Gen.Heyns's Journal, 27 Sep 21

I find Keto and fasting working wonders. 5days on 16:8 and 2 days on 23:1 

Try do a zig zag calories and OMAD. I think I'm reaching that stagw. However my calories will be quiet low. Im already at 1000 calories a day because of two meals a day with no snacks 

Bandac what’s omad, I did 1000 calories to for a month it wasn’t sustainable 😵‍💫 

Simphiwe I fast for 15 to 20 hours also, keto is just to much fat for me 😰 

You might be hitting a bit of a plateau- your metabolism has adapted to your new eating habits. The best thing to do is go on your maintenance calories for a while, and also maybe a tinier fasting period? I plateaud a few weeks back, where I barely lost a weeks worth of normal weight loss in a month. Though, after eating a bit more (which sounds so backwards) for 3 weeks, it's like my progress got completely jump started 

Try cutting out sugar ( honey, and even sweeteners), dairy ( milk, cheeses) and refined carbs( all baked goods including provitas and diet biscuits etc). That usually gets things moving. As well as processed meats( ham, Vienna’s, sausages, biltong, etc) eat clean for a week and see what happens. I’ve always broke a plateau when I eat super clean. Eat clean 4 days and 3 days what you want but everyday within your RDI. 

Do not take your dinner after 8pm. It must be your latest meal, after that just water or infusion sugar free . 

Nnali so what u trying to say is that I must eat more for a while and less again?  

Ttane I eat my last meal before 6 or earlier  

Fatgirlslim I don’t do dairy just almond milk with my tea in the morning, I really don’t snack either, maybe I must go back to 1000 calories a day again 🤷🏻‍♀️I went back to 1500  

You should try calorie cycling. Really helps. It doesn’t matter what time you eat, it just comes down to calories in vs calories out. Your body’s metabolism has probably stagnated a bit 

@Gen kind of yeah... Not extravagantly, but ideally your maintenance calories. It is stressfull, as it goes against every instinct of weight loss, and sometimes you might even pick up a few 100 grams, but in the long run it's been totally worth it. I remember losing maybe 100 or so grams a week for a month, and I was getting kind of desperate. A surprise holiday and move to another city kind of forced me to focus less on what I was eating for a few weeks, during which I made it my goal not to lose, but simply not to pick up. The moment I started eating 1400 cals again it was so surrealistic how the weight just melted off. Though I also must say, this is just my experience. Something that I found which really helped was joining reddit, and specifically subreddits like r/loseit or r/cico- the people there really helped me! 

I also havent lost weight on IF. will also try changing up the hours. I wish I could do some of these longger fasts I read everyone's doing 

Google reverse dieting and try that. Or you can try calorie cycling, but most likely your metabolism has become too adjusted to your low calorie intake so it may not help as much. If you spend a period of time eating at your typical maintenance (not dieting calories), your body will adjust to that and you will then need to cut out fewer calories to lose weight. I've done this before and I found that I continued to lose weight even though I was eating 600+ calories more than I originally was. Anything below 1300 calories can be dangerous (especially for long periods) for adults, so I wouldn't cut anything more out, hope this helps :) 

How do u guys do the fast for such long hours ? Do u drink black coffee inbetween ? 

Try to put tomatoes, boiled egg and oranges in your daily menu .. and fish or chicken as proteins too... green salad and cabbage without dressing. 

Fasting every Monday, once per week . Not more 

I fast between 16-18 hours a day, and I restrict my calorie intake to 1500 calories a day, and I do 30 min of cardio and 15 of light weight lifting. My advice to you though would be to try and incorporate 15 min of cardio a day for a week, and then do 30 min of cardio the next week. 

eat less calories, just remember as your weight drops your calories need to drop aswell. use a calorie counter, get your base metabolic rate and then -1000 calories and you will start losing again. Macros are also very important, try a 40% protein, 40 fat and 10% carb. also take a break from the fasting, it's not such a great idea to run indefinitely because your body does get used to it. 

Do you exercise?