Glad you guys admitted this. I will have to be honest, watching these videos of yours, it felt like you were moving away from HEALTH to...."I wanna see my abs". I watch and listen to other keto pages (just a strong few) and they speak much more to health. You guys are 2 FIT DOCS....I appreciate the "fit" part.
I love IF, but as a lifestyle rather than a miracle cure. Videos like this one are so important to remind us that although the weight loss is great, it's just one of the benefits of the real goal, which is good health. Please keep up the good work guys and Happy New Year!
This video is one of your most important! It's obviously genuine, and it highlights some lessons that we all forget as we push towards our goals aggressively. As Dr Eric Berg says on a similar note, losing weight is an effect of being healthy. Trying to lose weight to get healthy only causes trouble. And on the channel Six Miles to Supper, the host says that the more she researches into information overload, and the harder she pushes to lose weight fast, the less weight she loses. Keep fasting simple and be flexible with your body. Your weight loss may not be significant for 2 years, but that arrow pointing down is a success, even if it's only an ounce or a milligram.
@@recycledandrepurposed ok, that sounds great! I guess it depends on context. Starting out, I've seen many benefit from drawing some hard lines relative to their soda and doughnuts diet. They manage to fight with all their might for 2 weeks, and enjoy an immediate reward as some 20 lbs falls off. It inspires them to keep pushing, and the rewards keep coming for several months. As you plateau with somewhat decent health and weight, however, the progress slows down and feels really uninspiring. This is the stage where the majority of people start losing their minds, and I believe they need to hear this message.
I think you’re making the right choice! I have definitely found that occasionally cycling out of my 20/4 IF and KETO schedule, as hard as it is to do once you’ve achieved so much, works wonders. I first experienced this early on when I was still willing to cheat on a meal, and then last year when a holiday came and I decided to take a day off. While I say cheat, and a day off, I didn’t jump into sugars or deserts all day at all, but just ate when I felt like it and had a slice of pizza or a sushi roll with some rice. I have to admit, I t damn near killed me to do it and I felt guilty at first, until I jumped on the scale, expecting to see a gain...didn’t happen...just the opposite occurred. I believe that our body responds to eating just as it does to a particular work out, you have to change it up occasionally, just as long as you don’t stray too far from the core principals of KETO and IF. Love you both, much respect for sharing your journey!
Delta Doc Great advice. Much like changing a workout, in order to confuse the body which elicits a response. Anything related to the body that becomes routine will give you a diminished effect over time. So changing the routine keeps your body responding.
Thomas S That’s the way it has worked out for me. Similar to over training and not allowing your body the downtime to recover and rebuild. I was a Green Beret for 13 years and we trained relentlessly to prepare for combat, no second chances there, and we had to push our bodies beyond what was normal to prepare for the harshest of all experiences. However, being the medic on my team, it was a fine line of keeping everyone healthy enough just to deploy. We have the mental ability to put our bodies through a shit ton of suck, but it’s not normally necessary, there’s a lot to be said for the recovery phase, as long as you don’t get lazy and form a counter productive habit.
Thomas S Thank you for the kind words Thomas, it was my honor to serve my country...really! Stay in the moment and live where your feet are, love and a positive state of mind are the two greatest human strengths!
My dad and my aunt both passed away from Alzheimer disease. I allways had a fear of it. God doesn't give us a spirit of fear. Now that im practicing keto and getting mct in the am and some coconut oil later. Getting better sleep. Exercising regularly. I feel like i have conquered it alteady because i have a new degree of mental clarity and focus because of this life style of ketogenics. You just are what you eat.
Hang in there Keith, a loss is a loss, don't worry be happy! I've been stuck at the same weight for 2 weeks, but I think of it as a positive because I made it through the holidays with no weight gain. Thanks!
I did Omad for 18 months...reached my ideal weight, then kept going...fasting for several day and now down to 148 lbs doing omad and watching calories!
Dr Keith, Why did you set your new weight goal at 155? It seems low to me and I wonder if that is why your weight loss is not moving as fast as you would like despite all your efforts. Love your channel - thank you both for your honesty and transparancey.
We don’t want you to rush, but we do understand the desire to do so. You both look great! I have digestive issues so gelatinous bone broth extended fasting a few times a month has really helped. I have lost more weight than with OMAD and Keto, but it’s because of the reasons stated above... healing my gut. I’m not 50 but I am a child of the 70s overuse of antibiotics. Keep up your videos, your true followers aren’t expecting perfection, we like the excellence that you all bring to this community!
I am wondering about how far to set my weightloss goals as well. I am older and disabled with bad lungs, scarred from living near a toxic copper smelter for 17 years....anyway, I need to remain focused on HEALTH and LONGEVITY as opposed to a magic number on my digital scale. Im not trying to win any beauty contests at this point. I want to eliminate unhealthy inflammation and repair a type 2 pre diabetic chemistry. I will be happy to reach my original goal of 175. The 155 of my college days is probably a stretch. I need to maintain a healthy "older" body. I am a mesomorph with lots of muscle... I need to respect my genetic roots.
Thanks to both of you for your candor and your transparency. So much of this is new territory for all of us. It helps so much to hear the honest interchange between the two of you. Keith, it sounds like you're making the right call for the effectiveness of your weight loss plan, as well as the quality of life for you both. Thanks again for plowing this ground for people like me. Very helpful.
Thank you for this video! I thought I must be the only one stuck at a plateau. I have been hovering between 165-170 pounds for the last 8-10 weeks no matter how many OMAD or 36-48 hour fasts I threw in the mix. I’ve given up on the longer fasts and I’m just sticking with 16:8 which amounts to two meals per day, no snacking. Everything I’ve accomplished thus far has been just low-carb but not keto. I do find that if I concentrate on higher protein and fewer carbs (even the green leafy ones), I begin to see some downward movement on the scale and tape measure. Interestingly, I’ve been trying to get to the same goal weight (155 lbs., 32” Levi’s). I’m finding it beyond frustrating to be stuck after losing 30 pounds and 3 inches so easily. You used the word “panic” to describe the emotion. I agree. Looking forward to hearing the results of your new strategies!
it seems that the fasting wave has ignored that you didn't accumulate the extra weight in a short time it was years of abuse, poor eating habits, SAD, so the body will change with the O,1,2,3 program on its own pace through good eating habits, nutrition, exercise and sleep. Many of the cells in the body take a long time to be replaced while other cells are sooner to change. I believe if you are or have lost weight, gotten off medications, are moving daily (exercise), eating more healthy and have realistic goals you will eventually reach them. Keep up the great video content. Myself I have found that the 12 -16 fast is the easiest for me and fits my lifestyle with family and friends.
I agree, we've abused our bodies for years, we aren't going to miraculously lose it in a week or a month. It is a long-haul project. A 20-4 IF works better for me because of my work schedule. Then I do a 24 hour fast on the weekend. You have to find you own way to do it best. Stick with it and you will have great results health-wise.
I love these videos, they are so real, no crap. I started Keto in Oct, and almost immediately was OMAD, and loving it...... however I lost no weight. Then I started eating high fat, etc and started losing 2lbs a week. That has slowed to 1lb a week at the moment but its going the right way. And although I love love love fasting I am following my body. Today for the first time in weeks I was not hungry when I woke up. So today I have had water and a coffee with cream, and am still not hungry. Tonight I will have a meal. I am constantly adjusting to this diet , its not as easy as it seems but for the first time in 3 decades I am losing weight but whos complaining? Good luck Doc, am dying to know if you lose weight when you start eating again........... bet you will.
Dr. Fung addressed that in their Clinic OMAD becomes a caloric restriction diet and your metabolism slows. So he does not recommend it for weight loss on a regular basis. Your results are in alignment with what his clinic observes to happen in patients. In his clinic they found Feasting to be as important as Fasting. So the patients always have a day of feasting between starting a fast. So they typically eat a meal for every meal that the skip with 2 or 3 meals per day being normal. So you eat every other day or half the week.
Wow today i did my first dry fast. I used my ketone meter ( for the first time) and it read 1.8 and im not hungry at all. Im going to do a wet fast tomorrow. I usually do a keto coffee with 3 tbs. Of mct oil, a shake with a cup of my super homemade kefir ( it fermented 2 days) blueberries and chia seeds. Lunch is 6 oz. Meat and avacado. 1 heaping teaspoon coconut oil as a snack. Dinner is 6 oz. Meat and kale and karrots or a salad. No food after 7 pm. Then camomile tea after dinner. 2 cups green tea with 1 stevia during the day. Thanks for all your help. I love your channel. Thanks alot. My meter is like your you inspired me to get 1 glucose stips coming soon.
