Healthy Keto Plan and Intermittent Fasting

once you try intermittent fasting a 20 hour fast is pretty simple. I typically eat between 4-7pm each day with a pain meal and fruit. Sunday is when we typically go out for lunch and have more than one meal. I use the Fastic app and it keeps me accountable

The science once you get to 14 and 16 hours puts you into ketosis and the next stage your body consumes bad cell and actually rebuilds new healthy cells. I’m probably not explaining correctly. I’ve tried to fast 36 hours buts that’s impossible for me. The breakfast is thd most important meal of the day it total bs as an adult if you ask me. My wife will make a breakfast dinner occasionally, I love her pancakes jaja

This post is more about keto than restricted eating window.

"Intermittent fasting" (this is like calling a small form factor convection oven an "air fryer" and people losing their shit about some new invention):

The 2 studies I didn't read from Europe, with both lab animals and hoomans showed that a restricted eating window(9 hours or less) results in more lean muscle mass without doing anything else different. Exact same starting people (race/gender/bmi/etc), exact same diet, exact same workout regimen. A few months later one has 2-3% more muscle mass(which means 2-3% less fat). I don't believe this has much, if anything, to do with ketosis.

Ketosis:

There's a decades old keto clinic in…Illinois? that treats whatever diabetes and alzheimer's with keto. It doesn't just change how your liver and pancreas function, it does something to the brain. Some describe mood elevation. The scionz is as real as what the aliens used to build the pyramids. I have "gone keto" for probably 2 of the last 7 years in several month chunks and I do think that there is a mood elevation. No scientific theory possible here, however. But if I think I feel better, I feel better?

Also, drink a ton of water as carbs are what water bonds to to be stored in our bodies. You will pee a lot. You can become dehyrated easily. You will lose several pounds in water weight very quickly, depending on your body of course.

If you are the wrong diabetic it will kill you.

Your liver has an order of operations, if you will, and turning carbs into glucose is the top prio. This is why we store fat, for winter. If you have no carbs, fat gets bumped up. The liver converts fat into ketones, which sounds like a 60s soul band. Martha and the Ketones! Insulin is the chemical catalyst(?) that tells glucose(blood sugar) u go in cell get nommed. With no blood sugar, no insulin. Again, consult doctor if diabetic or die.

Oh and you will get absofuckinglutely DESTROYED by alcohol. Falling into the tub and throwing up on yourself drunk. Bad 2 day hangovers. Also, see above re: dehydration.

Going keto also results in the "keto flu". For me it's 2-3 days of constipation, insomnia, and a general sense of malaise and mild flu like symptoms. I just don't feel good.

Positive side effects include a cleaner feeling mouth and fresher breath? For me anyway. I can go 2 days without eating with only a real pain period in the middle. I don't have peaks and valleys in my energy levels.

Also, alcohol sugars aren't converted to blood sugars. So you can drink vodka, gin, whiskey.

I have a spreadsheet…

The columns are fat/protein/carbs.

5% is likely way lower than necessary to stay in ketosis but obviously YMWV. It is for me, I have cheat days where I drink a six pack and still pee dark purple the next morning (urine test strips).

This also means that you can probably do some carb loading before a workout if you feel lethargic doing that otherwise. Eat some carbs, burn em off, say in ketosis.