how i lost 50 pounds doing keto & intermittent fasting | kuyashi care

how i lost 50 pounds doing keto & intermittent fasting | kuyashi care


so a lot of people asking me about how I lost all of my weight I was actually obese for majority of my time in school it started really early on I mean like second grade I was pretty much already overweight and it lasted until high school a lot of people say that high school is either your best or worst years and those were definitely the probably worst four years of my life during high school just were convenience I wouldn’t eat breakfast because if I did by the time I got to school would have to use the bathroom and go number two and eventually for lunch I would stop eating as well because the same thing happened because of a convenience for me I just didn’t eat the whole day and only ate when I got home I preferred it that way I actually liked it it first started with me having after school classes during that time the classes would start from 5:00 until like 7:30 or 8:00 something like that was when after-school classes started that it was turning into more than just kind of just like a holding on to it kind of thing like you really started trying to fasting once the after-school classes came around I still kept – not eating during the school time and now that I had this extra class after school to deal with into my schedule I also found that would be easiest for me to not eat during that time as well when I first started I did eat between my normal school and the after school class because we do have time and we also have a little like 15-minute break and I’d always go get like candy or something at the Walgreens with friends at the after school class and I know you might be thinking right now you know that’s kind of crazy he’s not eating the whole entire day but that’s just how it was I didn’t know what I was doing back then so essentially it would be the whole day of me not eating during school and the only time I would be eating would be when I got home to eat dinner with my family and that is where I unknowingly started Oh mad aka also known as one meals a day now doing this I didn’t even have a specific diet like I wasn’t watching out for anything and I wasn’t necessarily doing this kind of like restricting my meal and diet thing like on purpose like it was just because it was easier for me during classes because I to go through the stress of bringing food and worrying about eating and all that and so I actually lost 20 pounds within I don’t even remember how long it took me but but the at the school class lasted about three months I think during that time I remember weigh myself in one day and I was 20 pounds lighter and that was the start of my ohm and as well as fasting kind of history now after the after school classes were finished and I just returned to my normal school schedule I actually gained all of the weight back and like I said at the time I didn’t know what I was doing so because I didn’t know I was doing I didn’t know exactly why I was losing the weight even though now that I’m telling the story it seems obvious at the time I just had no clue at that time as well I didn’t know about Kido but I didn’t know exactly how to implement it into my lifestyle I understood that it was a low carb kind of diet but I didn’t have a good grasp on macros and how to count them and all that stuff so the first day you know I tried it I went to the grocery store with my parents and I just got like a bunch of spam pretty much and I shot it for a few days and then I kind of just gave up and that was me half trying it I did more research and upon researching I found out about the actual ketogenic diet and how to do it properly as well as intermittent fasting when I studied more and more about the intermittent fasting a lightbulb went off in my head and I realized that it was something that I had done before and that I knew it was effective because I realized that I did it and actually lost weight from that and so I was like shoot maybe I should try it I started it out and I think I started with the 22 for routine and it’s pretty much where 20 hours a day you fast you just don’t eat and then for 4 hours a day you can eat anything you want not necessarily anything you want but for 4 hours a day to eat and then there are said 20 hours you have to make sure you’re doing anything and I also implemented the ketogenic diet supplementary to the interim fasting now I did this for a while I don’t remember exactly how long for but I think I lost about 10 pounds or something like that now the 22 for our schedule is actually pretty small especially if you’re coming from three meals a day then that’s what the standard standard American diet is you know three meals a day you got a breakfast lunch and dinner which is actually an absolute lie it’s not necessary at all and especially breakfast you know I used to be a huge breakfast person and I thought it was required and it make sense logically right you’re sleeping for eight hours a day you would think that it’s important to replenish your body of all this stuff but it’s not true at all you don’t need to eat breakfast so yeah imagine this for the next four hours you have room for three meals so what are you gonna eat and it’s actually pretty difficult and you’re gonna most likely end up eating only one meal and that is what happened to me I started with the 24 ended up only eating one meal a day and I was like screw it I’ll just officially do home at that is where I found the most effectiveness I was really targeting towards that only eating everything at once and that’s another misconception online as well if they say that instead of eating everything at once and meals spread everything out and eat a little at a time that also makes sense and sounds logical right but I actually found that when I eat in bunches you know just eating everything that I usually eat and one day just kind of all at once in this kind of just like funneled time period kind of thing I find it much more saturating for me and I stay full longer and of course doing the keto it just exemplifies that right when you have this high protein you’re gonna stay full longer whereas if you’re eating high in carbs the carbs is gonna burn out fairly quickly