M 33 5’ 9” 185lbs. I started keto in July and did it for 3 months. I lost 15 pounds and then gained 5 back as soon as I stopped. Keto was fine but difficult for me to do any longer.
I’m starting IF today and plan on doing 19:5. My question is, how much weight should I expect to lose in the next 3 months? Will it be about the same progress as Keto? More, less? What will it depend on?
Edit: 19:5 not 19:6. Apparently only 24 hours in a day.
The two go together like peas and carrots. When I started IF, I had been kept for a couple months. I wasn’t really losing much but my hunger was pretty much gone. I added IF and then started to shrink pretty rapidly. I’ve been maintaining (for the most part) for six years.
I do keto and omad. I found I didn’t lose any weight really the first 6 weeks then had a larger drop. Been consistent since then. Either could work for you, I don’t know if I could fast on a carb heavy diet personally.
Goodluck with your goals
Depends on your calorie deficit from maintenance calories. 3600 calories a week deficit (about 500-550 calories below maintenance daily) = about 1 pound fat loss. Just as keto served to eliminate a macro (carbs) and make it easier to eat less (by making you feel fuller longer), IF eliminates a meal (as long as you’re not eating the calories back) and should provide the same kind of weight loss. Keto/IF are just tools that serve to limit calorie intake. If you eat 3600 extra keto calories above maintenance each week, you’re going to gain 1 pound of fat each week. If you’re doing extreme IF like 23:1 and during that 1 hour of eating you manage to put down 500 calories above maintenance on a daily basis, you’ll gain 1 pound of fat per week. Neither one of these tools allows you unlimited food, whether it’s keto or within your eating window.
At the end of the day, healthy weight loss is always going to be recommended between 1-2 lbs a week max. The method is more about whatever helps you maintain a sustainable caloric deficit, with some importance on controlling insulin as well.