What a lovely couple you are. I love your videos. Thank you so much Keith for being our guinea pig! Like you I am panicking and struggling to get back to my goal weight after reaching it a month ago and going up again when I re- fed. We do need to be patient with ourselves and settle into a sustainable way of eating yet still maintain the weight loss and continue to drop a bit more. Fasting can be very tiresome and stressful. Going without makes me feel quite deprived. I cannot say I have got this under control yet!
Have you taken your measurements? The scale can be a beast. Thanks for the honesty, we would all do well to check the crazy voice in our heads from time to time. 😊
I was going to ask the same thing. I have been stalled on the scale for the last few weeks but my measurements are going down. Also I think these smaller increments are normal. Weight loss should show down once you are closer to ideal weight. Also could Keith's new goal weight be too low?
Thank you for being honest and sharing what your experience was! There is not a single person who has not needed to readjust or evaluate their plan/WOE to get the best outcome!
Think back to how you felt 2 years back.... That extra desired weight loss is of little consequence to how splendid you are now in improved mobility, less inflammation and greater self esteem. I love you both for your honesty and common sense. Xx
So much of your fasting regimen depends on your own body fat percentage! At 5’11”, I’ve gone from 388 lbs in July 2017 to 267 lbs today. I’ve actually had a lot of success with cycling what I like to call “pyramid fasts”. Currently I OMAD or TMAD intermittent fasting, weekly 24hr fast and once a month 72hr fast. And I’ve recently gotten into home fermenting foods and kombucha brewing. In the early days of my program, I was losing 3-5 lbs per fasting day. That progress slowed dramatically once I’d lost 30% of gross mass. Oh and that was WITHOUT working out and MAYBE getting in 10,000 total steps per day.
I used to do a lot of water fasting in my younger years and absolutely lowered my metabolism. I now believe it’s very important to work a flexible keto program. Some of us fatten easily, and lose hard; patience helps, but so does accepting that we may not achieve some of those goals, especially when we are older without doing more damage than good. I’m glad you have decided to rethink your plan.
I promised myself when I started the Keto lifestyle that this was going to be all natural and not become a task or job. This was going to be my eating and nutrition. I fast daily, sometimes for 16 hours, sometimes for 19 hours, sometimes for 12 hours and sometimes not more than 8 hours. I depends on my day to day living. I never settle into a particular meal that I eat all the time, this too changes. I did start using the CBT oil with coffee in the morning to start the day about a week ago, so far it seems to give me an energy boost. When I get to my natural weight, and I determined this by what I weighed at age 30, then I'll try to maintain somewhere in that range. I'm half way their having lost 52 lbs my way on Keto.
Thanks for being so real. Everybody struggles, I like that you are experimenting and trying to figure out what’s best for you. It’s been helpful to me to see.
I am so glad to hear that you too fell back a little but getting back on track. I’m in the same boat. Last 11 days were rough, but I’m trying to get back into ketosis. I have to believe that I’m not the only one. I’ll be watching you to see how you do it so I can duplicate. Thank you both so much for your guidance.
This video came just at the right time for me. I've also been in "weight loss fever" recently and obsessing on why I haven't lost the 2 pounds I gained over the Christmas holiday. I dedicated to just resume my habits that got me 40 pounds down in 3.5 months - tracking fauntfully to manage my macros and avoid carb and fat creep; focus on minimal carbs and reduce amount of extra (added) dietary fat like heavy cream and MCT in coffee; get back on 16:8 2MAD instead of longer IF and OMAD; increase my activity to get over my extra sedentary behavior from the holidays. So far - I'm down a pound in days surrounding New Years.
I totally agree with Wendy. Your honesty really helps our individual journeys; we are so alike. And you DO look great, Keith! It is about your health first.
Love your channel, the honesty and integrity. It's SO easy to get drunk on success, to love the control we now have but which can easily turn into obsession. Well done, this is a really valuable video and lesson. Good luck getting back into the groove again. Thanks for sharing
Your health comes first. Don't do extended fasts for me. I'm enjoying watching your journey to a healthier you. Once the process becomes unhealthy or unrealistic for you, I'm not happy because you're not happy. You, First, with regard to healthy weight loss. Happy New Year.
imo, you look great @DrK, and did a wonderful thing w/ the 1st massive weight loss. celebrate yourself and stabilize! your audience - well, i'm v impressed and encouraged by what you've done b/c that means it's do-able. blessings.
Jason Fung (kidney specialist in Toronto) has his sick obese patients do 30 day fasts to kick start recovery. He believes the macro & micro nutrients are sequestered in our fat cells and become available when we fast. The only electrolytes we might fall short on are salt and magnesium (most people he states are magnesium deficient before their fasting period). Potassium shortfalls for most people are not an issue. He advises adding salt to your water and soaking in Epson salt baths (to absorb magnesium). Taken orally most magnesium, he states, passes through without being taken-up. He advises doing blood panels prior to a fast to determine what shortages a person might have before beginning.
Loved the video. I have found eating very low carb and fasting the next day for 24/32 hours followed by very low carb twice a month works for me. I’m 67 and I have been doing good. I lost 1.1# from Thanksgiving to New Years Day. I’m happy. Since this is my new life style I’m loving the journey. Happy New Year 💫
Wow - that was some progress report! It gives insight as to how the body talks to you in subtle ways. Going back to 16:8 sounds like the right way to go. Great luck to you in the New Year. I know you'll make it to that 155 goal. I keep trying to do Keto and keep falling off the wagon because hubby isn't interested in participating. That presents obstacles and temptations. Trying to find that equilibrium where I can continue to do Keto and still provide foods hubby likes to eat, without me, myself and I indulging. Like Keith, I don't have that much to go, but it's those last 10 pounds that seem to be the toughest.
I really love watching your videos! You are giving us a real scenario and showing actual PROGRESS (and setbacks) when most others are just talk. Much better when you can actually see it happening in front of your eyes. My husband has FINALLY agreed to change his eating to keto, so I’m going to be showing him your videos!😁 One note though, he gets terrible reflux. I keep hearing about Apple cider vinegar, but he tried that and it burned his throat. I’m going to try him on the tablets instead, also betaine HCl and digestive enzymes. Do you have any thoughts on this?
It wasn't this video but I want to thank you for the comment on the cells needing time to change over to utilizing fat. I thought it was the liver or something but hadn't thought of the actual cells needing to adjust what they utilized for fuel. On a side note I've stopped giving my cat "Fat Cat" food whenever he asked but now time when he eats. He's so much healthier now. He once fell asleep in his food bowl.
One caveat on the importance of fiber/veggies: many people have a condition known as SIBO (Small Intestinal Bowel Overgrowth) in which there are too many (often friendly) bacteria causing all kinds of problems (food sensitivities, leaky gut, IBS symptoms, brain fog, fatigue, vitamin deficiencies, etc). If you have SIBO, all those high fiber foods feed the bacteria and allow it to flourish. Once the SIBO has been treated, then the veggies can usually be added back in. Just something to keep in mind because it's a common condition.
Just don’t be spittin’ in my eye Dr Keith🤣😜. Remember “slow and steady wins the race”...... I know for me I want the weight to come off right now. I myself have 20 or so lbs to go & I want it off now. You guys are GREAT, “keeping it real”! 💕💕👍👍
Thanks for the honesty. I started the keto diet to lose stubborn belly fat. Then this diet showed me just how unhealthy i was eating then came the liver flush and now kidney detox. What i mean is this whole thing was about losing weight and now its all about achieving health and well being. Im much happier now than ever before. Your channel is great and i learn alot from you both and Becky's other channel.👍
I appreciate this video sooo much! I’ve fallen into the same trap as Keith trying to make my last little goal. I don’t know if my body is trying to heal or just being stubborn but I’m getting discouraged and was fasting longer, eating less and nothing. I guess I just need to be more patient but I truly understand where Keith is coming from! Wishing you both a very Happy New Year!
I'd highly recommend reading Dr. Jason Fung's book on fasting. OMAD in connection with fasting causes the metabolism to lower as if you were doing a calorie restricted diet. Dr Fung and other fasting experts say to fast when you fast, and feast when you feast. That being said. If you don't eat, it's impossible to not lose weight.
I noticed when I was tracking that the 18 to 20 hour fasts work well for me, then throw a 40 hour one in there every so often. I am slow to lose but very happy that I continue to go in the right direction. It really seems everything thing (food, timing) needs to be customized. Keep up the good videos!