so I did the 24 slash all mad as well as a light exercise and when I say light exercise I mean it’s it was pretty much not that much at all really like stuff it’s easy work and it was stuff that I could do every day I did it at home you don’t need a gym membership for this stuff honestly you don’t even need to work out necessarily if you’re trying to lose weight and that’s another thing that people tend to ask as well is like what’s more important dieting or exercise and for me it’s always X I mean not exercise for me it’s always diet I think of it like this you have a candy bar that’s like 300 calories for example and you can eat it but if you do eat it it’ll up your caloric intake for the day 300 calories and to burn it off you have just for example you have running how much would you have to run in order to burn off 300 calories a general rule of thumb is that the average person burns a hundred calories per mile of running you would have to essentially run three miles to burn off a candy bar now you tell me what’s easier running three miles or not eating a candy bar to eliminate 300 calories and that is why I say that diet is more important than exercise you can have a good diet and do no exercise at all and still lose weight because just existing just breathing your body running it will burn calories for you and that is what is known as your BMR basal metabolic rate and it’s the calories required to keep your body functioning now whereas on the flip side if you have a bad diet but hey exercise a little bit maybe if you exercise like so much where it depletes all of the calories you eat the whole day more likely than not you’re just going to maintain you’re not going to lose much at worse though and what is actually pretty common is that you exercise a decent amount but you end up overeating because you think you know all exercises whole day it’s okay and it’s actually common for runners you know when you run a lot you’re gonna end up eating more because you feel good but what ends up happening is that you gain so that is my answer I guess to that argument so for the first month doing the very very very strict ketogenic diet and intermittent fasting with light workout and even some days not even working out at all I lost 20 pounds in the first month now 20 pounds is a lot of weight and it’s difficult but it is possible you want to make sure that you aren’t going overboard and I think that’s what actually made me lose my first initial 20 pounds that first month was that I wasn’t doing it exactly what you would call properly for example for some days I would just eat less than my hallory intake in order to lose sometimes I would be under that which isn’t ideal and you don’t want to be doing that but because I was still learning the ropes that’s what I did now I kept it up for the entire year that year and I ended up losing 50 pounds I started at 200 at my heaviest and I got all the way down to 150 now this is with a bunch of chi days and occasions in between even me doing all of this stuff and cheating for the most of the time I was on diet but you know there was weekends and there was certain weeks where I would just eat whatever I want to still have McDonald’s I still drink soda she wants a while eat some foods that I’m not supposed to be eating um and that’s okay because you can’t expect never T those stuff ever again in your life maybe it’s possible for some people that are really mentally strong but for me I love food too much and I love soda I love the flavor of all this stuff so I always tend to revisit it once and well which is it’s okay without being said even though I did cheat I did lose 50 pounds that entire year and it made me feel a lot better about myself but the craziest thing that happened to me and I think that everyone who has lost weight in the past can relate to this 100% and even after losing this 50 pounds I felt great you know I was in schabowski er a lot of people were commenting on my weight loss because they would notice how much skinnier and I appeared what changed the most was my mentality when you lose weight and just improve your health in general overall everything else will follow such as me waking up at 5:00 a.m. every single day just so I could run in the morning because it was colder and other stuff just like any habits that I really wanted I knew that I could set up myself to be successful for that because dude I lost 50 pounds I could do anything now and I realized that anything is possible and it’s all determined by how hard you are willing to work and how consistent you’re willing to work towards that goal when the whole outlook on life has changed ever since losing this weight but when ever have a task or something that I need to do in life I always now think back of when I lost my weight and I strategically used those methods that are used towards that thing and it really helped me a lot in my life and just for my health in general both mentally and physically my heaviest was at around 200 pounds and I’m now currently sitting at around 145 I’m still losing weight each week which is crazy to me but yeah I’m still losing and I’m just gonna keep losing until I reach a comfortable weight and then I’m going to bulk up muscle wise after I lose my ideal weight I guess now that I got my huge you know story out of the way maybe you are interested in losing some of yourself or maybe you just want to try these diets out to be more healthy and or maintain weight so the first thing I would recommend to you guys is to find out your macronutrients as well as how much calories you’re supposed to be in taking per day in order to lose weight when you’re losing weight for 99.9% of people unless you have some disease like thyroid issues or anything like that you will lose weight if you stick to your caloric intake per day and you stay within your macros I’ve come to realize that a lot of people including me tend to underestimate how much we’re actually eating that is why intra and fasting is very helpful when we target all of the food that we eat in a day into this time period we really really take notice because a lot of people be saying they don’t eat but really a night may be snacking on stuff so the first thing I want to recommend to you guys is called the keto calculator