Discovering Ketosis – How to Effectively Lose Weight

Skärmavbild 2016-08-19 kl. 07.06.34

What do you think will happen to your weight if you combine a ketogenic diet with intermittent fasting? That’s what Ariel Faigon wanted to find the answer to – and judging by the graph above, the answer seems to be very effective weight loss over time.

GitHub: Discovering Ketosis: How to Effectively Lose Weight

Faigon tracked a number of different factors to determine what the most important ones for weight loss were.

So what are some of his insights? That carbs and no sleep equals weight gain. On the other hand, low-carb, high-fat foods and sleep cause weight loss. And the greatest obstacle to achieving weight loss is the carb-craving monster. In order to stay on top of it, Faigon offers this advice:

Eat avocados, olive oil, mayo, coconut oil, nuts. I never worry about natural fat, I eat as much fat as I want. This is what makes it much easier to avoid carbs.

What do you think – is a ketogenic diet plus intermittent fasting (and getting enough sleep) the most effective way to lose excess weight? Or is Faigon missing something important?

Try it

A Quick Guide to Ketogenic Diets

Low Carb for Beginners

How to Lose Weight

Intermittent Fasting for Beginners

Top videos about ketosis

  • Keto for beginners: Introduction
  • Keto for beginners: 7 steps to ketosis

Top videos about intermittent fasting

  • How to Maximize Fat Burning
  • The Top 5 Tips to Make Fasting Easier

25 Comments

Top Comments

  1. Kathy
    We'll see. As a long term dieter, and someone who has been obese all of her life (just overweight as a child), I feel like my insulin resistance is not going away without a fight. I have lost 50 pounds since the beginning of March, but it hasn't been easy. I believe I have been ketogenic most of that time, and I have no cravings and little hunger. But just being in ketosis may not be enough for some of us and the weight loss slowed down to almost nothing after a few weeks. Once I introduced intermittent fasting, I did have success, but that has slowed down as well. Now I am starting to do longer fasts in hopes of accelerating the weight loss. It is simply amazing how strongly the body wants to hold on to it's fat -- even when there is so much excess. Fortunately I am very strongly motivated to work on this problem for the rest of my life. I'm sure that once I get down to a normal weight I'll still have to stay in ketosis to keep it off -- I don't envision ever going back to eating carbs or grains. Now that I weigh less, I'm trying to incorporate more exercise, especially in the fasted state. Good luck to all of us.
    Read more →
  2. Steve
    Dr Jason Fung in his book 'The obesity Code' advises exactly that! High fat, low or natural carbs, good night's sleep, reduce stress and intermittent fasting is the way to lose weight and tackle the obesity crisis.
    Read more →

All Comments

  1. Marianne G
    Yes, this!!
    I've been doing low carb since mid July, with only about 4 lbs lost initially and then nothing. 9 days ago I started LCHF and started IF 3 days ago. Now I'm down another 2 lbs and an inch off my waist.

    I can't believe how much easier it is not to eat at night. I've been struggling with compulsive evening snacking and even full-blown binges for years. Even on Atkins, I've been known to gorge myself on pork rinds, cream cheese, etc. I'm attributing this change to some or all of the following:

    * no sweeteners of any kind
    * no dairy except grass fed butter
    * keeping protein sources to 4 oz per meal and raising fat
    * intermittent fasting (I'm doing 8/16 now, but plan to graduate to longer fasts)

    This may seem very restrictive to some, but I'm happy to keep eating this way permanently. No reflux, no bouts of diarrhea, no binges. What's not to like? Nothing tastes as good as good health feels!

    Another thing I like about this WOE is that I can have large, satisfying meals. Even tho I keep the protein portion small (for me - I'm used to 10 oz+ portions of meat), the extra fat in the form of butter, coconut oil and evoo and the large low-GI veggie portions keep me happy for a long time. When I was eating SAD, I would try to keep my calories down, but would be ravenous almost immediately after a meal. No more!

    Love this website, Andreas, thanks for all the work you and your team have put in, you are truly life-savers!