Thanks for sharing. I’ve reached out to you before and you guys have always been great about responding. I’m 46 y.o., 5’10 and went from 220 lbs to 155.3 lbs from 5/3/18 to 9/24/18 on a Keto IF diet, using total carbs (never fasted more than 23 hours). But I gained some weight back. I think 155 was an unrealistic number to maintain for myself, plus I kept hearing from friends and family how I looked too skinny (I have a naturally skinny face which starts looking gaunt/bonier with weight loss). I was hoping at 155, to show my ab muscles, but all I ended up with was some loose skin on my stomach area. I don’t know how long I would have needed to continue dieting so strictly before seeing my abs, if ever. I’m at 190 lbs now. All my adult life I averaged about 170 lbs without ever dieting, never using a scale, etc. Around 170 my body seemed to be content but I carried all my extra fat in my midsection which I don’t like. Then when I turned 40 y.o., I had a divorce and lost my brother which I was very close to, so I got depressed and that’s how I reached 220lbs. So by May of 2018 I dieted for the very first time in my life. I chose Keto and it worked for me. I felt better, I felt my best at 155 lbs but I was hungry all the time. I’m 190 now but I’d prefer 155. I don’t know what to do. I’m good at loosing the weight to achieve a goal but my body and my actions take me away from staying at 155 lbs. I’ll keep trying I guess, but I know my problem is that my depression gets even worse at times (it cycles from low to lower) and I start eating the wrong things and get glutinous. I want to learn how to be more aware of when I’m really not satiated, or just bored, stressed, or worrisome to make me want to fill my voids with food. I need to find hobbies or friends to occupy my mind but it hasn’t been easy. Wish me luck.
My question is, can you overuse MCT oil. I have a daily keto coffee, scoop of KISS MY KETO COCOA, one tablespoon MCT oil, 4 tablespoons heavy whipping cream, tab butter, 20 OZ. Black coffee. I am struggling with a weight loss plateau of 17 lbs. after 3 months. Thanks, blessings . Kim
Without knowing your height, weight, lean mass and activity level it's really hard to say, but I'd think that 60 g of fat (guesstimated as 7 g for the cocoa, 20 g for the hwc, 15 for the butter, 20 for the MCT oil) consumed with that keto coffee are a lot (that's a third of my daily fat intake, and I'm a 5'8", 174 lbs female). I'd ditch the keto cocoa (50 bucks for less than 500 g??! Holy moly!!), use unsweetened baker's cocoa and some erythritol instead, change 4 tbsp of heavy cream to 2 and also cut down on the MCT oil. If you feel it's too bitter, try adding collagen, this also gives your coffee a little more texture. I've also heard that adding a little salt to the brew makes it milder. In my opinion, MCT oil and related products might help in the initial phase when the body has to switch from glucose burner to fat burner as it's quickly metabolized, but after 3 months of adaptation the fat metabolism should be stable enough so one can rely more on burning body fat consistently. Hope you'll break your stall!
GOLF CRAZED you might cut back on the whipping cream first. It's got some whey in it, and too much can trigger an insulin response in some people. Good luck, and happy new year!
Yes, that’s too much. It would be for me. Maybe once a week? As a treat. But, we don’t have enough detail about you. Hang in there!!! My general belief is, you can overuse anything.
If your goal is weight loss, be strategic about dietary fat. You don't need to add fats to lose fat. You would not drink a sugary soda, so let your body move to its stored fat rather than add so much. I used to do MCT and heavy cream. I'm down to just MCT and only use that 2-3 times a week. Also - be a bIt more active and drink other fluids - water - and you might find you can push past your plateau. Good luck!
Thanks for being transparent Keith I know it’s going to be hard but you are determined very interesting Good luck I always feel better when I’m gaining weight
(FYI: I’ve been doing keto for the past 4 years now.) During the weight loss period, I also tried what I now call an “excessive OMAD or extended fasting”. It made the weight loss either totally stop or turned it from a pound or 2 a week, to a crawl of 0.5lbs or less. That’s when I decided to do a one week OMAD and 3 weeks of TWOMAD.... in one month and 2-3 x 24hr fasting during one or two weeks and then TWOMAD for the rest of that (other) month. Switching it up and not stressing my body with too many OMAD or 24+ hr fasting days did the trick and got me back on the 1-2 lb a week track. Now, that I am at my “good weight”, I still do mostly OMAD (since it fits well into my work schedule at a busy ER) and every now and then... maybe once or twice, every other month.... on a day off, I may do a 24-36 hr fast.
I think extended fasting isn't for everyone. It's not something that helps me in any way! It's torture! I'm a hardcore OMADer...I enjoy it and it's simple! Thank you for keeping your journey so real for us! Oh, Keith, I heard you very well on this video!
Keith, I've run into same issue (plateau'd at 150lbs for nearly 3 months). In that time I've noted my normal AM ketones dropped from 1.0-2.5 down to where yours normally are (0.1-0.2). At same time my protein macro increased from 10 to 25% (still less than 20 gms or 5% carbs). So in the past 2 weeks, I did 2x 72hr fasts, on eating days (OMAD) it's 90% fat 9% protein and 1% carbs. My am ketones now range between 4.0-5.0, and I've lost 10 lbs. Make of it what you will.
Feel your pain 70lbs. gone. 15lbs. Left to go to make weight of 165. Tried everything that you just mentioned. Going back to 16/8 And 1500 to 2000 calories a day
Thank you so much for sharing your journey -- words cannot express how you make me feel like I am not alone in my weight loss struggle -- those darn last 20#!!!! Blessings!
8 days ago I decided to stop dieting but stay keto. I eat whenever I like, but keep the carbs way down as usual. I was happy with my weight. But I keep losing weight, slowly but consistently. My body seems to be seeking its own equilibrium. I noticed I don't care much for fat in my coffee, sometimes no coffee at all. No dairy. But I am on antibiotics for an infection from ankle surgery. Taking probiotics though, but not eating much veggies. My inflammation is up and my blood glucose is elevated from the ankle. It is nice not over-thinking what I eat though, and not measuring everything. But this was after losing 50 lbs over 144 days.I still weigh myself because I dread the thought of gaining weight unknowingly.
I cut out my daily veggies and was concentrating on fats and protein. I ended up putting myself in a stall for 3 months and the 4th month gained 5 lbs. So i have lost 75 with 5lb back at almost year. I went back to my orginal way of eating since it was so much more enjoyable.
Is Dr Keith not eating vegetables in his one meal? He said he missed them and salads. This is a timely video as I have been on OMAD every day since mid-July and my progress has slowed tremendously in the last few months. I wonder if it's time to go back to the 18/6.
If you think going back to 18/6 is best, go for it, but I have something for you to consider. It's quite normal with every diet around to show rapid progress in the beginning, and then slow down to a frustrating crawl. This is especially true with low carb. Most of the initial weight loss is actually water weight that was bound by the carbs. Now that you've hit a plateau, do what you need to do for persevering in the long term. It may take months to drop another pound, but you're gaining health, and it's ok.
Excellent share of your perspective and how the mindset is still as important to the progress! Once you get on keto and have some time on it the issues of mindset rises up like unexpected fog and can throw you off course. (my experience)It’s a journey and a process to get this healthy balance and you can go up or down a level in the process. Just when you think I got this now another lesson pops up. This is my experience too, so I appreciate you both and the two different experiences that you share ,its important and valuable.
Thanks for the update, the perspective, and the honesty. I was finding myself leaning towards considering more fasting but the healthy biome is more important than the frustrating calorie in calorie out model .
Results are results. I think the methodology is important to determine if your results (facts) are clear and understandable. I did Optifast once and started with a 500 cal a day routine. I lost weight quickly for the first few months but began to feel weak and tired so they switched me to a 1200 cal formula. I felt better and continued to loose weight at the same rate! When I stopped all together, I put the weight back on..... and then some. I'm amazed, at this time in history, how little we know about diet.
Let me tell you what worked for me. I am 47, 5'9" and went from 170 lbs to 151 lbs by water fasting 48 hours 3 times last year, and 72 hours 1 time, with 16:8 IF schedule. Wait 2-4 weeks between each water fast to give your body time to acclimatize to the new weight. Also stay ketogenic throughout to keep most of the weight off. For me I was able to lose 4 lbs each 48 hour fast, and gain 1 back. That's 12 lbs. The 72 hour fast I lost 6 lbs and gained 2 back. So that's 3x3 = 12 and another 4, so 16 lbs total. In the lead-up to the 3-day fast I was doing OMAD for 3 weeks, which is where I lost the other 3 lbs. So IF 16:8 to maintain, OMAD for slight weight loss each week (about 1 lb per week) and 48-72 hour fasts for about a pound a day net loss. I did absolutely no exercise, and ate at maintenance on my IF days, and on OMAD I couldn't quite reach maintenance any day. I also drank Snake Juice the last 3 fasts, which helped immensely. Good luck!