and I’ll leave a link maybe on screen or in the description please check that out and enter in your information it’s going to ask you your gender your age as well as your current weight this is important to accurately fill out because all four bodies are built differently and depending on your age weight and all that sort of stuff you’re gonna have different needs I’m checking the website right now and it’s also asking for your energy ex potential now that sounds really complicated and if someone mentioned that to me I wouldn’t even know what that means either but basically all it’s asking is how much you work out now for optimal results I recommend that you choose sedentary even if you work out I was working out and I chose sedentary and that’s what helped me a lot and then it’s going to ask you of your body fat for this I just estimated as well did you provide some pictures online that you can compare yourself with and just roughly estimate it’s not too important to get like down to the dot just try to do exactly as possible next is going to ask you how many carbs can I eat personally I recommend that you aim for 20 grams of carbs a day just to keep it super low whereas there are cases where some people who eat 50 grams or just a little bit less but based on what I read online 20 grams will for sure without a doubt keep you in ketosis so I recommend you just stay at 20 or below lower the better next it’s going to ask you of your protein this is also changeable and they have a three options here with no exercise chosen mountain very active for me I chose the maximum amount of protein that I should have I recommend either choosing the middle option which is like the moderate or the maximum just because protein is the macronutrient that is going to help you keep full and lastly is going to be the fat variant now someone explained online that protein is the goal like you want to be trying to hit it each time fat is the soft limit like you want to try staying within that range and then carb is a hard limit where you don’t want to go over it at all and that’s the general rule of thumb and it makes the most sense to me I recommend that if you’re just starting out and you know you want to really ease into it you can start with like 15% and according to the website it says average deficit and that it should be easily sustainable so if you’re kind of worried and not sure that you’re gonna stick this diet I recommend just starting I was 15 because the easier and then you know using later into 20% unless you’re up for a challenge then you can start you know with Tony and after filling this all out you’re going to get a final kind of like chart for all of your numbers and once you find that out what you’re going to want to do next is go to some kind of app that helps you track your macros I find it very useful because you have your phone with you at all times of course and when you eat it’s just gonna be super convenient for you did you pull up your phone type in whatever you’re eating and find out what your macros are I tried a bunch of apps I can’t remember the name of all of them because I’ve tried so many but the number one app that I’ve chosen everytime is My Fitness Pal now I’m name-dropping like a lot of stuff but none of this is sponsored I swear the reason why I like my Fitness Pal over the other apps is because the database is super large and super customizable it’s crazy and you can even add custom items to the app so if you have stuff that you can’t find on there and you see the nutritional label you can just add it yourself the coolest thing is when you type in what you’re eating and you still can’t find it you can actually type there’s a little a little like icon and it’s a barcode and you tap that and you scan the barcode item of your food and most of the time he gets it pretty accurately it’s pretty cool and super fast as well you’re gonna go into My Fitness Pal go into the goals and set all of your macros there after you type all that in it’s going to track it all for you then each day you’re going to add in whatever food to eat and it will tell you if you go over or not like I said earlier you’re gonna want to be aiming to hit that protein goal each and every day with a fat it is going to be the soft limit you’re gonna try and stay under it if you go a little bit over here sometimes it’s okay and then with the carbs you’re going to want to cut it to a stop once it reaches 20 grams the less the better if it is your first time getting into the ketogenic diet it will take a few days to get into the actual state of ketosis your body will start burning fat instead of carbs in glycogen in this feud a transitional period of your body transitioning to burning fat you might experience what some people call the keto flu now it is pretty self-explanatory but you’re going to feel flu-like symptoms because your body’s transitioning should I stick through it if you feel kind of sick or give a flu it is totally normal just stick with it you don’t have to give up just because you’re feeling sick what I did when I first got into keto was I just stayed in bed all day I let it pass and once it passed I felt really good last thing I wanted to recommend my like go to meals or like easy little like things that I eat during my Kido if you’re not good at cooking and are a fast food connoisseur like me you can still actually eat fast foods while you’re on keto it’s just a matter of looking at your macronutrients my go-to is McDonald’s actually and I get the plain double quarter-pounder and I just take the buns out simple as that and I think the protein was like 53 grams I also find stuff such as peanut butter to be really helpful you know when I’m hungry and I’m craving something like ice cream I should just go into the fridge get out a tub of peanut butter and start eating that and it’s pretty sweet and it’s really good in terms of meat I always have two things that are my go-to one is spam the second one are Nathan’s hot dog links both are really low in carbs I think they have like 1 0 or 1 remember exactly and they are fairly high in protein the last go-to thing for me is actually eggs and cook eggs in so many different ways you can add cheese to it if you want as well but what I usually do is I hard-boil