Intermittent Fasting Keto Guide
Congrats on finding this – a complete A-Z overview of intermittent fasting keto guidelines. We'll take a look at all the things that happen to you and all the barriers that you may run into as you being your fasting.
This is focused on new keto folks, the new people so they could see everything working together. I know it looks complex, but it's pretty easy, so let's go through it and get you started on your keto and fasting.
On a pre-keto day, you are having breakfast, lunch, and dinner. Don't forget about the snacks, right? Meal, snack snack…meal, snack…meal, snack snack
snack, right? To start intermittent fasting keto people have to learn to avoid the snacking part during the fasting period.
Intermittent Fasting and Keto
The average person is pretty much grazing the whole day, by the way.
You've got belly fat, fatigue, memory problems, lack of focus. You're craving , high blood pressure, anxiety, depression, and diabetes.
But other than that, you're doing great!
So what is the common denominator of all these high levels of insulin?
That's right – insulin resistance, is causing high levels of insulin.
That's what's creating all these symptoms.
These symptoms are the tip of the iceberg.
We need to fix this insulin issue. The way we do it is through keto because keto is going to lower the carbs and it's going to reduce the insulin, right?
Keto Diet Using Intermittent Fasting
Intermittent fasting works because you're going to eat less frequent, not the amount (you can eat until you are full), but less frequently because every time you eat you trigger insulin, so the combination is really good to lower insulin.
The meat and salad choices at fast food restaurants are also good when you are fasting intermittently.
Benefits of Intermittent Fasting
Okay, so you want to start intermittent fasting, right? So now between day one and day three, when you are fasting 16 hours a day (you can adjust the periods of fasting), and you may go through a transition period, where you might feel some symptoms of low blood sugar, such as getting light-headed, some hunger and cravings, maybe a headache.
You are doing a 16 hour fast, with an 8 hour eating window. You limit your carb intake to allow your body to use stored fats as energy. This forces your body into metabolic autophagy (it starts to use the body for fuel, starting with the weak parts), and this is a good thing. It feels uncomfortable, and this is a good sign.
You have to realize it's temporary and if you give up right here, you're going to lose the benefits of all the great keto benefits down the road, so just realize it's going to happen and just hang in there, but you can actually increase potassium and a good multi-vitamin with B to make it even smoother.
I recommend electrolyte supplements and nutritional yeast tablets, too. At most, we're going to do three meals only. No snacks because we're transitioning from sugar to fat. So when you make the transition, you're going to make new cellular machines that run on fat and not sugar anymore. Okay?
Intermittent Fasting – The Key to Fast Keto Adaptation
Now the way to do that, as you're going to go from one meal to the next, you're going to have to add some fat to satisfy you so you don't get hungry. So fat is the thing that you need to adjust so you have just the right amount. You want to avoid having too much fat, too.
How To Intermittent Fast Keto Style
You want to eat just enough to go from this meal to the next meal and feel like you're satisfied. You don't want to lose any muscle mass.
You'll need to play around with fat intake, and adjust it. Things like brie cheese can help you. This day fast will challenge you slightly, and body fat will gently start to be consumed during these slightly stressful periods of no food intake.
Nuts. Cashews are good, walnuts are good, avocado is good, eggs are good. Any of those fats are really healthy. And if you were to do a hamburger, for example, it has twice as much fat as protein versus a steak which has twice as much protein versus fat, you'd be better off with the hamburger because the fat helps you go from one meal to the next.
So make sure you have enough greens, whether it's salad vegetables, because we want to start increasing potassium. Very important.
You need about 5,000 milligrams of potassium.
That's between seven and 10 cups of Salad, if you can handle that. It will stop any night cramps if you get your minerals. That's a nutrient dense food to allow the hunger to go away because your body is finally going to be satisfied of nutrients. Okay, so you're not eating these empty calories so, but primarily you're going to get a lot of potassium to really help reverse this insulin resistance problem.
Now you may experience constipation, for example, in which you might need to even add more potassium.
Intermittent Fasting Keto Meal Plan
It might also be the vegetables you are consuming, maybe too much kale.
. If you're having too much kale, that can bind you up. If that's the case, switch the vegetable, but let's say you have keto fatigue and you're tired.