Nick Carroll Fitness Great job! I’m 46 y.o., 5’10 and went from 220 lbs to 155.3 lbs from 5/3/18 to 9/24/18 on a Keto IF diet (never fasted more than 23 hours). But I gained some weight back. I think 155 was an unrealistic number to maintain, plus I kept hearing from friends and family how I looked too skinny (I have a naturally skinny face). I was hoping at 155, to show my ab muscles, but all I ended up with was loose skin on my stomach area. I don’t know how long I would have needed to continue dieting so strictly before seeing my abs, if ever. I’m at 190 lbs now. All my adult life I averaged about 170 lbs without ever dieting, never using a scale, etc. Around 170 my body seemed to be content but I carried all my extra fat in my midsection which I don’t like. Then when I turned 40 y.o., I had a divorce and lost my brother which I was very close to, so I got depressed and that’s how I reached 220lbs. So by May of 2018 I dieted for the very first time in my life. I chose Keto and it worked for me. I felt better, I felt my best at 155 lbs but I was hungry all the time. I’m 190 now but I’d prefer 155. I don’t know what to do. I’m good at loosing the weight to achieve a goal but my body and my actions take me away from staying at 155 lbs. I’ll keep trying I guess, but I know my problem is that my depression gets even worse at times (it cycles from low to lower) and I start eating the wrong things and get glutinous. I want to learn how to be more aware of when I’m really not satiated, or just bored, stressed, or worrisome that makes me want to fill my voids with food. I need to find hobbies or friends to occupy my mind but it hasn’t been easy. Wish me luck.
@@antoniokinsey4041 That's great you were able to stabilize at a good weight. I'm at exactly 150 lbs right now (video uploading tonight) so I've lost over a pound in 6 days so far on this Carnivore Diet that I'm on. So far I'm relatively satisfied and only dealing with slight cravings from going from low carb to Carnivore (even lower carbs).
It sounds like a dietary issue, not a fasting issue. I Fast everyday. I make sure I cover my nutritional range as close as possible, whether it’s in a deficit, maintenance, or surplus. Maybe the topic should say “too long of a fast may be too much”, because frequency of fasting is not the issue, and I know this from my own personal experience
I was in the same boat. Went from 210 lbs down to 165 lbs doing keto. I want to get to 155 as well. I found that fasting and calorie restriction didn't really help me lose anymore weight. I manage to trim off another 5 pounds with exercise (currently 160lbs). I was already exercising before and found that I wasn't going 100%. Long story short I was able to get myself over this hump with fasted HIIT two to three time per week. Also, when I feel like I just don't have the energy to do HIIT or weight training I partake in occasional TK (targeted keto).
I think your body needs to fast for longer periods to see optimal results. Eating your regular diet and then do a longer 5 to seven day water fast is more beneficial than starving yourself every three days.
I'm on a Carnivore Diet right now and do OMAD. I hit a plateau and switched over to OMAD and 5/2 fasting. Knocked me right out of the plateau. I quickly scanned your videos and did not see any focus on exercise. An hour a day of aerobic exercise will make a huge difference. My focus is the Autophagy and not so much on the weight loss. In another month I"m going to have to figure out how to eat more calories while keeping up the fasting.
We try to make the point that exercise is healthy and helpful but we don't want it to be a focus. There are so many people who aren't able to exercise but they can still lose weight by changing their eating habits.
This was a great clip I've recently stopped IF and moved to time restricted eating and once again eating breakfast, eating most of my carbs and protein (low fat) for my breaksfast. I still stick to my macros, but I eat a much higher fat lunch, min carbs, min protein and only eating a high fat dinner if I really feel the need (which I often feel I don't). I never had high ketone readings in the morning, I suspect due to the Dawn effect but am always over 2.0 from noon onwards and I'm losing weight again and feel really good. Something to consider, Keith. I picked this up from Common Sense Keto (on RUclips) the science makes sense to me and so far it's working.
@@anonymouse5910 I'm a beginner and as such I listen to people like 2 Fit Docs but I also follow another channel Common Sense Keto and he explains it really well. Breakfast Not a Conspiracy propagated by the Kellogg's Corp published on Dec 5 2018 well worth a listen and consideration. I've been paying much more attention to my Circadian Rhythm and it's really working well for me.
Hi Keith, I love what you and Becky do. Thanks for testing all the things for us. Just my opinion on your fasting and OMAD with poor results in weightloss the last few weeks. For some people if the carbs is too much in the one meal, ex more than 7 or 8 carbs per meal, it raises your bloodsugar. Can you perhaps test you after OMAD . Every persons requirements of carbs per meal are different , as you know. Thanks and keep up the good work. You make keto much easier for us .
I enjoy your channel very much. Thank you for sharing your journey with us and being transparent with your results. Keith, the metabolism adapts quickly. I love what you chose to do to mix things up a bit. I need to mix things up when trying to lose weight. Our bodies are all different so fasting like you have been may be too much for weight loss. If it feels good than its good. If it does not feel good, I would change it and figure out what feels better once again. Your body could also be saying you are at your ideal weight. But honestly, its the mindset that could be the issue. If you are stressed out at all about NOT losing the weight you want, that causes its own issues. Its not just about the food we choose to eat or how we eat it, or how much we exercise but also stress hormones. They are huge in all of this. So is not sleeping well. Just thought I would share what was placed on my heart to share with you. It's just my thoughts and opinions. Looking forward to hearing about your results. Good luck to you. Happy New Year to you both.!!
I think that fasting should never be punitive, it will only cause stress (cortisol) which will not help your weight loss. In the big picture though, the closer that you get to your ideal weight, the harder each ounce will be to lose. Health should definitely take precedence over a weight loss goal.
I quit all vegetables...just fat and protein...and an occasional cheat day of carbs (popcorn, or pizza, and a buffet once in a while) ..., but when the scale shows an increase in weight, I cut calories for several days then back to Omad! it's easy because I'm extremely focused to maintain my new weight of 147-150 lbs.
I do 16:8 daily, sometimes 18:6. Has anyone ever been criticized by relatives that you HAVE TO EAT every few hours? It's so irritating. I also hate it when people equate fasting with an eating disorder! Also, it's always the fat, lazy ones criticizing healthy choices lol.
Thank you so much for this video. I think I overdid fasting recently and started to get ongoing low energy. I was doing 41 hour fasts 3 times a week for 6 weeks. But fasting for three months before that twice a week. I lost weight, but I started to worry I wasn’t getting enough nutrients, so I’m now back to 18:6 with two OMADs to shake it up and replenish. Hoping this sees weight loss, though happy for it to be slower if it means more energy. More doesn’t always mean better...
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Glad you guys admitted this. I will have to be honest, watching these videos of yours, it felt like you were moving away from HEALTH to...."I wanna see my abs". I watch and listen to other keto pages (just a strong few) and they speak much more to health. You guys are 2 FIT DOCS....I appreciate the "fit" part.
I love IF, but as a lifestyle rather than a miracle cure. Videos like this one are so important to remind us that although the weight loss is great, it's just one of the benefits of the real goal, which is good health. Please keep up the good work guys and Happy New Year!
This video is one of your most important! It's obviously genuine, and it highlights some lessons that we all forget as we push towards our goals aggressively.
As Dr Eric Berg says on a similar note, losing weight is an effect of being healthy. Trying to lose weight to get healthy only causes trouble.
And on the channel Six Miles to Supper, the host says that the more she researches into information overload, and the harder she pushes to lose weight fast, the less weight she loses. Keep fasting simple and be flexible with your body. Your weight loss may not be significant for 2 years, but that arrow pointing down is a success, even if it's only an ounce or a milligram.
@@recycledandrepurposed ok, that sounds great! I guess it depends on context.
Starting out, I've seen many benefit from drawing some hard lines relative to their soda and doughnuts diet. They manage to fight with all their might for 2 weeks, and enjoy an immediate reward as some 20 lbs falls off. It inspires them to keep pushing, and the rewards keep coming for several months.
As you plateau with somewhat decent health and weight, however, the progress slows down and feels really uninspiring. This is the stage where the majority of people start losing their minds, and I believe they need to hear this message.
