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Keto & Intermittent Fasting For 2 Weeks – Conclusion – What I Have Learnt

I have learnt more than I expected to whilst I have been intermittent fasting for 2 weeks, which has given me some more things to think about in how I manage myself and my eating, going forward.

If you are new to this page and haven’t been following along, I have been using the 5/2 method of intermittent fasting (IF) where on my fast days, I have had 24hrs of 0 calories (6pm-6pm) but also managing a Keto diet at the same time.

Prior to beginning this, I had already been doing Keto for around 2 months, so had already gone through the Keto Flu and I came into it with an emphasis on trying to lose weight a bit quicker than I had during the previous couple of months. It was an interesting couple of weeks.

Don’t Weigh Yourself Everyday

This is easier said than done, if you leave the scales in the bathroom. They become a little too addictive and they can really mess with your moods and self-esteem. Sometimes you feel as though you’ve had a great day and then you weigh in and there is no change or you are up from the day before. It messes with you.

There are just too many variables that can change your weight by around 0.5kgs (1.1lb) and it could be as simple as you drank more water yesterday, or you need to go to the toilet or even an electrolyte imbalance could also have an effect.

One mistake I made was to use the scales as my only means to gauge my success, when I should of also taken my measurements, as this would have helped work out any fat loss, rather than overall weight.

In future, I will weigh and measure myself once a week only, as to avoid the daily highs and lows of my little digital friend (or enemy).

Calories In Vs Calories Out

For the last two weeks I have been as accurate as I could with recording my food and water intake in my calorie counting app and being on the Keto diet, it is pretty clear that overeating does not seem to be an issue for me anymore.

MyFitnessPalCalories Weekly1

MyFitnessPal Calories


My daily calorie goal based on my size was 2560 Cal and my daily calorie intake average for both weeks was around 1,230 Cal. This is taking into account 4 days of fasting and a couple of days of exercise, where the Fitbit automatically adjusts the amount of calories that I am able to consume. (See pic below)

MyFitnessPal Calories

Of course, there was one day that I did not accurately record my food and that was when we went out on a Saturday night and this may have bought the average up to around 1500-1600 Cal for week 1, but even so this would still make my daily average 1,000 Cal below my goal every day.

With this amount of a calorie deficit for both weeks, you would assume that I would have lost plenty of weight?

Carbs Will Halt Your Weight Loss

What I learnt from that night out, where I relaxed on the diet and drank beer, was that almost all the weight that I had lost during the week came back from consuming carbs. Very quickly!

From Saturday morning to Sunday morning, there was an increase of 2.4kg (5.3 lbs)!! Not only that, for the next two days, even though one of those days was a fasting day, I did not lose a gram of weight!

I have mentioned in previous posts that I believe this is due to water retention, caused by the storage of glycogen, because of the excessive amount of carbs consumed that night and it seemed to take about 3 days for that to pass through.

Electrolytes And Micronutrients

It was during the period shortly after the weekend, that I started to think a lot more about electrolytes and micronutrients and if I was getting enough into me. I had noticed that I was getting cramps sometimes and my lips were dry for a couple of days.

I’m not 100% sure if dry lips is a sign of deficiencies with electrolytes, but I took a supplement once a day for a few days and these symptoms went away. Coincidence?

This is an area I want to research more into to and really focus on. I want to make sure that I am getting the right amount of nutrients into my body, because the Keto diet can be a bit restrictive with certain fruits and vegetables which are high in carbs.

Fruit and Vegetables

Keto Diet Can Be Hard To Stick To

I generally don’t feel that the Keto diet is too hard to stick to, but as I was recording all of my food consumption, I realized that it is actually quite hard to keep your total carb intake below 50 grams. With Keto, it is ideal to keep the carb consumption to around 20-30 grams and 50g maximum.

There were not too many days that I stayed below 50g. I probably averaged closer to 60g. My fast days were pretty much the only days that I was able to keep my carb intake to around 20-30g.

