Here's a quick update after a little over 6 weeks of IF/keto.
- Body weight.
The first two weeks I saw a very rapid drop in body weight. Starting at around 64.1kg.
By day 7 day I dropped to 62.6kg (with a 7 day average of that week of 63.3).
By day 14, I hit 62.4kg (with a 7 day average of 62.4).
By day 21, I was back up to 62.8 (but with a 7 day avg of 62.2). In this 3rd week I hit a low of 61.3kg.
By day 28, the rebound effect was noticeable. Day 28 I was 63.2 with a 7 day avg of 62.5.
By day 35 I'm 62.0kg with a 7 day avg of 62.3.
By day 42 I'm 61.9kg with a 7 day avg of 62.1.
*** My observation is that after the first 2 weeks of a sharp drop in weight (water?), the body hits a low trough and floats at around the 62 kg mark. I'm finding it hard to get below 62kg. Waist line is obviously improved from my wearing my work pants
Probably about one inch on the belt holes. - Body fat.
My bio-impedance scales are not the most accurate in the world but I have quite a few data points.
I started on Day 0 at 64.1kg and 15.7% BF.
Week 1 avg 13.4%
Week 2 avg 12.9%.
Week 3 avg 12.7%.
Week 4 avg 12.9%.
Week 5 avg 12.8%.
Week 6 avg 13.2%
*** I had at least 5 data points for each 7 day week block, but not all measurements were done at the same time of day (hydration levels). I tried to maintain 2 liters of water daily. Not always hitting this target though.
- IF observations
I was very diligent for the first 2-3 weeks on a 16/8 split target. I rarely missed them. I have had a few days since where I did break the fast. Probably 6 days in total where I broke the 16/8 fast. However skipping breakfast now is a norm for me with complete ease.
- KETO
My keto menu took some time to experiment with. I did notice on a few days I got the munchies and broke the fast. I have been on a reduced carb diet but with family and friend gatherings I made quite a few days of exceptions. I simply had myself a nice meal with the carbs I felt like, and went back to IF the following day. This works well in real life. I did get the munchies a few nights where I snacked. Ironically on the evenings I snacked, the following morning where I should be fasting, I got the munchies. In other words, when I avoided the snacks (carbs) in the evening it was EASIER to stay fasted than if I had something to eat. Strange.
- Exercise
I've not been following any structured training plan. (I normally follow TrainerRoad medium intensity plans). During this period, I've been riding about 3-4 days a week of about 1 hour with "moderate" intensity, say zone 3-4 in power zones. Mainly just cruising around the block in the hour just before dinner. I would guesstimate burning around 500-600 calories per hour. If I get 3 days in a row of training I do get the munchies a little easier.
- Conclusion
Overall I think IF 16/8 and keto works for me. I have on days gone a much as 19+ hours of fasting but that shortens the eating window too much between the two meals. And I'm not yet ready to go to one meal a day. Perhaps I will try that later. Anecdotally I would sum it up as follows. Two meals a day feels great. I just don't need to have the body constantly in a state of digestion. Fasting 16 hours is now a cinch. I'm quite certain by constantly drinking water, you trick yourself into not feeling as hungry. Secondly, again anecdotally, I think the carb reduction is key here. There is no perceive lethargy or energy loss. And thirdly, you will note my body weight has reached a low trough, and I'm finding it hard to break through 62kg. Its still obvious that I have a small roll of body fat around my belly
. I think the body does "fight back" mode. I'm not sure what to do about that. I'll just for now continue.Bugs