I think you’re making the right choice! I have definitely found that occasionally cycling out of my 20/4 IF and KETO schedule, as hard as it is to do once you’ve achieved so much, works wonders. I first experienced this early on when I was still willing to cheat on a meal, and then last year when a holiday came and I decided to take a day off. While I say cheat, and a day off, I didn’t jump into sugars or deserts all day at all, but just ate when I felt like it and had a slice of pizza or a sushi roll with some rice. I have to admit, I t damn near killed me to do it and I felt guilty at first, until I jumped on the scale, expecting to see a gain...didn’t happen...just the opposite occurred. I believe that our body responds to eating just as it does to a particular work out, you have to change it up occasionally, just as long as you don’t stray too far from the core principals of KETO and IF. Love you both, much respect for sharing your journey!
Delta Doc Great advice. Much like changing a workout, in order to confuse the body which elicits a response. Anything related to the body that becomes routine will give you a diminished effect over time. So changing the routine keeps your body responding.
Thomas S That’s the way it has worked out for me. Similar to over training and not allowing your body the downtime to recover and rebuild. I was a Green Beret for 13 years and we trained relentlessly to prepare for combat, no second chances there, and we had to push our bodies beyond what was normal to prepare for the harshest of all experiences. However, being the medic on my team, it was a fine line of keeping everyone healthy enough just to deploy. We have the mental ability to put our bodies through a shit ton of suck, but it’s not normally necessary, there’s a lot to be said for the recovery phase, as long as you don’t get lazy and form a counter productive habit.
Delta Doc great back story..., bolsters your advice nicely. And thanks for serving our nation. Really, thank you.
Thomas S Thank you for the kind words Thomas, it was my honor to serve my country...really! Stay in the moment and live where your feet are, love and a positive state of mind are the two greatest human strengths!
Thank you, Docs!!! Yeah, I agree that if ‘ain’t broke’ don’t fix it!!! 16/8 is a great medium between too much and too little!!!
Hang in there, Dr. Keith. You are an inspiration! Thanks for all your hard work and information.
Good points shared here! Glad you are not going to be so extreme - just doesn’t sound sustainable. And you already look great, sir!
My dad and my aunt both passed away from Alzheimer disease. I allways had a fear of it. God doesn't give us a spirit of fear. Now that im practicing keto and getting mct in the am and some coconut oil later. Getting better sleep. Exercising regularly. I feel like i have conquered it alteady because i have a new degree of mental clarity and focus because of this life style of ketogenics. You just are what you eat.
Using wisdom is foremost important. So proud of you two.Praying that you stay healthy on your journey. Thank you so much for sharing your experience.
Hang in there Keith, a loss is a loss, don't worry be happy! I've been stuck at the same weight for 2 weeks, but I think of it as a positive because I made it through the holidays with no weight gain. Thanks!
I did Omad for 18 months...reached my ideal weight, then kept going...fasting for several day and now down to 148 lbs doing omad and watching calories!
John Foreman congrats man. Keep up the great work.
Dr Keith,
Why did you set your new weight goal at 155? It seems low to me and I wonder if that is why your weight loss is not moving as fast as you would like despite all your efforts.
Love your channel - thank you both for your honesty and transparancey.
We don’t want you to rush, but we do understand the desire to do so. You both look great! I have digestive issues so gelatinous bone broth extended fasting a few times a month has really helped. I have lost more weight than with OMAD and Keto, but it’s because of the reasons stated above... healing my gut. I’m not 50 but I am a child of the 70s overuse of antibiotics. Keep up your videos, your true followers aren’t expecting perfection, we like the excellence that you all bring to this community!
I feel your frustration.....be kind to yourself....don’t push too much...you have accomplished so much already!
I am wondering about how far to set my weightloss goals as well. I am older and disabled with bad lungs, scarred from living near a toxic copper smelter for 17 years....anyway, I need to remain focused on HEALTH and LONGEVITY as opposed to a magic number on my digital scale. Im not trying to win any beauty contests at this point. I want to eliminate unhealthy inflammation and repair a type 2 pre diabetic chemistry. I will be happy to reach my original goal of 175. The 155 of my college days is probably a stretch. I need to maintain a healthy "older" body. I am a mesomorph with lots of muscle... I need to respect my genetic roots.
People in the keto and fasting communities do not talk about this! Thank you so much for bringing this to everyone's attention.
Thanks to both of you for your candor and your transparency. So much of this is new territory for all of us. It helps so much to hear the honest interchange between the two of you. Keith, it sounds like you're making the right call for the effectiveness of your weight loss plan, as well as the quality of life for you both. Thanks again for plowing this ground for people like me. Very helpful.
Thank you for this video! I thought I must be the only one stuck at a plateau. I have been hovering between 165-170 pounds for the last 8-10 weeks no matter how many OMAD or 36-48 hour fasts I threw in the mix. I’ve given up on the longer fasts and I’m just sticking with 16:8 which amounts to two meals per day, no snacking. Everything I’ve accomplished thus far has been just low-carb but not keto. I do find that if I concentrate on higher protein and fewer carbs (even the green leafy ones), I begin to see some downward movement on the scale and tape measure. Interestingly, I’ve been trying to get to the same goal weight (155 lbs., 32” Levi’s). I’m finding it beyond frustrating to be stuck after losing 30 pounds and 3 inches so easily. You used the word “panic” to describe the emotion. I agree. Looking forward to hearing the results of your new strategies!
it seems that the fasting wave has ignored that you didn't accumulate the extra weight in a short time it was years of abuse, poor eating habits, SAD, so the body will change with the O,1,2,3 program on its own pace through good eating habits, nutrition, exercise and sleep. Many of the cells in the body take a long time to be replaced while other cells are sooner to change. I believe if you are or have lost weight, gotten off medications, are moving daily (exercise), eating more healthy and have realistic goals you will eventually reach them. Keep up the great video content. Myself I have found that the 12 -16 fast is the easiest for me and fits my lifestyle with family and friends.
I agree, we've abused our bodies for years, we aren't going to miraculously lose it in a week or a month. It is a long-haul project. A 20-4 IF works better for me because of my work schedule. Then I do a 24 hour fast on the weekend. You have to find you own way to do it best. Stick with it and you will have great results health-wise.
Just start spitting...love that, it's so real because we can relate to that almost desperation
I cut my nails - all 20..but it doesn't help.
I love these videos, they are so real, no crap. I started Keto in Oct, and almost immediately was OMAD, and loving it...... however I lost no weight. Then I started eating high fat, etc and started losing 2lbs a week. That has slowed to 1lb a week at the moment but its going the right way. And although I love love love fasting I am following my body. Today for the first time in weeks I was not hungry when I woke up. So today I have had water and a coffee with cream, and am still not hungry. Tonight I will have a meal. I am constantly adjusting to this diet , its not as easy as it seems but for the first time in 3 decades I am losing weight but whos complaining? Good luck Doc, am dying to know if you lose weight when you start eating again........... bet you will.
Thanks as always. You are both very helpful. You are greatly appreciated.
Dr. Fung addressed that in their Clinic OMAD becomes a caloric restriction diet and your metabolism slows. So he does not recommend it for weight loss on a regular basis. Your results are in alignment with what his clinic observes to happen in patients.
In his clinic they found Feasting to be as important as Fasting. So the patients always have a day of feasting between starting a fast. So they typically eat a meal for every meal that the skip with 2 or 3 meals per day being normal. So you eat every other day or half the week.
Wow today i did my first dry fast. I used my ketone meter ( for the first time) and it read 1.8 and im not hungry at all. Im going to do a wet fast tomorrow. I usually do a keto coffee with 3 tbs. Of mct oil, a shake with a cup of my super homemade kefir ( it fermented 2 days) blueberries and chia seeds. Lunch is 6 oz. Meat and avacado. 1 heaping teaspoon coconut oil as a snack. Dinner is 6 oz. Meat and kale and karrots or a salad. No food after 7 pm. Then camomile tea after dinner. 2 cups green tea with 1 stevia during the day. Thanks for all your help. I love your channel. Thanks alot. My meter is like your you inspired me to get 1 glucose stips coming soon.
Thank you for your transparency and “real-ness”
What a relief - this process seemed ridiculous. Keith looks great. Who wants to run their life by the scale? Madness.
You guys are getting better and better! Thanks for the honesty too! And Happy New Year!
What a lovely couple you are. I love your videos. Thank you so much Keith for being our guinea pig! Like you I am panicking and struggling to get back to my goal weight after reaching it a month ago and going up again when I re- fed. We do need to be patient with ourselves and settle into a sustainable way of eating yet still maintain the weight loss and continue to drop a bit more. Fasting can be very tiresome and stressful. Going without makes me feel quite deprived. I cannot say I have got this under control yet!
