6 Month Keto and Intermittent Fasting Update

Today is quite a milestone! On January 2nd of this year, I set out with a goal to transform my health and reduce my chronic migraines. At the beginning of the year, I was having frequent migraines every week especially if I didn’t eat every 3-5 hours, I was often extremely hungry and headachy at night, and fatigued by mid afternoon. Since switching to the keto diet and intermittent fasting, how am I doing?

The health transformation has actually been quite amazing! However, it developed very slowly over many months. In fact, I didn’t start feeling truly better until 3 months in to the keto diet. I don’t experience as many headaches and many of the associated neurological symptoms (dizziness, light sensitivity, and fatigue) have been dramatically reduced. I have lots more energy than before, am no longer hungry at night and often fast anywhere from 16-24 hours multiple times a week. In fact I recently did a 60 hour fast (blog post to follow!)

Other benefits include more restful sleep, no more cystic acne, and being able to finally quit all the over the counter pain meds for good. In addition to my keto diet and fasting, I have also been strength training twice a week with the goal of doing a pullup and reducing my back pain through compound movements like deadlifts and squats. I am climbing better, am more toned, and trim! I am feeling well on the way to improved health.

I recently had a DEXA scan (body composition scan using x-rays, one of the best consumer options available), which I wish I had done in January! However, now at least I have a baseline I can compare my results to later in the year as I continue to progress with my health transformation. I am not quite where I want to be yet with my body composition (as far as being within a fat percentage that would be considered healthy and fit rather than barely acceptable!)

One reason I am focusing in on my body composition is because in my early twenties I was in fantastic shape (and probably at a healthier body fat percentage). I rarely got migraines in those days! I am hoping that the closer I can get to a healthy and fit body fat percentage, the more I will rebound from headaches and experience less headaches.

If you are undertaking the ketogenic diet for health related reasons (and not just weight loss, or biohacking), then like me, you might not see results right away and you might end up feeling worse before you feel better. I am happy I stuck through the worst of the keto flu and transition to the diet, as I feel much stronger, energetic and healthy than I have felt in years!

I have learned a lot about my relationship with food by restricting my diet these past six month, including the ways in which I emotionally rewarded myself with food (and, still do, at times but now with healthier treats like coffee and dark chocolate.)

A year ago, I was very skeptical of keto and fasting and thought it was a bit “crazy.” But as I learned more about alternative ways of nourishing our bodies, I realized it wasn’t so “crazy” after all – and that believing old “truths” like “breakfast is the most important meal of the day” or that you must snack every 3 hours was the real problem. Challenging my mainstream beliefs towards food has been helpful in understanding what my body truly needs (and was trying to tell me all along!) If like me, you hold skepticism towards keto or fasting, take a look at the research, watch some videos on the subject on YouTube and consider giving it a try one day!

Here’s some general advice to anyone considering the keto diet for whatever reason:

• Electrolyte supplementation is key. Search the web for a “ketoade” water recipe, which usually consists of water with a small amount of sea salt, potassium chloride such as a low salt supplement, and magnesium/calcium.
• If you are hungry, eat lots of fat! Especially in the beginning of the diet. Some fat options include macadamia nuts, avocados, coconut butter, and bacon.
• I felt strong sugar cravings for 1-2 months. These cravings have subsided, and now I often find the taste of sugar to be too much and gross.
• If you are eating out, a safe bet is always a lettuce wrapped burger. I have found most house sauces on a burger will be low in sugar. Chicken wings are a harder bet depending on whether there is a sugary coating on them!
• In the beginning, you might find yourself obsessing over your ketone numbers (which you can take using a blood meter!) Honestly, your blood sugar/glucose number is way more important. Try to always keep it under 100 and be wary of any meals that rise your blood sugar to 120+ and keep it there for hours. Check your blood sugar within 30 minutes of a meal if you are curious.
• It’s hard to stay in constant “ketosis” unless you are super strict, and honestly, probably not even that healthy. I try to go days in ketosis as much as possible but I also allow meals where I will indulge and take a break.
• Keto and intermittent fasting is a potent combination, but you may want to give yourself a few months to become keto adapted before attempting.

Thanks for following me on this journey, and I promise to update where I am in another six months! <3