Keto and Intermittent Fasting

I was looking for ways to detox and help improve my metabolism. I came across intermittent fasting and started with couple times a week. I went compete fruit one day and complete indian fasting during festival style one day. It helped, although I still felt there was a miss. Probably the nutrients or the approach itself.

A friend of mine shared her experience on keto (indian style or with indian vegetables and recipes styles), it got me thinking and researching about it.

I changed my intermittent fasting method in the interim. I started eating twice a day – lunch and early dinner. I ate what I cooked for the family. A simple dal, rice and sabzi with yogurt and salad or Roti’s instead of rice. Some days it could be biryani or anything but mainly eating twice and no in between eating. One snack if I was too hungry along with green tea. It helped. I wanted to introduce keto slowly. The challenge was the vegetarian options. I started to understand a lot of ketogentic process by following Dr. Berg’s videos and reading a lot of information about the process and looking for recipes.

I found very less Indian food options and thought I could blog what I ate during the the keto days as meal plans for anyone. I have some sample names of Indian foods i included during my meals.

Important aspects during the period-

1. Plenty of water

2. Good sleeping pattern

3. Managing stress to ensure you control the release of cortisol hormones

4. Pace up slowly with walking or other exercise

5. Look for signs that indicates detox like headaches

6. If it is hard choose one before doing both intermittent and keto.

7. Make a list of favorite veggies you can eat and food to avoid

8. Look into the keto calculator to understand how much carb is allowed per day. Recommendation is to keep less than 20 gms. Even the veggies will have carbs so you have to consume veggies in larger quantity with less carbs. Spinach has 0.7 gms carb. I am not able to keep my carbs lower than 20. I think I average from 40-100 on days depending. It’s still works but you may not loose as much as the extreme keto.

9. If you need sweetener, choose keto friendly sweetners.

10. Use cacoa powder instead of chocolate or cocoa powder

11. Be creative and try recipes to keep you motivated.

12. Start with 2 week and increase. Some body types can get into ketosis as early as one day or may take 15 days.

13. You will see wait loss from the problem areas like stomach, hips, thighs, where the excess fat is stored.

14. Ensure to take multivitamin, Apple cider vinegar (ACV).

15. There is lot of information on intermittent and ketosis and I recommend further reading. I followed lunch at 10 and dinner before 6 everyday. I had 16 hour fasting and 8 hour window open for eating. Although you could eat what you want with in the calorie limit, it is recommended you add good fat to sustain your energy for longer period and eat twice or three times including a small snack.

Day1.

Early morning – Bullet coffee- black coffee with coconut oil, Water with ACV

Lunch- eggs, sautéed kale and asparagus, Nutritional yeast on top avocado, cucumber, tomato salad with hemp

Multivitamin

Green tea, almonds (10), pista (15), walnuts (10)

Dinner- cabbage fry, salad

Detox Water almost 4 liters

Day2.

Early morning – Water with ACV

Lunch- Egg Shakshuka, kale and asparagus sautéed with nutritional yeast on top

Snack- bullet coffee, nuts -almonds (10), pista (15), walnuts (10)

Dinner – spinach, cucumber, carrots, avocado salad, hemp seeds with ranch and feta cheese on top

A small bowl of okra fry in coconut oil, garnished with coconut flakes

Detox water 4 liters

Day3.

Early morning – Hot water and lemon

Lunch- Bullet coffee with coconut oil, Water with ACV, Tofu curry and salad with hemp seeds

Dinner- spinach smoothie and nuts, Baked broccoli

Detox water 4 liters

Day4

Early morning – Hot water and lemon

Lunch- Almond flour berry bread- 2 with butter, salad with spinach, tomatoes, cucumber and 1/2 avacado with olive oil and hemp seeds, salt, pepper dressing, black coffee

Dinner- Palak paneer, cucumber and tomato salad with hemp

Detox water 4 liters

Water with ACV

Day 5

Early morning – Hot water and lemon

Lunch: kale, asparagus and spinach sautéed and nutritional yeast on top, with 2 eggs, black coffee with heavy cream, 1/2 avocado

Snack- pista and green tea

Dinner- vegetable medley soup with hemp seeds, keto bread, 1/2 avocado, tomato, cucumber salad with feta

Detox water 4 liters

Water with ACV

Day6

Early morning – Hot water and lemon

Lunch – omelette with cheese, spinach and kale sautéed with nutritional yeast on top , 1/2 avocado with salt and lime juice

Dinner- beetroot dry curry with cauliflower rice and hemp, spinach, strawberry, avocado, kale smoothie

Detox water 4 liters

Water with ACV

Day7

Early morning – Hot water and lemon

Lunch- marinated paneer grilled, salad with spinach, cabbage, Brussels sprouts, sunflower seeds, 1/2 avocado and ranch dressing, hemp seeds

Snack- pista, coconut cluster keto version, green tea

Dinner- Greek salad, cauliflower Mac and cheese with hemp seeds

I have been doing this now for almost 4 weeks and I have been creative making many snacks including post dinner or lunch as treat to keep me inspired. I have made quick cheese cake, granola, pecan tassie, almond clusters, baked veggies in air fryer, grilled veggies, added yogurt like 1/2 cup made with whole fat organic milk, parmesan chips, butter pecan ice cream.

As I progress I have tried to be careful watching cholesterol intake and limited my calories to 1400 per day. I use the below link to calculate calories and nutrition information on my food.

https://www.verywellfit.com/recipe-nutrition-analyzer

I also use the logging apps like calorie counter or Lifesum to track my daily food eating habits as it will help me look at history or tracking habits.

The best way to track progress is to take measurements and keep yourself motivated with a support group.

Spinach smoothie with granola

Coconut clusters

Pecan tassies

Pecan tassie

Butter pecan icecream

Almond banana low carb bread

Blueberry almond low carb bread

Baked zucinni parmesan crisps

Cauliflower masala dosa with almond flour

Keto coconut cacoa bomb

Greek salad

Please note: I am neither an health expert or a doctor, this is purely my experience sharing.

7 thoughts on “Keto and Intermittent Fasting

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