Great info. Also, you don't look like you need to lose any more weight.
Love you both... thanks for being so real!!!
Have you taken your measurements? The scale can be a beast. Thanks for the honesty, we would all do well to check the crazy voice in our heads from time to time. 😊
I was going to ask the same thing. I have been stalled on the scale for the last few weeks but my measurements are going down. Also I think these smaller increments are normal. Weight loss should show down once you are closer to ideal weight. Also could Keith's new goal weight be too low?
Thank you for being honest and sharing what your experience was! There is not a single person who has not needed to readjust or evaluate their plan/WOE to get the best outcome!
Think back to how you felt 2 years back.... That extra desired weight loss is of little consequence to how splendid you are now in improved mobility, less inflammation and greater self esteem. I love you both for your honesty and common sense. Xx
So much of your fasting regimen depends on your own body fat percentage!
At 5’11”, I’ve gone from 388 lbs in July 2017 to 267 lbs today.
I’ve actually had a lot of success with cycling what I like to call “pyramid fasts”.
Currently I OMAD or TMAD intermittent fasting, weekly 24hr fast and once a month 72hr fast.
And I’ve recently gotten into home fermenting foods and kombucha brewing.
In the early days of my program, I was losing 3-5 lbs per fasting day. That progress slowed dramatically once I’d lost 30% of gross mass.
Oh and that was WITHOUT working out and MAYBE getting in 10,000 total steps per day.
Hahaha, I love your mug, Keith!
I used to do a lot of water fasting in my younger years and absolutely lowered my metabolism. I now believe it’s very important to work a flexible keto program. Some of us fatten easily, and lose hard; patience helps, but so does accepting that we may not achieve some of those goals, especially when we are older without doing more damage than good. I’m glad you have decided to rethink your plan.
I promised myself when I started the Keto lifestyle that this was going to be all natural and not become a task or job. This was going to be my eating and nutrition. I fast daily, sometimes for 16 hours, sometimes for 19 hours, sometimes for 12 hours and sometimes not more than 8 hours. I depends on my day to day living. I never settle into a particular meal that I eat all the time, this too changes. I did start using the CBT oil with coffee in the morning to start the day about a week ago, so far it seems to give me an energy boost. When I get to my natural weight, and I determined this by what I weighed at age 30, then I'll try to maintain somewhere in that range. I'm half way their having lost 52 lbs my way on Keto.
Thanks for being so real. Everybody struggles, I like that you are experimenting and trying to figure out what’s best for you. It’s been helpful to me to see.
I am so glad to hear that you too fell back a little but getting back on track. I’m in the same boat. Last 11 days were rough, but I’m trying to get back into ketosis. I have to believe that I’m not the only one. I’ll be watching you to see how you do it so I can duplicate. Thank you both so much for your guidance.
This video came just at the right time for me. I've also been in "weight loss fever" recently and obsessing on why I haven't lost the 2 pounds I gained over the Christmas holiday. I dedicated to just resume my habits that got me 40 pounds down in 3.5 months - tracking fauntfully to manage my macros and avoid carb and fat creep; focus on minimal carbs and reduce amount of extra (added) dietary fat like heavy cream and MCT in coffee; get back on 16:8 2MAD instead of longer IF and OMAD; increase my activity to get over my extra sedentary behavior from the holidays. So far - I'm down a pound in days surrounding New Years.
Thanks for your honesty. I think you look fine just the way you are! Happy New Year to you both.
I totally agree with Wendy. Your honesty really helps our individual journeys; we are so alike. And you DO look great, Keith! It is about your health first.
Thanks for your honesty...i really appreciate it.
Love your channel, the honesty and integrity. It's SO easy to get drunk on success, to love the control we now have but which can easily turn into obsession. Well done, this is a really valuable video and lesson. Good luck getting back into the groove again. Thanks for sharing
Your health comes first. Don't do extended fasts for me. I'm enjoying watching your journey to a healthier you. Once the process becomes unhealthy or unrealistic for you, I'm not happy because you're not happy. You, First, with regard to healthy weight loss. Happy New Year.
imo, you look great @DrK, and did a wonderful thing w/ the 1st massive weight loss. celebrate yourself and stabilize! your audience - well, i'm v impressed and encouraged by what you've done b/c that means it's do-able. blessings.
Great video...appreciate the honesty...
Jason Fung (kidney specialist in Toronto) has his sick obese patients do 30 day fasts to kick start recovery. He believes the macro & micro nutrients are sequestered in our fat cells and become available when we fast. The only electrolytes we might fall short on are salt and magnesium (most people he states are magnesium deficient before their fasting period). Potassium shortfalls for most people are not an issue. He advises adding salt to your water and soaking in Epson salt baths (to absorb magnesium). Taken orally most magnesium, he states, passes through without being taken-up. He advises doing blood panels prior to a fast to determine what shortages a person might have before beginning.
It’s nice when you guys look the Camarillo ; like we feel you are talking to us
Loved the video. I have found eating very low carb and fasting the next day for 24/32 hours followed by very low carb twice a month works for me. I’m 67 and I have been doing good. I lost 1.1# from Thanksgiving to New Years Day. I’m happy. Since this is my new life style I’m loving the journey. Happy New Year 💫
Thank you for being honest just as in life you always need the pros and cons be well. 😎👍🇺🇸🚒
Thank you for your honesty and truth
Wow - that was some progress report! It gives insight as to how the body talks to you in subtle ways. Going back to 16:8 sounds like the right way to go. Great luck to you in the New Year. I know you'll make it to that 155 goal. I keep trying to do Keto and keep falling off the wagon because hubby isn't interested in participating. That presents obstacles and temptations. Trying to find that equilibrium where I can continue to do Keto and still provide foods hubby likes to eat, without me, myself and I indulging. Like Keith, I don't have that much to go, but it's those last 10 pounds that seem to be the toughest.
Thank you for sharing your experience.
Thanks for sharing your experience
I really enjoy your channel! Thanks!
Thanks for keeping it real!
I really love watching your videos! You are giving us a real scenario and showing actual PROGRESS (and setbacks) when most others are just talk. Much better when you can actually see it happening in front of your eyes. My husband has FINALLY agreed to change his eating to keto, so I’m going to be showing him your videos!😁 One note though, he gets terrible reflux. I keep hearing about Apple cider vinegar, but he tried that and it burned his throat. I’m going to try him on the tablets instead, also betaine HCl and digestive enzymes. Do you have any thoughts on this?
Hi Ann! We've never tried the capsules so we can't speak to their effectiveness.
It wasn't this video but I want to thank you for the comment on the cells needing time to change over to utilizing fat. I thought it was the liver or something but hadn't thought of the actual cells needing to adjust what they utilized for fuel. On a side note I've stopped giving my cat "Fat Cat" food whenever he asked but now time when he eats. He's so much healthier now.
He once fell asleep in his food bowl.
LOL! sounds a lot like our dog! She has us trained! :)
One caveat on the importance of fiber/veggies: many people have a condition known as SIBO (Small Intestinal Bowel Overgrowth) in which there are too many (often friendly) bacteria causing all kinds of problems (food sensitivities, leaky gut, IBS symptoms, brain fog, fatigue, vitamin deficiencies, etc). If you have SIBO, all those high fiber foods feed the bacteria and allow it to flourish. Once the SIBO has been treated, then the veggies can usually be added back in. Just something to keep in mind because it's a common condition.
SIBO can be fairly common and can be confirmed through a breath test. Once treated, slowly adding fiber foods is the best way to go.
Just don’t be spittin’ in my eye Dr Keith🤣😜. Remember “slow and steady wins the race”...... I know for me I want the weight to come off right now. I myself have 20 or so lbs to go & I want it off now. You guys are GREAT, “keeping it real”! 💕💕👍👍
Thanks for the honesty. I started the keto diet to lose stubborn belly fat. Then this diet showed me just how unhealthy i was eating then came the liver flush and now kidney detox. What i mean is this whole thing was about losing weight and now its all about achieving health and well being. Im much happier now than ever before. Your channel is great and i learn alot from you both and Becky's other channel.👍
Great video, Thank you.
I respect and are inspired by your courage in doing this live and sharing the results while you go. Thank you.
I appreciate this video sooo much! I’ve fallen into the same trap as Keith trying to make my last little goal. I don’t know if my body is trying to heal or just being stubborn but I’m getting discouraged and was fasting longer, eating less and nothing. I guess I just need to be more patient but I truly understand where Keith is coming from!
