Ketogenic Diet And Intermittent Fasting

Hi. Are any of you guys following a Ketogenic Diet and Intermittent Fasting post bariatric surgery? If so, have you had any trouble getting adequate protein in the restricted hours? What were you eating and what was the timing? Thanks in advance.

When my weight-loss stalled last year, about 7 months out, I went to Keto. But I did my research and did Bariatric Keto, which is a bit different. Carbs are the same, protein is higher, and fat is just a bit lower plus they gave me a calorie count which a lot of Keto people don't do. It help me hit my 3 year goal weight in under 18 months, then my 5 year before even my 2 year... I'm not even 2 years out and I below my wish weight, as in that's never going to happen weight but it would be amazing.

I was told not to do the intermittent fasting, to make sure my protein was always above 110-120 so I wouldn't have muscle or hair loss and I haven't. To be honest I'll be 2 years out on 11/29 and I still don't eat any pasta, very little rice, and bread is a once in a while treat. My carbs are still below 50 and I'm heading into maintenance. Daily meals for me look like:

Breakfast: 8oz coffee with Premier protein shake 163 calories/3 carbs/30 protein

Snack: Kirkland protein bar 190 cal/4 carbs/ 20 protein

Coffee w/ sugar-free syrup/heavy whipping cream 45 cal/ 0 carbs/ 0 protein

Lunch: chicken/broccoli/cheese 190 cal/4 carbs/ 29 protein

Snack: cucumber, tomatoes, dressing 125 cal/6 carbs/2 protein

Dinner: Air fryer chicken wings w/sugar-free BBQ sauce, broccoli w/cheese 320 cal/3

carbs/26 protein

Snack: Nuts & cheese 230 cal/8 carbs/9 protein

That's a normal good day for me. Calories 1263 (never more than 1400)

Net Carbs 28 (try to stay under 50)

Protein 116 ( always over 110/goal over 120)

This is me and I had the DS, so yours may look totally different. Notice, I don't even worry about fat? If I get the other 3 inline the fat takes care of itself. Good luck on your journey.

Liz

Thanks Liz for the detailed answer. Great information and congratulations on reaching goal!!!

Wow! Thank you so much! I had never even heard of Bariatric Keto. I just googled it, but I saw that they frown upon bacon and full-fat cheese. I fear that if I am unable to eat those foods I will experience hunger and cravings although I am not yet able to eat bacon. My body has the amazing ability to give hunger signals even while I am in deep ketosis. I have gone back to eating peanuts and cashews to try to keep the hunger and cravings at bay, but I know that nuts are a disaster for me. They trigger more hunger and cravings for me. I can't control the nuts once I start. I had also gone back to the bad habit of drinking while eating to get the protein and water in because when I eat without liquid, I get restriction which is really actually discomfort before I can finish 2 ounces of protein. That discomfort will stay for up to 3 hours. I never feel like my sleeve can handle water at the recommended only 30 minutes after eating. Eating the protein dry, I would end up only getting in maybe 40 grams of protein and maybe 16 ounces of water a day if I'm lucky and still not end up losing any weight. I was also concerned about getting enough protein in if I would attempt intermittent fasting. So now I won't worry about the fasting part. Thank you so much for giving a sample menu. I'm going to look further into Bariatric Keto. I still can't believe I had missed that term. Thanks again!

I eat bacon and full fat cheese..

I'd like to know what you ate to lose the last 20 or so pounds. Would you mind posting that?

What did your plan look like for the last 20 or so pounds? How many calories? How much protein, fat, carbs? Dealing with some regain.

My last 20 lbs is me trying to find maintenance. If I?m actively trying to lose weight my number are 20-30 grams of net carbs/100-120 grams of protein and honestly I let the fat take care of itself. Now this is me and what I found that works. I also count calories, most Keto people don?t. So for losing weight I go for 1,200-1,400 max per day.

Breakfast- 8oz cold brew coffee, stevia, premier protein shake (net 2 carbs)

snack- low carb protein bar (net 4 carbs) with coffee made with heavy whipping cream and sugar free chocolate syrup and stevia (0 net carbs)

linch- 4oz of chicken, mayo, dill relish (0 net carbs)

snack - string cheese, dill pickles, 2oz turkey meat (1 net carb)

Dinner- 4oz meat, low carb veggie (maybe melted cheese sauce made with heavy whipping cream)

Dessert- sugar free jello with whipping cream (2 net carbs)

I also like one of the healthy choice bowls that has chicken, broccoli with Alfredo sauce for 4 net carbs. I sometime make pizza in a large mushroom caps w/ low carbs pizza sauce, cheese and mini pepperoni. I would say I have around 10 different go to meals that are all 2-8 net carbs.

Plus I get 98oz if water in daily and I think that really helps!!

I can't find any protein bars that are anywhere near 4grams carbs!

The Costco ones are 4 net carbs.