Losing Weight With Intermittent Fasting and Keto.

Dr Jason Fung – Benefits of Intermittent Fasting

Uploaded to YouTube by Dr. Jason Fung

The life of the Entrepreneur has many challenges.  And perhaps surprisingly to some, weight gain can be one of them.

Back when I was working manual labor jobs, I was able to keep my weight pretty much under control.  Then, in 2001 when I was called to become the Senior Pastor of a local Christian Church, my weight ballooned upwards.  I had gone from working hard light industrial type jobs to working a desk job, and I just wasn’t burning the calories like I used to.  I tried the Atkins Diet, and that helped me shed a few pounds.  But, when I stopped doing the diet, the weight came right back.

In 2007 I left my church position to go my own way and briefly got back into a manual labor job.  That was a job unloading trucks for a retail outfit.  Working 8 hours per day unloading trucks by hand in summer heat helped all the extra pounds I had accumulated melt away.  Within a few months I was back to normal weight.  Then…I became an Entrepreneur.

In 2011 my wife and I began working from home and I essentially went back to working a desk job.  And, within a few months my weight problem had come right back.  I tried addressing the problem by taking morning walks and added exercise, but it wasn’t enough.  Then I discovered two weight lose methods that turned the tide in my favor.  One is a discipline called Intermittent Fasting, and the other is the Keto Diet.  Used together these methods have helped me shed some of my unwanted pounds (I still have a few to go), and keep them off.

Intermittent Fasting 

The first method I will discuss is the easiest to explain and implement.  It is the discipline of Intermittent Fasting.

With Intermittent Fasting you don’t focus so much on what you eat, but when you eat.  With Intermittent Fasting you make sure you allow for a daily fast of at least 12 hours.  This is actually pretty easy once you get into the routine because the time you spend sleeping counts towards your daily fast time.  If you set your goal to fasting 12 hours straight every day (and you sleep 8 hours per night) then all you have to do is make sure you do not eat two hours before going to bed and wait two hours after waking up before eating breakfast.  If you do that, your 12 hour fast is done and you can live and eat as normal for the rest of the day.  The 12 hour fast is an easy starting point.  Once you get into the discipline, you may want to increase your fast time from 12 hours to 14, 16, or even 18-20 for better results.  I found a 12 to 16 hour fast time rigorous enough for me.

Intermittent Fasting works by giving the body the time it needs to process the food one eats during the day.  If one fasts a minimum of 12 hours each day, then the body has time to burn the extra sugar you have taken in and also begin burning accumulated fat.  This can result in weight lose over time.

If one does not give the body the time it needs to burn the sugars and fats taken in, then the body will metabolize the sugar by turning it into more fat.  Then, when energy is needed, the body will burn a little fat, but that’s it.  This results in more fat accumulation and weight gain over time.

The average person probably eats all day long.  Between 3 meals per day, snacks in between and a snack before going to bed, the body is not given enough time to burn off all the sugar and fats we put into ourselves.  But, when a person gives the body a solid 12 to 18 hours everyday to burn through the sugars we consume along with the starches that break down into sugar and the extra stored fat we already have, then the body can do an efficient job of burning calories, sugars and fats.  A slimmer more energetic body is usually the result.

In the video above Dr. Jason Fung describes Intermittent Fasting from a medical perspective.  He is one resource I used in my own weight lose journey, and I highly recommend his material.  Also, feel free to check out his book below:

The Keto Diet

The second part of my weight lose program that finally worked for me is what has been called the Keto Diet.

The Keto Diet focuses on eliminating extra sugar from the diet, and replacing it with a proper balance of protein, vegetables, fruits, salad greens and the like.  Where as Intermittent Fasting is pretty simple and straight forward, the Keto Diet can be a little harder to understand.  Basically you want to eliminate the junk food from your diet (like sugar in your coffee, chocolate, ice cream, etc) and replace it with good healthy sources of protein and other nutrients (like meat, dairy, greens, beans and the like).

This can get a little technical, and I spent hours watching YouTube videos by various creators until I hit on a diet that worked for me.  But there is a resource called Keto Camp by Chris Albert that does a nice job of explaining the Keto Diet and gives you additional material as well (such as a Keto shopping list and cook book).  You can check Keto Camp out for yourself using the link below:

My Weight Lose Journey So Far…

When I first started my weight lose journey using Intermittent Fasting and the Keto Diet, I was at 300 pounds.  I set my goal to losing 3 to 5 pounds per week, and eventually ended up at 255 pounds.  Not bad, but I still had a ways to go.  Then, life happened to me.

Last year my Dad died rather unexpectedly and I went off the Keto Diet thinking I’d get back to it eventually.  I indulged in sugar in my coffee, ice cream, and a few other comfort foods.  My departure from the Keto diet went from days to weeks to months.  Then, I decided to step on the scales and see how much damage had been done.  Surprisingly I had gained back only a couple of pounds?  Why is this?  I give the credit to Intermittent Fasting.

While I had departed from the Keto Diet for a time, I had remained focused on Intermittent Fasting.  It had become my habit to never eat past 6 PM at night and to have my breakfast no earlier than 10 AM in the morning.  This gave my body 16 hours daily to burn off most of those extra sugars I had taken in over that period of abstaining from Keto and preventing me ballooning back up to my previous OMG weight!  And, while I did gain back 5 pounds, I did not totally wreck my weight lose plan.  I’m still 40 pounds lighter than I used to be, and now I’m setting my mind to losing more.

If you would like to lose some weight and keep it off, check out the resources given above.  I found a combination of Intermittent Fasting and Keto to be the winning ticket for me in losing weight, and Intermittent Fasting alone to be a great tool in maintaining a healthier weight.  Try one or both methods out for yourself and see what results you get.

*Medical Disclaimer:  I am not a doctor or nutritionist.  I am just an average work at home entrepreneur sharing my weight lose journey and some of the resources I have found.  Please check with your doctor before undertaking any major changes to your diet or life style, especially if you are being treated for a past or current medical condition.  As much as I like taking matters into my own hands, it is wise to seek proper medical advice in these matters.   


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