I’m doing if for over a year now(mostly 16:8 some 20:4 and little bit of 2-4 days) And on and of keto for over two months. And can’t seem to lose any weight. (I’m m22 174 cm and 88 kg) Does anyone have an idea why?
weight loss is basically eating less calories then needed to stay at the weight you are. So.
calories from food minus exercise minus base metabolic rate has to be a negative number.
its around 3000 calories for every pound of weight you want to lose. a 150-lb. person will burn about 100 calories per mile at a mild pace (2.5 miles per hour)so if you eat your base metabolic rate calories you need to walk 30 miles to lose a pound.
it can been daily or weekly or monthly. but tracking a longer terms is much better then shorter terms.there is no way around that.
so with out knowing what you are eating, i would suggest more exercise, or track what you eat much better.then you will know exactly what is going on and why.
BMR = 1,848 Calories/day
one kelo of beef = 3200cal
5 egg = 400 cal
1 teaspoon of butter = 35 caland one cup of mixed veg= 80 cal
work out the math
i added your stats to this calorie calculator. its a rough idea but it will do.
get a gram scale and weigh your food, and familiarize yourself with the calories in what you eat. going by the food you said you eat in another comment, you are apparently overeating by twice your maintenance calories. you are filling your fat cells back up that you spent while fasting.
16:8, 23:1, 20:4, none of this same-day fasting works when you dont eat at a calorie deficit.
when you do 2-4 day fasts, im assuming you skip 3 days and eat on the 4th day. well, that 4th day requires you to be at a calorie deficit just like intermittent fasting days. the days after this 2-4 day fast will put all that fat back on within the same week at the amount you are eating.
spend the time to learn about calories and your TDEE, and you will stop wasting time with your goals.