Tag Archives: time-restricted eating

Breaking A Stall: Keto Myth vs Fact

 

Is Fasting Legit?

The beef and butter fast. The egg fast. Exogenous ketones you drink, and break the bank to buy. Gimmicks. Quick fixes. Snake oil sales. People are still believing nonsense. But if you are legitimately slowing down on your weight loss, breaking a keto stall may be in order. Now there IS such a thing as a fast in which you consume mostly fat to jumpstart ketosis, but only in combination with a lack of protein and carbs, so the beef, egg deals are bunk, because there’s nothing magical about beef or eggs that can jumpstart your loss, but these concepts are very low carb, which may be the structure you need to get get started on breaking a stall. More on the Fat Fast later.

Keto Spinach Dip
Keto Spinach Dip Full of Healthy Fats!

Keto Is Not A Fad

For now, these goofy myths give the ketogenic way of eating a bad name. But I get it. We are more obese than ever. We’ve tried everything. And we listened when they said to avoid eating fat. What happened when we obeyed? We got fatter. And sicker. Diagnosed with disease younger and younger, because the food industry took the fat and fiber out of food, and replaced it with sugar. Sugar that feeds cancer cells. Sugar that sends us on insulin rages and creates type 2 diabetes in our wee ones, not to mention more and more adults. Sugar that snares us in a dopamine pleasure response addictive cycle of needing more to get that high, a condition we euphemize as having a sweet tooth. But this whole time, there was a way of eating that didn’t require gimmicks or potions or miraculous promises, a way that focused on food in its natural state that could prevent the plethora of food-borne ills our society is facing today, and it was developed by the Mayo Clinic in the 1920s to reduce seizures for people with epilepsy. Turns out that Keto was incredibly effective at fat loss. And the benefits don’t stop there. Keto has been shown to increase energy and mental clarity, improve gut health and reduce pain from inflammation, and for many people, reduce severity of brain conditions including Alzheimer’s, depression, autism spectrum disorders, and more. I’ll have what she’s having! Why? Because ketone bodies are a cleaner burning fuel, if you will, than the energy we get by consuming an over abundance of carbohydrates, and our brains need fat to function properly.

 

But back to breaking a stall on keto. If you follow the macronutrient ratio recommendation (macros) of 70% fat, 25% protein, 5% net carbs, you WILL naturally get into a state of burning stored fat for energy, called nutritional ketosis. And it doesn’t take weeks to get there. Depending on your activity level and your own unique body chemistry, you could be in ketosis in a few days. And if you go off plan, you can get back into ketosis pretty easily because your body prefers this cleaner burning fuel. But it IS unrealistic to expect the rapid rate of fat loss to continue month after month that is so common early on with keto. I see people on forums upset because they lost only 12 pounds their 3rd month in. Are you kidding? That is still amazing. And that is not a stall. But if you are sticking to plan and do not see results either in inches or pounds after a couple weeks, there are fasting methods that can break a stall.

Intermittent Fasting Can Break A Keto Stall

Intermittent fasting. Also known as IF. Also known as time-restricted eating, in which we eat all our macros in a short window, and fast the rest of the time. IF should not be done until you are fat-adapted, meaning your body has become accustomed to using stored fat for energy. IF works this way: when your body senses an intermittent lapse in calories, it surmises that you must be out of food and needing to go hunt and gather yourself some grub. It’s how cavemen survived. The body knew we needed energy to chase down the next wooly mammoth, so it found a built-in energy source in stored fat that it could convert to fuel. It allowed our ancestors, on empty bellies but fueled by fat stores, to run down the beast and drag it home for dinner. And they feasted. In a relatively short window. Then ran out of food, fasted and hunted again. So the intermittent fast mimics this scenario and seeks our stored fat for energy. It’s why people on Keto experience a reduction in appetite and hunger, because our bodies use stored fat to keep us going when we are not shoving endless sugar down the piehole pipes. For more detailed info on why IF has so many health benefits, read this.

Beginning fasters find success with intermittent fasting in ratios of 16:8, fasting for 16 hours (for example from 8pm till noon the next day), then consuming all their macros in the time restricted window of noon to 8. So 16 hours fasting and 8 hours eating. A 16-hour fast can be as simple as skipping breakfast. As people get better at Keto, maybe they go to an 18:6 ratio, eating all their macros in a 6-hour window. Experienced folks do 24-hour fasts or more. The health benefits can be extraordinary.

Another type of fast is a fat fast, in which you restrict calories to about 1200 a day and 90% of those come from fat. It is to be done for a few days only, because otherwise, the body would sense long-term calorie restriction (not an intermittent lapse in calories) and surmise that slow starvation was in play and turn to muscle instead of fat. NOT the goal, ever. For a thorough explanation of the fat fast, I send you to a source I trust. Ruled.me.