    Reply: #20
  2. MarionB
    I've found if I add two days in the week of 16:8 intermittent fasting I lose about a kilo per week, and weeks I don't fast only 500g weight loss. I've been LCHF since June 16. So 9 weeks, and to date have lost close to 7kg. I'm also trying very hard to cut out sugar, it can be so insidious.
    I seriously can't believe I can lose weight when I get to eat butter and bacon!
    Love this website, there is so much to learn!
  3. Steve
    Dr Jason Fung in his book 'The obesity Code' advises exactly that! High fat, low or natural carbs, good night's sleep, reduce stress and intermittent fasting is the way to lose weight and tackle the obesity crisis.
  4. Marelda
    About to find out. :)
  5. Kathy
    We'll see. As a long term dieter, and someone who has been obese all of her life (just overweight as a child), I feel like my insulin resistance is not going away without a fight. I have lost 50 pounds since the beginning of March, but it hasn't been easy. I believe I have been ketogenic most of that time, and I have no cravings and little hunger. But just being in ketosis may not be enough for some of us and the weight loss slowed down to almost nothing after a few weeks. Once I introduced intermittent fasting, I did have success, but that has slowed down as well. Now I am starting to do longer fasts in hopes of accelerating the weight loss. It is simply amazing how strongly the body wants to hold on to it's fat -- even when there is so much excess. Fortunately I am very strongly motivated to work on this problem for the rest of my life. I'm sure that once I get down to a normal weight I'll still have to stay in ketosis to keep it off -- I don't envision ever going back to eating carbs or grains. Now that I weigh less, I'm trying to incorporate more exercise, especially in the fasted state. Good luck to all of us.
  6. Jan
    In all these success stories I wonder how much weight people are trying to lose. If one is very overweight it can come off pretty quickly. I'm trying to lose 20 lbs and it is such a struggle and so incredibly slow - some weeks zero loss, then up a few, then down a few. Completely stalled now. I'm doing LCHF and not overdoing protein. Bulletproof coffee, too. Not using artificial sweeteners. I do IF several times a week, too, and work out with a trainer 3x week and walk 45-60 minutes almost all their days. How mch of a factor is sleep? I get ~6 hours/night. I am beyond frustrated.
    Reply: #16
  7. Eric
    From the first sip of coffee or bit of food intake how much time goes by? 8 or 9 hours? Read the papers on time restricted feeding from Salk institute lab by Panda et all. Time is key. Lchf helps with low insulin but time seems to be the driver!
  8. Phillip
    Once again, all people are different. IF is becoming a hype, and it worries me to see people treating it like a cheat day used to get treated. Although I admire Jason Fung and love his blog, it is kind of obvious that if you do not eat, your body will react. And react like most of us want by eating itself. If you are in ketosis, it will eat your fat. plain, simple biology.
    If you have lots of fat, like most Americans do, it will go very fast in the first months. First your carb water, then your fat. Once you have reached a natural plateau, things will slow down and will only speed up again if you shock the system by a further lifestyle change. IF is a good shocker, but only if you do it seriously (2 days minimum water and bone broth fast). After that, reduce carbs again, to the absolute minimum. That should restart your weight loss. And, Ariel Faigon, the example used here, must have not reduced carbs far enough in the first months. Quite simply, at his weight, if the carbs had come down far enough in the beginning, he would have lost water weight that would have stayed off; just losing the first few pounds in 2 months is an almost 100% indication he was doing more then 20 grams of carbs. if so, of course IF would have helped, obviously.

    I started a 5/15/80 keto diet March 12 and drink wine, whisky etc as usual, no limitations. Gone from 104 kg to 85 today, glucose from average 8 to average 5.4. No IF, just real carb reduction.

    In all examples I hear of people not losing enough weight, hidden or not noted carbs are the culprit or far too much protein, but then you need to think 200-250 grams per day.

    Replies: #23, #24
  9. viktigpetter
    Minor stylistic note: GitHub is one word (i.e. not "Git Hub").
  10. Eric
    Read the Salk institute doctor panda papers from Salk institute. Eat window results In change.
  11. starlight619
    Salk study may offer drug-free intervention to prevent obesity and diabetes
    Extended daily fasting overrides harmful effects of a high-fat diet

    http://www.salk.edu/news-release/salk-study-may-offer-drug-free-inter...

    Reply: #12
  12. bill
    "...harmful effects of a high-fat diet..."

    And these might be exactly what?

    Reply: #17
  13. starlight619
    Merely providing a link to Dr. Panda's study which I assume Eric is referencing. I tried to link to his comment. Interesting since the Salk Institute is just up the road from me. I'm doing well on LCHF and IF.
  14. Francoise
    I found this link quite by chance:
    https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-7-30#...
    The Spanish ketogenic mediterranean diet!
    Enjoy,
  15. Alice K
    I don't think there's anything plain or simple about what Dr. Fung, and others, recommend, though their recommendations are fairly easy to implement (and as Dr. M. Eades says, Dr. Fung's analogies make it all seem so simple!).

    IF is not another fad--it's more like what most humans have done until the past 50-75 years, at last in the West. Insulin resistance is complex, and clearly as Dr. Fung says, time-dependent. I take it very seriously now, because whatever life I have left, I want to age very well. It's not just about "is it carbs or isn't it?" An individualized plan of eating based on: what your heritage ancestors ate; what you individually tolerate; and for everyone, ditching sucrose, fructose, and processed foods, plus addressing stress and sleep, are the formula. A low-carb diet plus IF, adding in sleep and stress-reduction where needed, in the ways that all of them work best for you, I believe will give you the results you need.

    As an example, for myself, the "induction" diet of Dr. Westman/original Atkins was hell to follow for me after a couple of weeks (admire both men greatly). Protein shakes that I make myself made me feel doubly bad, so I cut them out. No artificial sweeteners, so I go without. Adding more fat helped some, but even following a strict LCHF diet, while it made me feel a bit better, was too fatty, couldn't tolerate it. When I added back dairy and some oats and potatoes (my heritage is all European), plus a LOT more butter and less avocado and coconut oil, stomach problems virtually ceased, mood improved, and I began to lose more weight and have kept losing. Now with adding IF, which I was very worried about doing, I am swimming along and nothing is difficult (btw, I am nearly 60 years old). These resources have not just changed my life, they have saved it. Thank you, Drs. Eefeldt, Fung, Westman, Eades, and all!

