Since November 28, I have started IF 18:6 and Keto, I lost about 7 lbs and got down to 160. I would limit my carbs to 20g a day and tracked it with Carb Manager but only ate 700-800 because I wouldnt be really hungry. I gradually lost my appetite so I started to fast for 24, 36 and sometimes 40h.
This week I did two 36h fasts and broke my fast with burgers and fries which were not keto and in excess of 20g. Now, I’m feeling bloated. I was doing great and got way ahead of myself.
Should I stick to only 20g while doing OMAD and IF to see the most results? I have about 20 lbs more to lose.
It’s always much easier to break the fast keto style - than you don’t have mega cravings.
Plus you don’t confuse your body all that much.
It’s hard to say anything about the specific grams of carbs, some people manage to have as many as 500g and stay in ketosis - it all depends on your adaptation, activity level and insulin sensitivity.
But what’s crucial - is to have a long term outlook. Like 5 years and create a model which is sustainable, because loosing weight is not that hard compared to maintaining.
Of course, you’re feeling bloated. It’s not a good idea to break a fast, even a short 36h one, with burgers and fries. If you know you’re having burgers & fries, end the fast a few hrs early, have a light soup, a handful of nuts. There’s plenty of stuff out there on how to break a fast. Yes, you’re getting ahead of yourself with the fasting intervals if you started only couple of weeks ago, but it’s great progress!