Try A Fatty Spinach Dip For A Fat Fast

I am giving this a go. This is a spinach type dip, 1/4 cup in each bowl. Spinach, turkey, cream cheese, kerrygold butter, sour cream, wee bit of asiago. Macros for each bowl are 110 calories / 8 g protein / 8 g fat / 1 net carb. If I do about 3 of these meals throughout the day along with a couple others that are lower in protein, plus bulletproof coffee, I believe I am on the right path. Still experimenting. On day 2. Feeling pretty clear-headed and not hungry. Had foggy brain all last week.

Keto has saved my bacon. I no longer sleep entire weekends away in a fatigued depression fog. I take only one anti-depressant med instead of four. I want people to know about Keto’s amazing healing properties through food, not some quick fix nonsense that people sell in a bottle. Research. Read. Ask questions. And Keto on, warriors!

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Keto Avocado Toast

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If you’re feeling left out of the hipster $15 avocado toast craze, fear not! You can do it Keto Style, for a fraction of the cost, and you won’t be messing with insulin spikes because of all the gluten-loaded bread. Here is what you do:

  • Make fathead dough flatbread.
  • Spread on ripe avocado.
  • Eat.

Okay, the fathead flatbread will take a little prep, but the ripe avocados are a no-brainer. One batch of dough is basically 1.5 cups of mozzarella, 2 T cream cheese melted in microwave, stir in 1 egg and 3/4 C almond flour, knead, roll out on parchment paper and bake at 400 till brown. For more details on making fathead dough, CLICK HERE. The beautiful thing I discovered is that you can freeze the COOKED flatbread, as opposed to freezing raw dough, which is wear the real time saver comes in, as well as the benefit of meal prep.

Fathead dough has so many uses, once you get the basics down. You can make Keto Crackers, or lasagna noodles, or even cinnamon rolls, which I have yet to dry, but plan on. And you can jazz up your avocado with Keto salsa, or Rao’s marinara, and the list goes on. Bon appetite, Keto Warriors!

If you’re new to keto, please poke around the blog. I am pretty much a newbie, so I cook simply and explain the basics so as not to overwhelm. I am THRILLED with how much better I feel on keto: so much energy, reduced depression, drastically reduced body aches and pains, and a slightly smaller butt.

Click the following links for some basics:

Stock Your Keto Kitchen

Make Ice Cream Shakes in 90 Seconds

Get your crunch on with a 1-Minute Keto Cracker

Check out the One Keto Book I Bought

If you don’t know Fathead Keto Pizza, You Must!

You might notice links to products I like, and if you click through and make a purchase, you will not pay one penny extra, but I will earn a wee commission. I appreciate it very much!

 

 

Recommended Keto Book & Meal Plans

Recommended Keto Book
The Keto Diet, by Leanne Vogel

Keto meal plans for $ .26 per day? I’ve had people ask me for meal plans, but I cannot beat the price of one of the industry’s Keto Queens in the world: Leanne Vogel. So take a look at her meal plan deals. It is her first keto book that I love, one comprehensive resource that offers flexibility, humor, and empathy.

I have been doing this keto WOE (way of eating) for about a year, and still consider myself a newbie. Like most keto warriors, I have experienced confusion and conundrums, missteps and masterpiece recipes, and also victories and benefits and experimentation that have convinced this is the way of eating for me. I cannot believe the energy I now have, and I am off 3 out of 4 drugs for depression and fatigue. Friends of mine have taken notice, and I’ve hosted keto sampler parties to spread the good news, and started this blog in January 2018. I am THAT stoked about it. I was outside drinking my vitamin-rich Hibiscus Tea and having some quality me time, so I recorded a few pages as I flipped through the book.

Read Reviews of the Keto book

Click Here To Read Reviews or Buy It. Let me share why I like it. First, I trust it. There are 4 solid pages of sources the author used to write it. I belong to some chat groups online. Most are very supportive, but there are some serious keto police out there nagging, and lots of cases of the blind leading the blind, offering inaccurate advice. Second, it has gorgeous pictures, and lots of them, on every recipe! Third, the organization. There are sidebars and graphs and cross references. Fourth, the options. The author has alternatives for people with varying food tolerances, so dairy free or nightshade free? It’s all covered. And fifth, the author covers the nitty gritty: the keto flu, constipation, bad breath, all of it! The author has a website with so much info as well: Healthful Pursuit.

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What Keto Has Done For Me

I hope Keto can do for you what it’s done for me, first and foremost, give me hope that I will never be a slave to food again. And that I can prevent disease and continue to enjoy less pain in my joints, more energy, less brain fog, and more. For a few ideas on how to stock your keto kitchen, I wrote this post. Please poke around the blog…I keep ads to a minimum so that you can read uninterrupted. You will see links to products I like, and if you choose to buy them, you will pay NO additional costs but I will earn a small commission. Thank you! I’d love to hear any stories you may have about discovering a keto version of a favorite non-keto snack or meal. Share in the comments. We are all doing this keto life together, no matter the version of keto that we choose for ourselves, from lazy keto to strict. Best of luck and Keto On, Warriors!

If you choose to buy this book or any products I recommend through links on this blog, I will earn a small commission, but you won’t pay one extra penny. I appreciate your support!