Can I Use Keto and Intermittent Fasting to Achieve a Goal?
These are some "facts" according to (Internet) conventional wisdom:
- You naturally put on weight as you age.
- Your body fat percentage always goes up with your age, especially for women.
- Older people should avoid weight training because of the danger to their joints and muscles.
- It's difficult to get a six-pack after 40 and impossible after 50.
Well, I'm going to see what I can do to challenge these over a mere 2 weeks. Are they fact or myth?
My goal is simple. It's to achieve a 2% reduction in body fat percentage over a two week period, but at the same time maintaining muscle mass. So minimum weight loss.
And at almost 77 years of age, to dispel the four items listed above as untrue. Or at least able to be overcome or reversed.
My 2 Week Plan
The Starting Point
On Sunday, I weighed myself and measured my body fat percentage.
I weighed 67.05 kg, which with my height of 174 cm, gives me a BMI of 22.1.
My body fat percentage was 16.5%. This is well above what is necessary to reveal a six-pack.
Using the Keto Diet
Read more about my book 4 minute KETO here. It's the same book, but I've changed the cover from the one shown above. I decided I didn't like the brown rim around the avocado half.
The principle of the Ketogenic (Keto) Diet is that by limiting your intake of carbohydrates, it forces your body into a state of ketosis, whereby it starts burning fat for fuel. This is exactly what I need to achieve my goal.
But I also believe in rewards.
So Sunday is my "off" day. I walk round to my local cafe/restaurant, where I don't have to order and I can spend a happy hour with the Sunday newspaper and its supplements. They bring me a mug of extra hot cappuccino, followed by the classic breakfast of poached eggs, smokey bacon, hash brown, roma tomatoes, wilted spinach and sourdough toast. About 10 minutes after I finish, they bring me another coffee and I drink it while finishing the paper.
If I can remember, I'll photograph it this coming Sunday and post it here.
In the afternoon, I usually make a huge fruit smoothie. All very non-Keto.
But for the remaining six days of the week, it's totally keto for breakfast and dinner.
And no alcohol.
Using Intermittent Fasting
To really allow the Keto Diet to work, I'm having a large Keto breakfast and a large Keto dinner, but nothing but water in between.
So an intermittent fast each day for around 8 hours.
My exercise plan for the week is basically:
- Weights work every second day.
- An hour's walk or an hour's bike ride or a 4 minute HIIT every day.
- Stretches and abs work every day.
So that's it. We'll see how the Keto diet, intermittent fasting and exercise affect me over a 2 week period.
I'll report back at the end of the first week, where my goal is a body fat percentage of 15.5%.
And again at the end of the second week, with a goal of 14.5%.
I might even take some photos!