I don’t know exactly if going over 50g of carbs will take me out of ketosis, as I don’t have one of those ketone meters, but I will look to get some answers to this.

Is 5/2 Intermittent Fasting Good For Weight Loss?

I am a bit of an advocate for fasting due the health benefits associated with it, however, I am not convinced that intermittent fasting actually speeds up the process of weight loss. Well, not the way that I did it.

If anything, it may even slow it up a little bit due to slowing your metabolism down. On my fasting days, I also found that I would hit a bit of a brick wall around 10am-midday and struggle a bit with lack of energy and fatigue.

This time period was around 16-18 hrs into my fasting period and it gave me the realization that having a small 200-300 Cal meal at this time, would have been enough to get me through the day more comfortably. I have also thought a bit more about considering a 16/8 fasting method, where you have an eating window of 8 hrs and fast for 16hrs.

Exercise Is The Catalyst For Weight Loss

This may not come as a surprise, but the 2 days where I had a good solid workout or run was where I lost the most weight in a day. I dropped 1kg (2.2lb) from my gym day and 0.7kg (1.5lb) on my run day.Fat Skinny

Not only that, the day after exercise, my energy and mood were noticeably so much better.

I think that increasing the days that I exercise to at least twice a week, should speed up my weight loss mission, quite a bit.

Using my Fitbit was really good to use too, as it helped to monitor improvements in my run times and heart rate.

So How Much Did I Lose?

If you happened to read yesterday’s post, you would know that I was worried about hitting the scales today, due to the pizza I ate yesterday. I had a feeling that my weight would have been up from the day before, but by how much was the question.

It wasn’t too bad. There was only an increase of 0.3kg (0.7lb) so I wasn’t all that disappointed. This brings my total weight loss for the 2 weeks to 2.1kgs (4.6lb).

I’m not disappointed with that. I know that it could have been better, had I not had those carb eating days, but it was a real eye-opener to actually see how quickly the weight came back just from one little “cheat day.”

There’s nothing wrong with having these days occasionally, but expect it to set you back a few days if you are trying to lose weight.

What To Do Now…

This week I’m just going to continue on with my Keto diet, and try to get a couple of nights at the gym or out for a run and I’m going to spend some time doing some more research on the things that I have mentioned above.

I didn’t actually expect to take away as much from this experience as I feel that I have and it has opened up some more questions for me to follow up on. This is not the end of my weight loss goals. I still have a fair way to go yet.

MyFitnessPal Weight Chart

Thank you, if you have followed my posts for the last 2 weeks and keep an eye for some updates of my progress.

Please feel free to leave your thoughts in the comments below.


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9 Replies to “Keto & Intermittent Fasting For 2 Weeks – Conclusion – What I Have Learnt”

  1. Thank you for this great information!  We actually started our low-carb diet (mostly Keto) 3 weeks ago and I’ve lost 13 lbs total.  I only weigh myself on Monday mornings otherwise I’d go insane.

    Lately I’ve been trying different recipes revolving around bread replacements.  Bagels, bread, rolls, pizza dough, etc.  I’m slowly coming up with reasonable replacements that let me have a morning bagel or make a sandwich, etc.

    All that said, I’m not following a strict diet except to limit my carbs and I’m not doing any fasting.

    This was an interesting read and I appreciate that you took the time to share it.

    Thank you,


    1. That’s awesome Scott! 

      And definitely a good idea to only weigh yourself once a week. Deep down I knew this but I just couldn’t help myself!

      When I first started Keto, I was looking for bread replacements and pizza base too. Cauliflower base for pizza seems to be the best that I have found so far and I make a Keto bread with almond, flour, eggs & butter and baking soda which works really well.

      Awesome to see that you are having some great progress. Hope you keep it up!