Wishing you both a very Happy New Year!
I'd highly recommend reading Dr. Jason Fung's book on fasting. OMAD in connection with fasting causes the metabolism to lower as if you were doing a calorie restricted diet. Dr Fung and other fasting experts say to fast when you fast, and feast when you feast. That being said. If you don't eat, it's impossible to not lose weight.
We have all of Dr. Fung's books. Great info!
I noticed when I was tracking that the 18 to 20 hour fasts work well for me, then throw a 40 hour one in there every so often. I am slow to lose but very happy that I continue to go in the right direction. It really seems everything thing (food, timing) needs to be customized. Keep up the good videos!
Thanks for sharing. I’ve reached out to you before and you guys have always been great about responding.
I’m 46 y.o., 5’10 and went from 220 lbs to 155.3 lbs from 5/3/18 to 9/24/18 on a Keto IF diet, using total carbs (never fasted more than 23 hours).
But I gained some weight back. I think 155 was an unrealistic number to maintain for myself, plus I kept hearing from friends and family how I looked too skinny (I have a naturally skinny face which starts looking gaunt/bonier with weight loss). I was hoping at 155, to show my ab muscles, but all I ended up with was some loose skin on my stomach area. I don’t know how long I would have needed to continue dieting so strictly before seeing my abs, if ever.
I’m at 190 lbs now. All my adult life I averaged about 170 lbs without ever dieting, never using a scale, etc. Around 170 my body seemed to be content but I carried all my extra fat in my midsection which I don’t like.
Then when I turned 40 y.o., I had a divorce and lost my brother which I was very close to, so I got depressed and that’s how I reached 220lbs. So by May of 2018 I dieted for the very first time in my life. I chose Keto and it worked for me.
I felt better, I felt my best at 155 lbs but I was hungry all the time. I’m 190 now but I’d prefer 155. I don’t know what to do. I’m good at loosing the weight to achieve a goal but my body and my actions take me away from staying at 155 lbs. I’ll keep trying I guess, but I know my problem is that my depression gets even worse at times (it cycles from low to lower) and I start eating the wrong things and get glutinous. I want to learn how to be more aware of when I’m really not satiated, or just bored, stressed, or worrisome to make me want to fill my voids with food. I need to find hobbies or friends to occupy my mind but it hasn’t been easy.
Wish me luck.
Good luck Antonio!
My question is, can you overuse MCT oil. I have a daily keto coffee, scoop of KISS MY KETO COCOA, one tablespoon MCT oil, 4 tablespoons heavy whipping cream, tab butter, 20 OZ. Black coffee. I am struggling with a weight loss plateau of 17 lbs. after 3 months. Thanks, blessings . Kim
We honestly don't know but it couldn't hurt to change things up for a week and see what happens. :)
Without knowing your height, weight, lean mass and activity level it's really hard to say, but I'd think that 60 g of fat (guesstimated as 7 g for the cocoa, 20 g for the hwc, 15 for the butter, 20 for the MCT oil) consumed with that keto coffee are a lot (that's a third of my daily fat intake, and I'm a 5'8", 174 lbs female). I'd ditch the keto cocoa (50 bucks for less than 500 g??! Holy moly!!), use unsweetened baker's cocoa and some erythritol instead, change 4 tbsp of heavy cream to 2 and also cut down on the MCT oil. If you feel it's too bitter, try adding collagen, this also gives your coffee a little more texture. I've also heard that adding a little salt to the brew makes it milder.
In my opinion, MCT oil and related products might help in the initial phase when the body has to switch from glucose burner to fat burner as it's quickly metabolized, but after 3 months of adaptation the fat metabolism should be stable enough so one can rely more on burning body fat consistently.
Hope you'll break your stall!
GOLF CRAZED you might cut back on the whipping cream first. It's got some whey in it, and too much can trigger an insulin response in some people. Good luck, and happy new year!
Yes, that’s too much. It would be for me. Maybe once a week? As a treat. But, we don’t have enough detail about you. Hang in there!!! My general belief is, you can overuse anything.
If your goal is weight loss, be strategic about dietary fat. You don't need to add fats to lose fat. You would not drink a sugary soda, so let your body move to its stored fat rather than add so much. I used to do MCT and heavy cream. I'm down to just MCT and only use that 2-3 times a week. Also - be a bIt more active and drink other fluids - water - and you might find you can push past your plateau. Good luck!
Thanks for being transparent Keith I know it’s going to be hard but you are determined very interesting Good luck I always feel better when I’m gaining weight
(FYI: I’ve been doing keto for the past 4 years now.) During the weight loss period, I also tried what I now call an “excessive OMAD or extended fasting”. It made the weight loss either totally stop or turned it from a pound or 2 a week, to a crawl of 0.5lbs or less. That’s when I decided to do a one week OMAD and 3 weeks of TWOMAD.... in one month and 2-3 x 24hr fasting during one or two weeks and then TWOMAD for the rest of that (other) month. Switching it up and not stressing my body with too many OMAD or 24+ hr fasting days did the trick and got me back on the 1-2 lb a week track. Now, that I am at my “good weight”, I still do mostly OMAD (since it fits well into my work schedule at a busy ER) and every now and then... maybe once or twice, every other month.... on a day off, I may do a 24-36 hr fast.
I think extended fasting isn't for everyone. It's not something that helps me in any way! It's torture! I'm a hardcore OMADer...I enjoy it and it's simple! Thank you for keeping your journey so real for us! Oh, Keith, I heard you very well on this video!
Great video!
Keith, I've run into same issue (plateau'd at 150lbs for nearly 3 months). In that time I've noted my normal AM ketones dropped from 1.0-2.5 down to where yours normally are (0.1-0.2). At same time my protein macro increased from 10 to 25% (still less than 20 gms or 5% carbs).
So in the past 2 weeks, I did 2x 72hr fasts, on eating days (OMAD) it's 90% fat 9% protein and 1% carbs.
My am ketones now range between 4.0-5.0, and I've lost 10 lbs.
Make of it what you will.
P.S. No exogenous ketones, bullet proof coffee or MCT oil
Feel your pain 70lbs. gone. 15lbs. Left to go to make weight of 165. Tried everything that you just mentioned. Going back to 16/8 And 1500 to 2000 calories a day
Great info you guys! Thanks for sharing, we love you 💕
✌🏼😎👍🏼
Thank you so much for sharing your journey -- words cannot express how you make me feel like I am not alone in my weight loss struggle -- those darn last 20#!!!! Blessings!
Great video!!!!
Thanks Jennifer 🌹 🌺
Subscribed to Steve!
Great information.
8 days ago I decided to stop dieting but stay keto. I eat whenever I like, but keep the carbs way down as usual. I was happy with my weight. But I keep losing weight, slowly but consistently. My body seems to be seeking its own equilibrium. I noticed I don't care much for fat in my coffee, sometimes no coffee at all. No dairy. But I am on antibiotics for an infection from ankle surgery. Taking probiotics though, but not eating much veggies. My inflammation is up and my blood glucose is elevated from the ankle. It is nice not over-thinking what I eat though, and not measuring everything. But this was after losing 50 lbs over 144 days.I still weigh myself because I dread the thought of gaining weight unknowingly.
I cut out my daily veggies and was concentrating on fats and protein. I ended up putting myself in a stall for 3 months and the 4th month gained 5 lbs. So i have lost 75 with 5lb back at almost year. I went back to my orginal way of eating since it was so much more enjoyable.
Is Dr Keith not eating vegetables in his one meal? He said he missed them and salads. This is a timely video as I have been on OMAD every day since mid-July and my progress has slowed tremendously in the last few months. I wonder if it's time to go back to the 18/6.
If you think going back to 18/6 is best, go for it, but I have something for you to consider. It's quite normal with every diet around to show rapid progress in the beginning, and then slow down to a frustrating crawl.
This is especially true with low carb. Most of the initial weight loss is actually water weight that was bound by the carbs. Now that you've hit a plateau, do what you need to do for persevering in the long term. It may take months to drop another pound, but you're gaining health, and it's ok.
Ponderdeep thank you for the advice, I do feel so much better and improving my health is the ultimate goal.
Excellent share of your perspective
and how the mindset is still as important to the progress! Once you get on keto
and have some time on it the issues of mindset rises up like unexpected fog and
can throw you off course. (my experience)It’s a journey and a process to get
this healthy balance and you can go up or down a level in the process. Just
when you think I got this now another lesson pops up. This is my experience too,
so I appreciate you both and the two different experiences that you share ,its
important and valuable.
