Hello @ketokathy, Welcome to Connect. Congratulations on losing 30 pounds this past year! I've lost about 40 pounds since the last year just by using intermittent fasting but I've have been stuck for the past month or so. What I've found with intermittent fasting is once I reached my first goal of 220 I thought it was easy and then I started using my 4 or 6 hours of an eating window to eat what ever I wanted to eat instead of making healthy decisions (my bad). I set a new goal of 200 and am currently at 213 but have been down to 208 and going back and forth which I'm trying to be smarter. It beats the old me at a high of 330 pounds 15 or so years ago but I'm still a work in progress which brought me to this discussion to learn more about LCHF and how that can help.

The intermittent fasting was a blessing for me. @LeeAase mentioned using the Zero app and other tips in his health blog ( https://social-media-university-global.org/my-health-journey/). The Zero app made using intermittent fasting extremely easy to keep track of fasting and eating times (https://www.zerofasting.com/). I found my best results using the 20/4 fasting (20 hours between eating and 4 hour window to eat 1 or 2 meals). I am hoping once I reach my goal of 200 to switch to using a more normal 16/8 fast or 18/6 to maintain my weight at 200 pounds.

It sounds like you are using a keto diet now? I tried it about 3 years ago but it was difficult for me to stay on the diet plan. Have you tried intermittent fasting?

@ketokathy I am totally sold on intermittent fasting as a tool for better health and weight loss. I assume from your name you are doing Keto. There are a lot of experts promoting Keto, most of whom you probably already know. Dr. Jason Fung seems to be the go-to authority to learn about fasting, and I have his book which reassures me it isn't dangerous to fast. To merge keto and intermittent fasting, I've learned the most from Dr. Berg. He has thousands of videos on YouTube and an amazing web site that describe different ways to do IF and IF with keto. I started IF with a 16/8 plan, moved to a 20/4 plan and am now doing keto OMAD (one meal a day). I was really struggling with how to put a meal plan together. Dr. Berg made it very simple -- I need 7-9 oz of protein, 7-10 cups of salad and vegetables, and 20 grams of fat. For two meal a day he recommends 7-8 oz of protein per meal, 8 cups of salad/vegetables a day, and 20-40 grams of fat per meal (please double and triple check this info before using it -- I get numbers wrong sometimes). He says not to count the carbs in the salad greens -- they are unlimited. That was an AHA moment for me, because I knew I wasn't getting enough nutrients from the limited amount of vegetables in 20 carbs. Drinking tea and specialized fasting tea from Pique Tea have made all the difference in the world to me, as has starting my day with a tbs of coconut oil in my coffee and sipping bone broth. They really suppress my appetite and give me energy. Because of a health issue, I can't exercise much but have slowly been building up my strength and stamina and am really enjoying walking outside a little more every day....but I've lost weight anyway. I'm a big believer in IF. I tried using various fasting apps but haven't gotten into using them. I do track nutrients on Cronometer? You are well on your way -- losing 30 pounds is a wonderful achievement! I just got some electrolytes which I think are going to make a big difference in all this too. Good luck! Nancy