  16. Beth H
    My initial reaction to your post, and I am not a clinician in any sense of the word, but I don't think you are sleeping enough and secondly, I don't think you are eating enough. My thought on the latter is because the amount of exercise you do. A suggestion would be to speak with a personal trainer or a dietician (maybe a referral from a primary care doctor) to learn how many carbs/fat/protein you should be eating based on who you are. Those are my gut reactions. Good luck.
  17. Eric
    Bill
    What has been written about high fat can be called the all day eating and or refined carbs and sugars. Time restricted feeding might shed some light.
    Reply: #18
  18. bill
    Didn't answer the question...
  19. Geraldine Denise
    First of all Dr. Andreas has said many times that these studies on mice have little to do with human beings. We don't react the same as MICE! Secondly the people that did the study are convinced that a High Fat diet is BAD FOR YOU! Thirdly part of the diet myth is that you have to eat often to keep your metabolism working , very two or three hours. This is almost impossible if you're doing HFLC as you don't feel hungry and only eat when hungry. In my case I only feel hungry in the evenings. I have coffee in the morning and perhaps begin to feel hungry around 18,00hrs. I think that reducing protein and increasing fat helped me lose weight. Now I'm on a plateau & can't seem to get off it.
    My weight fluctuates three kilos from one day to another. That's over six pounds. Very odd...
  20. Richard
    Ron Rosedale talks (writes) about eating too much protein. One can over-eat protein!
  21. Janet
    Hi I love this diet and what you can eat. I have been on this since November and have not lost a pound. I have lost a few inches but not noticeable to anyone. So frustrating, but like that I don't eat bread, pasta, and any other high carb food. Just wish I could see it weight wise. 😕😕
  22. 1 comment removed
  23. Terri
    In fairness to Dr. Jason Fung, he says basically the same thing as you do, Phillip: if you want to lose weight that's not coming off, stop eating, obviously. He's not trying to sell some new fad or trying to act like he invented Intermittent Fasting; in fact, he spends considerable time discussing the long history of both spiritual fasting and medical fasting. He tells people about the longest fast ever recorded that was done in 1971. He's basically saying, "hey, this stuff has been around for ages, so there must be something to it." :)
  24. TeeDee
    In fairness to Dr. Jason Fung, he says basically the same thing as you do, Phillip: if you want to lose weight that's not coming off, stop eating, obviously. He's not trying to sell some new fad or trying to act like he invented Intermittent Fasting; in fact, he spends considerable time discussing the long history of both spiritual fasting and medical fasting. He tells people about the longest fast ever recorded that was done in 1971. He's basically saying, "hey, this stuff has been around for ages, so there must be something to it." :)
  25. TeeDee
    Over and over I see the admonition to 'get plenty of sleep'; 'get 7-9 hours per night'. I would LOVE to get plenty of sleep and 7 hours sounds like paradise to me. I have pristine sleep hygiene with a stable bed time (around 10:30 I start feeling sleepy), no stimulating reading or tv after 7pm (I will watch some light comedy or a movie I've already seen before so there are no surprises) wear my blue-blocker glasses faithfully, no alcohol more than 3 hours before bed (though I seldom have it, anyway) and I follow a LCHF diet with Intermittent Fasting (23:1, 7 days per week) for weight loss and prevention of T2Diabetes. My problem is that I can't STAY asleep and no one who is an advocate of LCHF has answered my pleas for help. Don't know what to do. I've been waking up at 2:30 am (if "lucky") and can't get back to sleep. I occasionally sleep only 90 minutes, have to get up for at least an hour, then will lay down again (pitch black bedroom; 65 degrees) for 2-3 hours, tops. It wouldn't be so bad if I felt rested and rejuvenated, but I don't. My eyes feel dry and blurry, I feel somewhat nauseous and I have a hard time concentrating and feeling motivated. Everything takes great effort. Otherwise, I'm pleased with rate of weight loss, lack of cravings (love that part) and on the couple of nights in the beginning when I got 6.5-7 hours sleep, my energy and clarity of mind were incredible! I'm losing hope because none of the doctors have responded to my request for "any" tips or advice to improve the duration of my sleep. A commenter here and there have offered a few tips like a big spoon of honey at bedtime (bought some high quality, raw honey, but did not help); increase carbs with a potato or other big helping of veg for "extra carbs" and a big spoonful of coconut oil so that low glucose/insulin wouldn't keep waking me up. None of these hacks have worked, though I'm so appreciative that people at least tried to help. If anyone has been through this and solved it, I would appreciate any feedback. P.S. I currently take melatonin, magnesium and an herbal sleep remedy which also contains skullcap, passionflower and hops, but none of these supplements are doing the trick either. :/
  26. bill
    Drop the carbs/honey. That's a mean joke.
    Try a large amount of salt/sodium in late
    afternoon/early evening with water and see
    if that works. Please post here your results.
    Hope you can figure this out.

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