  2. Your progress is unimaginably great. I wish I could achieve that kind of feet too. Though I am on keto diet too but it has really not been that easy for me at all and most times, I do end up going back on my commitment with it. Carbs is the enemy of a keto dieter and anytime is is consumed, then it downs the effort of many days. This intermittent fasting you did alongside too is really helpful. Great one from you for you.

    1. I’m not sure how long you have been doing Keto for, but I have found it to get easier in time.

      The first couple of weeks are usually the hardest when adjusting to it and getting the dreaded “Keto Flu

      I am about 3 months into it and have lost around 12 kgs (26.5lb) and feeling great right now.

      Hopefully you can continue and start to see some good results, soon. Just try and push through the worst part and when you do, you shouldn’t crave carbs as much anymore.

      Good luck!


  3. Wow! Very impressive. That kind of commitment is serious. Anyway, I had no idea that beer would make you gain that much over night and then continue to wreak that much havoc on your diet. How much beer did you drink that night? I guess I will need to reconsider my Saturday night beverages. Great dedication overall.

    1. Haha, well I probably drank about 10 pints, but it was definitely interesting to see the effect on my weight.

      This was the first time in a few months that I had drank that much beer. I have recently turned to spirits rather than beer because there are no carbs as long as you don’t mix with sugary drinks.

      There are some very low carb or even zero carb beers out there, if you hunt around, which could minimize the impact on your weight. Something to consider anyways..



  4. Hi Stevie great experiment, it’s a matter of trial and error there’s a lot of information and there’s only one real way to sort through it in regards to internet diets, sort out what works for you,

    I’ve also heard that fasting can change your metabolism, but I fail to see logically how your body will use the least available fuel if it needs energy ASAP,(seems to go against all biology reasoning?)

    My best results by using IF for weight loss have been fasting 24hrs Monday /Wednesday/Friday, then conservative eating Tuesday Thursday and sat(morningish) and what ever Sunday

    My results have generally been (and I have done this for a few years now) 1kg loss after fasting days and I’d generally put 2kg pack on through the week/ weekend so a steady 1kg per week weight loss and eating cake too, so it’s my opinion and not backed by science just experience.

    You just need to modify your fasting periods, to suit you’re goals and body reaction as I think you’re body can change or get used to low food intake periods or you may use less energy from day to day without knowing But as a word of caution get you’re vitamins and minerals in before you eat you’re cake too so to speak, actually no eat your cake on Sunday yum

    What I will plan on doing if my results slow is slightly increase my pattern to 36hrs fast 12eat mon-fri or 48hrs eat 48hrs fast mon-fri, no need for a major bullet, hope this info is useful on you’re journey great post keep them coming 👍

    1. Hey Darren, there’s no better science than experimenting for yourself, I say.

      I seem to of had a similar fluctuation with weight during the week when I was IF’ing where I lost a couple of kgs, then on the weekend where I relaxed a bit and ate my cake, so to speak, those extra carbs bought some weight back, so I ended up losing about 1 kg per week, like you, but only had 2 fast days.

      I’m also with you on getting the vitamins and minerals in before cake too lol.

      This week I haven’t been intermittent fasting, just keeping to Keto and I feel my weight loss has slowed a bit, so I think I will need to try something else next week to try and reach my goals. maybe having a weekend of the grog won’t hurt me either.

      I’m not sure what my approach will be just yet though, I’m still contemplating… Stay tuned



  5. I’m a veteran keto person! It a way of life for me because I actually don’t prefer carby (is that even a word?) foods! I’m a protein plus type gal and I love berries, citrus and Granny Smith apples ! No other fruits interest me!
    My intermittent fasting is 16:8 program every day. I am careful to stay in my 8 hour eating window and after 3 weeks it’s pretty easy! I weigh myself weekly and go by how clothes fit as an indicator of fat loss.
    I’m down 10 pounds and have another 10 to go!
    I figure by July 1 I should hit my goal weight of 115!

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