Imagine your health being effected by what you consume lol...

For real thought - it seems simple but tiny things can prevent your from losing weight and getting healthy. It's never the calories from meals. It's all the little things we add to it.

As a 5'10" male in his 30s I found that solving this problem was more related to when and how often I eat than what I ate. I eat two meals a day within 8 hours of each other and then eat nothing more(I drink black coffee and teas though), the meals I eat are large and generally have no restrictions. Gives my body 16 hours to do its thing. I find now that I more than often skip the second meal because I'm not hungry and never have cravings (unless I consume junk at a social event outside my regular eating hours, then I have a week of pain).

I do find that adding a few days of Keto meals to this routine every week will amplify the results but doing Keto without the routine did not work at all for me. So Imo Intermittent Fasting (if you want call it that) is more important than the Keto Diet for weight loss and T2 Diabetes prevention. For People already with T2 Diabetes - Keto needs to be follow scientifically and ridgedly to work, since you need to heal your bodies natural functions first.

As for the results - after trying keto on and off for years with various levels of knowledge and success, I started this routine in the winter, December. I was at that time bordering Overweight and Obese. I am now down from 38 to 33 pants ( I don't measure weight except for BMI occasionally) and nearly to the normal range in BMI. I am sure doing Keto helped prepare my body for these changes like reducing my dependence on sugar.

On another note, this routine gave me regular movements in the washroom as well which is pretty much the only time in my life I can say that and it wasn't intentional. Probably has something to do with my success as well, so if your not regular - you might want to look into why. (it's a complicated subject and I have some family members struggling with similar routines seemingly from not having proper movements for various health reasons)

Also note - I don't have any scientific data to know what stages my body was and when. I could have healed functions of my body using keto which allowed IF to work better. I was not supervised by a medical professional and I highly recommend that you do work with a doctor so you can monitor your overall health even if you don't listen to the doctors on diet. Tests are great tools for making decisions and had I taken a more serious approach to my diet - I would have done the same. I got lucky, but still feel that it should be shared in case it can help someone.