I’m a newbie here. I spent hours last night trying to figure out what exactly Dr. Fung is recommending when combining a Ketogenic Diet with Intermittent Fasting and Fasting for obese people. I have over 100 pounds to lose. My questions are: 1. I’m not that hungry. With intermittent fasting I’m averaging around 1,000 to 1100 calories a day sometimes less. I’m eating when I’m hungry. I’m not food motivated or having any cravings. Doesn’t this constitute a reduction in calories that could slow down the metabolism? 2. How do I balance intermittent fasting with longer fasting while staying ketogenic? I’m concerned I’m not eating enough calories on my IF days, which right now is 7 days a week. Since January 1, I’ve lost only 8 pounds, staying under 20 carbs net, while staying in line with other two macros, while averaging 1000 calories per day. ** Back story: I’m a 49 years old female, almost in menopause and I’ve been gluten free for a few years now as I was gluten intolerant. After going gluten free in 2010, I did not lose any weight but my husband lost 30 pounds in just a few short months. I knew then that my metabolism was shot. Ive always been slim until I had children. It was after I had children the weight started coming after an mild injury which has left me with planters fasciitis in both feet and in a lot of pain. During 19 years I’ve put on over 100 pounds and I still have planters fasciitis, now pre-diabetic, high blood pressure (controlled), Fibromyalgia with other inflammation issues. I take blood pressure medicine and I’ve never take anything more than an Advil for pain. I’ve stayed away from prescription pain meds. I’ve been careful about taking Advil because it really doesn’t help my foot pain. Although I have a wonderful supportive family, I have had some external stresses with extended family members (parents/brother) for years which may have raised my cortisol levels. I really am not a big eater and I don’t usually crave or abuse sweets. I’m not a snacker and I’m not a night eater. I’m pretty shocked I’ve gained all this weight but there are some genetics in my family that comes into play that I don’t understand. I’m beginning to now understand it’s all about insulin. I haven’t been a yo you dieter. In fact, in the past 19 years, I’ve only attempted one diet and that was South Beach in 2004 where I lost around 20 pounds pretty easily which brought me to a weight of around 170. My current weight is 240! I was 125 lbs when I got married and was always fit and active. I feel that lack of exercise due to planters fasciitis and further inflammation issues have caused all the weight gain. That, and eating more carbs than I should have and eating out too much with generous portion sizes. I feel my metabolism is wrecked as well as my body. I’m fighting for my health at this point. I’ve ordered “Obesity Code”. It’s on it’s way. Any insight you can give me would be greatly appreciated.
Obesity Code will seriously change you. I loved it. Also, I was in the same spot as you with the calorie deficit. Someone suggested instead of OMAD, to go the 20/4 route. It’s a lot easier to get your nutrients/calories in when you have 4 hours to do it, rather than the one. Most of the time I can do it in 2 - 2/2. Walnuts help. 😉
The good news is that while exercise is important for overall health and toning, it’s negligible for losing weight (unless you’re literally doing a marathon every day).
Weight training can really help, however, and you may be able to do this despite your feet. Also swimming is suitable for people with many medical conditions.
But in terms of dropping fat, it’s about food (or less/no food!)
Given you did well on South Beach, it might make sense for you to try keto (low carb/higher fat) and perhaps mix in some intermittent fasting. The 5:2 plan (two non-consecutive days fasting) may be a good one, however after the start, being female and 40+, you may probably need to increase to 4:3.
Another really good “reset” for sub optimal eating habits is /r/whole30 - it’s basically thirty days of healthy whole foods and no snacking or “treats”. It might be an idea to start with this if you’re trying to fix your overall food/shopping/cooking habits.