Thanks for the update, the perspective, and the honesty.
I was finding myself leaning towards considering more fasting but the healthy biome is more important than the frustrating calorie in calorie out model .
Results are results. I think the methodology is important to determine if your results (facts) are clear and understandable. I did Optifast once and started with a 500 cal a day routine. I lost weight quickly for the first few months but began to feel weak and tired so they switched me to a 1200 cal formula. I felt better and continued to loose weight at the same rate! When I stopped all together, I put the weight back on..... and then some.
I'm amazed, at this time in history, how little we know about diet.
Let me tell you what worked for me. I am 47, 5'9" and went from 170 lbs to 151 lbs by water fasting 48 hours 3 times last year, and 72 hours 1 time, with 16:8 IF schedule. Wait 2-4 weeks between each water fast to give your body time to acclimatize to the new weight. Also stay ketogenic throughout to keep most of the weight off. For me I was able to lose 4 lbs each 48 hour fast, and gain 1 back. That's 12 lbs. The 72 hour fast I lost 6 lbs and gained 2 back. So that's 3x3 = 12 and another 4, so 16 lbs total. In the lead-up to the 3-day fast I was doing OMAD for 3 weeks, which is where I lost the other 3 lbs. So IF 16:8 to maintain, OMAD for slight weight loss each week (about 1 lb per week) and 48-72 hour fasts for about a pound a day net loss. I did absolutely no exercise, and ate at maintenance on my IF days, and on OMAD I couldn't quite reach maintenance any day. I also drank Snake Juice the last 3 fasts, which helped immensely. Good luck!
Nick Carroll Fitness Great job!
I’m 46 y.o., 5’10 and went from 220 lbs to 155.3 lbs from 5/3/18 to 9/24/18 on a Keto IF diet (never fasted more than 23 hours).
But I gained some weight back. I think 155 was an unrealistic number to maintain, plus I kept hearing from friends and family how I looked too skinny (I have a naturally skinny face). I was hoping at 155, to show my ab muscles, but all I ended up with was loose skin on my stomach area. I don’t know how long I would have needed to continue dieting so strictly before seeing my abs, if ever.
I’m at 190 lbs now. All my adult life I averaged about 170 lbs without ever dieting, never using a scale, etc. Around 170 my body seemed to be content but I carried all my extra fat in my midsection which I don’t like.
Then when I turned 40 y.o., I had a divorce and lost my brother which I was very close to, so I got depressed and that’s how I reached 220lbs. So by May of 2018 I dieted for the very first time in my life. I chose Keto and it worked for me.
I felt better, I felt my best at 155 lbs but I was hungry all the time. I’m 190 now but I’d prefer 155. I don’t know what to do. I’m good at loosing the weight to achieve a goal but my body and my actions take me away from staying at 155 lbs. I’ll keep trying I guess, but I know my problem is that my depression gets even worse at times (it cycles from low to lower) and I start eating the wrong things and get glutinous. I want to learn how to be more aware of when I’m really not satiated, or just bored, stressed, or worrisome that makes me want to fill my voids with food. I need to find hobbies or friends to occupy my mind but it hasn’t been easy.
Wish me luck.
@@antoniokinsey4041 That's great you were able to stabilize at a good weight. I'm at exactly 150 lbs right now (video uploading tonight) so I've lost over a pound in 6 days so far on this Carnivore Diet that I'm on. So far I'm relatively satisfied and only dealing with slight cravings from going from low carb to Carnivore (even lower carbs).
It sounds like a dietary issue, not a fasting issue. I Fast everyday. I make sure I cover my nutritional range as close as possible, whether it’s in a deficit, maintenance, or surplus. Maybe the topic should say “too long of a fast may be too much”, because frequency of fasting is not the issue, and I know this from my own personal experience
I was in the same boat. Went from 210 lbs down to 165 lbs doing keto. I want to get to 155 as well. I found that fasting and calorie restriction didn't really help me lose anymore weight. I manage to trim off another 5 pounds with exercise (currently 160lbs). I was already exercising before and found that I wasn't going 100%. Long story short I was able to get myself over this hump with fasted HIIT two to three time per week. Also, when I feel like I just don't have the energy to do HIIT or weight training I partake in occasional TK (targeted keto).
I think your body needs to fast for longer periods to see optimal results. Eating your regular diet and then do a longer 5 to seven day water fast is more beneficial than starving yourself every three days.
I'm on a Carnivore Diet right now and do OMAD. I hit a plateau and switched over to OMAD and 5/2 fasting. Knocked me right out of the plateau. I quickly scanned your videos and did not see any focus on exercise. An hour a day of aerobic exercise will make a huge difference. My focus is the Autophagy and not so much on the weight loss. In another month I"m going to have to figure out how to eat more calories while keeping up the fasting.
We try to make the point that exercise is healthy and helpful but we don't want it to be a focus. There are so many people who aren't able to exercise but they can still lose weight by changing their eating habits.
Dr. Keith you look AWESOME. Hey Dr. Becky you as well... ❤️
This was a great clip I've recently stopped IF and moved to time restricted eating and once again eating breakfast, eating most of my carbs and protein (low fat) for my breaksfast. I still stick to my macros, but I eat a much higher fat lunch, min carbs, min protein and only eating a high fat dinner if I really feel the need (which I often feel I don't). I never had high ketone readings in the morning, I suspect due to the Dawn effect but am always over 2.0 from noon onwards and I'm losing weight again and feel really good. Something to consider, Keith. I picked this up from Common Sense Keto (on RUclips) the science makes sense to me and so far it's working.
Vicki Matoga would u pls explain the difference btwn IF and time restricted eating, as u understand it? Thanks!!
@@anonymouse5910 I'm a beginner and as such I listen to people like 2 Fit Docs but I also follow another channel Common Sense Keto and he explains it really well. Breakfast Not a Conspiracy propagated by the Kellogg's Corp published on Dec 5 2018 well worth a listen and consideration. I've been paying much more attention to my Circadian Rhythm and it's really working well for me.
Hi Keith, I love what you and Becky do. Thanks for testing all the things for us. Just my opinion on your fasting and OMAD with poor results in weightloss the last few weeks. For some people if the carbs is too much in the one meal, ex more than 7 or 8 carbs per meal, it raises your bloodsugar. Can you perhaps test you after OMAD . Every persons requirements of carbs per meal are different , as you know. Thanks and keep up the good work. You make keto much easier for us .
Hey best lessons are
learnt from personal experience !!
I enjoy your channel very much. Thank you for sharing your journey with us and being transparent with your results.
Keith, the metabolism adapts quickly. I love what you chose to do to mix things up a bit. I need to mix things up when trying to lose weight. Our bodies are all different so fasting like you have been may be too much for weight loss. If it feels good than its good. If it does not feel good, I would change it and figure out what feels better once again. Your body could also be saying you are at your ideal weight. But honestly, its the mindset that could be the issue. If you are stressed out at all about NOT losing the weight you want, that causes its own issues. Its not just about the food we choose to eat or how we eat it, or how much we exercise but also stress hormones. They are huge in all of this. So is not sleeping well.
Just thought I would share what was placed on my heart to share with you. It's just my thoughts and opinions.
Looking forward to hearing about your results. Good luck to you. Happy New Year to you both.!!
I think that fasting should never be punitive, it will only cause stress (cortisol) which will not help your weight loss. In the big picture though, the closer that you get to your ideal weight, the harder each ounce will be to lose. Health should definitely take precedence over a weight loss goal.
I quit all vegetables...just fat and protein...and an occasional cheat day of carbs (popcorn, or pizza, and a buffet once in a while) ..., but when the scale shows an increase in weight, I cut calories for several days then back to Omad! it's easy because I'm extremely focused to maintain my new weight of 147-150 lbs.
I do 16:8 daily, sometimes 18:6. Has anyone ever been criticized by relatives that you HAVE TO EAT every few hours? It's so irritating. I also hate it when people equate fasting with an eating disorder! Also, it's always the fat, lazy ones criticizing healthy choices lol.
Thank you so much for this video. I think I overdid fasting recently and started to get ongoing low energy. I was doing 41 hour fasts 3 times a week for 6 weeks. But fasting for three months before that twice a week. I lost weight, but I started to worry I wasn’t getting enough nutrients, so I’m now back to 18:6 with two OMADs to shake it up and replenish. Hoping this sees weight loss, though happy for it to be slower if it means more energy. More doesn’t always mean better...
Love your honesty.