Tammy Fuller
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intermittent fasting

Intermittent Fasting and Keto Diet

intermittent fasting

What have I learned this week combining intermittent fasting & keto:

I don’t need breakfast. What, what?

Since my body is burning fat for fuel now I can go longer periods of time without needing to eat. I am doing intermittent fasting. We all fast at night when we sleep. Extending that fast until later in the day has all sorts of benefits. I do what’s called a fat fast meaning I have some fat in the morning in my coffee but no other food. I eased into this gradually I started by keeping my feeding times down to 8 hours (fasting for 16 hours).  So I was eating for the first time at 10 a.m. and stopping eating by 6 p.m.  This past week I worked on lengthening the fasting window to 11 or 12 hours. I actually went until 1:30 one day when I was busy at work.

You can do intermittent fasting along with any nutrition plan. I am doing it along with a ketogenic diet (keto).  Keto helps my body prefer fat as fuel and doesn’t stimulate insulin spikes. Since insulin is a fat storage hormone this helps me stop the continual gain and begin to lose fat.

I also love the flexibility of intermittent fasting. I don’t have to follow a strict schedule. It’s all about finding what works for me. As for right now I’m fasting 16+ hours a day during the weekdays. On the weekend I’m planning to eat breakfast with my family so my fasting window will be shorter. One thing that challenged me at first was wanting to snack near bedtime. I used to do this every night. In the hour before bed I used to have cheese or nuts or some other snack. I wasn’t hungry. I just did it because I wanted to. Purely out of habit. Now I’m mindful of my behavior and I distract myself when I feel the need to snack at night. Or I just go to bed.

What about breakfast being the most important meal of the day?

Well, I used to think this too.  I taught it to others for years. I thought that my body would go into starvation mode and I would do more harm than good. The funny thing is I believed that this was true while carrying around 35,000 extra calories stored right on my own body. Now I am allowing my body to burn those extra calories for fuel. And the result of that is that I’m losing weight and I feel great doing it. I’m enjoying delicious food along the way.

Learn more about intermittent fasting:

If you’re interested in learning more about intermittent fasting I recommend you watch Dr. Jason Fung on YouTube. This is a good one to start with:

He also has a great book called The Obesity Code that goes into detail about this concept.

macros for keto

Calculate Your Macros for Keto

macros for keto

Photo credit: jetalone/Flickr

How much do I eat?

One important part of eating a keto lifestyle is to know what macros you’re aiming for. There are many different ways that people calculate their macros. Below is my favorite way to calculate protein. I find that some of the online macro calculators allow for too much protein. Too much protein can stall your progress (more on this in a future article).

This protein calculation is based on an estimation of your ideal body weight and so it is based on your height.

Calculating protein macros for keto

For females:

45.5 grams for 5 foot tall

Add 2.3 grams for each inch over 5 foot

(subtract 2.3 grams for each inch under 5 foot)

For males:

50 grams for 5 foot tall

Add 2.3 grams for each inch over 5 foot

(subtract 2.3 grams for each inch under 5 foot)

Example – For a 5’2” female

45.5 + (2.3 x 2) = 45.5 + 4.6 = 50.1 grams of protein per day


You will aim for 20 grams or less of carbohydrates. Especially starting out. Later you can experiment with how many carbs you can handle without getting kicked out of ketosis. Most of your carbohydrates will come from low carbohydrate vegetables. These contain so many important nutrients so yes, eat your veggies. There are two ways to count carbs. The first is total carbs and the second way is net carbs. Net carbs are calculated from subtracting fiber and sugar alcohols from total carbs. To start out with I recommend that you just stick with total carbs until you get the hang of this.


Now comes the easy part. You will eat fat to satiety. Aim for eating at least as much fat as protein but on most days aim for twice the amount of fat.

I am 5’7”. My macros are 20g carbs, 64g protein and 152g fat.  I am pretty good bout keeping my total carbs under 20 and I usually get close to my protein goal. My fat usually comes in around 100 grams because I’m just not hungry after that point.

You don’t need to stress over calories. I’m not going to go into detail here – that will be the subject of another post. Just trust me. Stay under 20 grams of carbohydrates, get close to your protein goal, and eat fat to satiety. If you’re not hungry, don’t eat. You won’t go into “starvation mode.” Your body will begin to use your stored body fat for energy as it was designed to do. That’s the beauty of this whole way of eating.

Need help?

Need help with your macros? Comment below and I can help.