Does use of vegetable oils affect the ketosis? I know they are bad but I don't have lot of options. @cuddly-wire-55623

I did longer fasts - around 36 h and then eat fat for a couple of days to put me into some sort of ketosis state.

Sometimes 1 and 4 were breakfast.

So 2 meals a day.

1 was soaked peanuts heavy

Other had some carbs.

Typically khichdi + steamed veggies. Khichdi had soyabean or more pulses.

Khichdi made of?

Only peanut butter was the expensive item.

You can skip it.

General khichdi Rice + Your choice of dal + some veggies with a nice seasoning of pepper, garam masala

So I ate some carbs mostly days. At my strictest I was restricting to 15 g or 20 g. Did almost 0 g carb fasting for a week, didn't find it sustainable.

I was working out.

From what I learnt, to do it over 6 months, I needed a few carbs. Otherwise I was loosing weight and muscle mass rapidly.

I lost 10 kg and then I decided to stop.

When I started loosing muscle mass, I tried to incorporate strength training. It was a bit late.

In how much time frame you lost 10Kg?

My goal was not to lose weight. I didn't want to lose weight, just wanted to drop fat percentage.

My diet was mostly fasting heavy. I used to do water only intermittent fasting. That caused me a lot of problems with focus and work. Mostly due to lack of salt (in multi day fasts) and hunger (in 18 hours or 24 hours fast). A few changes I have done to Intermittent Fasting since I started: • lemon water when I wake up in the morning • some salt water very selectively to avoid headaches in longer fasts • if hunger pangs hit, drink 1 glass water with 1 teaspoon isabgol (psyllium husk), if hunger pangs not gone - 1 more glass of water with 1 teaspoon. This provided fibre for gut bacteria to work and caused stress and discomfort of hunger to go down.

The problem with vegetarian keto is protein. You need rice to complement protein profile of pulses. You can try a more meat based approach. It is easier to do IF on non vegetarian. If the last meal is meat, it is super easy to go 16 hours to 24 hours. I personally don't want to have animal protein regularly.

Those six months, I was very strictly vegetarian, mostly vegan last year. Because I wanted to try out vegetarian keto. On non vegetarian it is easier - eggs and any kind of meat helps in longer durations and hitting your calorie targets.

If you need to do grocery shopping - just buy peanuts, flaxseeds and sesame seeds. All these 3 are desi and good sources of fat. Find recipes to incorporate them into your food. I fell in love with soaked peanuts over time and still eat them as breakfast and snacks. Also I make interesting powders with roasted sesame seeds and roasted flaxseeds. Learnt to make them after coming to South India. You just need salt or chilli powder as taste enhancers. They taste great with any dish and add more fat to your food. I just roast the seeds on a kadai.