just like three eggs and simple as that it’s super easy it’s quick and it’s a lot of protein as well now that is the keto portion advice out this video now I’m going to be getting into the instrument fasting also known as if’ once you get setup with all of the macros and all that just doing it everyday it’s pretty simple and straightforward now you don’t have to do intermittent fasting but if you want to do it supplementary to the ketogenic diet or if you wanted to do just enter and fasting itself I’m going to be talking about that now now with fasting there are many different ways that people go about it there is something that’s called fasting windows and there are a bunch of them there’s sixteen eight there’s 24 there’s its 20 : 4 there’s 24 and then o mat which is kind of similar to 24 what that means is that for example 16 : 8 the 16 is the amount of time that you fast and then 8 is how long how many hours you have to eat personally I started out with the 16 to 8 I think I did it for a week maybe less than that and I found it really easy so that’s when I transitioned my fasting a little bit more up to the 20 : 4 and actually that is what I’m doing to this day I find it the easiest for my schedule so when considering what you should do it’s really all up to your personal schedule and what will fit you the best for me that’s 24 maybe for you will be 16 to 8 maybe it will be Oh Matt Oh Matt being like I mentioned earlier one meal a day I do aim for Oh mad when I can but I don’t specifically try and reach that every single time now fasting is also pretty straightforward once you figure out what you’re supposed to be doing I do have a few tips coming from someone who’s done a ton of fasts I think I have a total of like 869 logged hours when I checked my app for fasting and that is actually what I want to recommend next it is called the life intermittent fasting app or something like that I’ll also link that down in the description for you guys to download I actually didn’t start using it too much later in my weight-loss journey but nevertheless I think it’s very useful and if you’re into like data and it’ll help you visualize your fasts and it’s very easy to use and also very useful I also like how it tells you exactly at what hours what is happening to your body I’ll also provide my username in both My Fitness Pal and the life apps you guys can add me if you guys want and we can track each other and in the life app you can actually start a group so maybe if you guys want add me and I can create this like kouachi fasting group or some like that I don’t know I’ll see now some weird side effects that you will feel when you fast and I want to mention it here now in case you guys have it happen to you as well so that you guys don’t feel scared or anything like that their first one was me feeling cold think was when I did my first 24-hour fast I was drinking a lot of water and I felt really really cold what’s happening is that supposedly what I read online because your stomach isn’t digesting anything and turning food into fuel that’s less heat generated inside of your body and it kind of makes sense I also noticed that it is a bit more difficult to sleep when you’re fasting this only occurred to me when I was doing my 48-hour fasts which I’ve only done twice so far in the tardy of my fasting that’s why I think it’s ideal if you eat dinner as your o mad or you eat sometimes before you sleep lastly is feeling really dizzy and lightheaded now when you fast all you should be consuming is nothing but water h2o what ends up happening when you drink a lot of water is that you’re also flushing or your electrolytes and you’re peeing out sodium each time you pee and that is the reason why you might feel light-headed or dizzy when you’re fasting you can fix this either by taking some kind of sodium like supplement pill or something like that or just do what I do which is just the lick salt so whenever I drink like a lot of water and I pee I just kind of gauge that guy if I feel light-headed or dizzy or whatever at all I just get some salt lick it and I usually feel better there’s a cheat sheet I found online that I’ll try to find and if I do I’ll put it in the description below it was pretty much outlining like a simple like this your problem you take this you’re actually supposed to have numerous like minerals in our body and I think the other ones are like potassium I forget all of them exactly but for me the number one problem that I had problems with with sodium by age con you wanna make sure that you having balance while you’re fasting and make sure everything’s okay there’s some people online that say that drinking diet sodas green teas and I think black coffee is okay for you it’s a really controversial thing because people say that it does spike your insulin because of the sugar substitutes but then some people are saying that it’s okay so maybe you just try both out try fastest in taking those stuff and then try some fast without for me personally I found that when I stay really strict and just drink water it’s best for me and I’ve lost the most weight that way for intermittent fasting I don’t have much to recommend other than the life app but I do want to recommend any insulated water bottle the bigger the better as well because you want to have this huge jug of nice cold waters with you at all times I have the Hydra flask I think it’s like 32 ounces after chipping yeah 32 ounces what I usually do when I’m on the computer I should they just open this up just sip on it really slow and it keeps me pretty full which is good I hope you guys enjoy the tips that I’ve gave you guys my voice is that going hoarse I need to need water right now I sincerely hope that you guys try this stuff out if you’re trying to lose weight because I’ve tried so many other diets before and none have worked until now and of course keto and intermittent fasting isn’t the only way to lose weight but it is the way I lost weight and I found to be the most effective for me thanks again guys and I’m still awkward with outros so you don’t have to subscribe if you don’t want to and you don’t even have to like to comment or anything you can just exile for free this was qui se goodbye

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