. Learn to listen to your body, know the foods that work for you.
Day 3 IF & Keto Dinner:
- Brocolli (140g) fresh
- 50g baby plum tomatoes
- half yellow bell pepper
- 15g red onion
- 6 tsp lite mayo
- 40g white cheddar
- 25g beef steak
- 100g mushrooms
Time: 18:00
Felt much better, less bloating from today.
Day 4 Intermitted Fasting Keto
Day 4 IF Keto Breakfast:
Bulletproof coffee
Time:10:30
Day 4 IF Keto Lunch:
- Left over broccoli salad from last night
- Beef steak (70g)
- 20g cheddar cheese
- 2 tsp lite mayo
Day 4 IF Keto Dinner:
- Spur ribs & hot veg
Time: 18:40
Today I was not bloated especially before eating, felt very slim. I feel weird after eating. Not sure why this is happening as yet. But I need to trouble shoot this issue.