That usually means low salt, so add some more sea salt, and by the way, when you're doing a ketogenic diet, you need about one teaspoon of sea salt every single day compared to a normal diet.
Okay, so we need more sea salt. Not table salt to actually prevent fatigue and help your body with the electrolyte, sodium and chloride. Alright, so we're going to do this for awhile. We're going to get used to it. Now we're going to slowly graduate to two meals per day.
The way we're going to do that, one good way is to take our breakfast and start to push it towards lunch. In other words, when you wake up in the morning, ask yourself, am I hungry?
Continue with the Keto Diet and Some Fasting
Go longer. Keep going longer and longer, because if you do this right, you wake up at night, you've been fasting all night and now you're not hungry in the morning.
Push it further and further and further until you're at the lunch. We have no more breakfast and you at two meals per day. So that's how we want to improve – slowly.
All ok so far?
So don't eat if you're not hungry.
Now at this point, a lot of people mentioned, oh my gosh, I was losing weight on this and I stopped losing weight. You know what's happening? Well, you don't want to go measure success by your weight.
Why? Because a lot of people that do this, uh, when you measure them, they are loaded with fat and they weigh less.
They don't have a lot of muscles anymore when doing fasting.
They're basically have small muscles and they think it's just all fat, but it's just atrophy. So you're going to start growing more muscle and all this protein is now retaining in the body as muscle. It's a little heavier and that's why you're not losing weight because muscle weighs more than fat.
This is good for you.
The best indicator for success is your waist circumference, okay, so measure your waist and that should be shrinking if you're doing this correctly.
Easy enough, right?
Now sometimes you might experience high levels of something called uric acid. You might start noticing a gout symptom. It might not happen, but if it does, that is normal in this transition phase.
Or you may, if you're susceptible to getting a kidney stone, you may notice a little pain in your lower back.
It's due to the higher levels of uric acid, so you just want to make sure that you're consuming enough lemon juice or lemon in your water
. Lemon is a great thing to help flush that out in counter the effects of stones, gout, and this acid. Okay, so I recommend that and also apple cider vinegar will also help this as well.
Add a tablespoon of apple cider vinegar in some water with a teaspoon of lemon, drink it with your meals, and you're good to go. A couple of things might happen. You might consume a little too much food because you're only doing two meals and you're going to overeat at first. You're afraid because you normally eat so many meals.
You're like, oh my gosh, am I going to be hungry? So you stuff yourself, right? Well, you just have to make sure that you learned from that and adjust the food because you probably don't need to stuff yourself.
I know this is hard to believe.
You might actually cheat on this program somewhere and you might find that the next day you are way more hungry than you were yesterday and you're craving carbs.
Cheating negates your fasting efforts because it bumps you out of ketosis.
Just stick with the program, get back on the keto diet wagon and continue, but if you consume the wrong foods here, your blood sugar will be off the next day.
You're going to notice «hey, I'm really hungry!» That's what that's all about.
You may feel less hungry if you settle on steaks for some meals, as they really stick to the bones. Most of the intermittent fasting weight loss before and after pics are steak eaters.
One thing to note is if you're doing two meals, make sure you're not doing low calories, make sure they're nutrient dense, a little bit more food, so you're actually satisfied and you're gonna do three to six ounces of protein, unlimited vegetables and the rest with fat.
Imagine though, right about at this point, your friend calls you and she says,
«Oh, you're doing that keto program…»
She continues, «Did you realize that it destroys the thyroid?»
It's going to make your thyroid slow, right? Well, let me just explain the facts on that. So number one, we're not doing a low calorie diet, we're eating less, but we're keeping our calories high.
Intermittent Fasting Keto Secrets
The second thing you need to know is that as your body becomes more efficient, the fuel is a more efficient fuel. You may experience keto diarrhea, too
The need for thyroid hormones are less so you're not going to need as much thyroid hormones.
So if it goes down a little bit, this is completely normal. You're not losing your hair, you're not having other issues,it's totally fine, especially if it's within the normal range, but your thyroid does not have to work as hard when you're doing daily fasting in keto.
Keto Intermittent Fasting Keeps Your Thyroid Healthy
Another thing is if you might end up at the doctor to get your annual checkup and find that your cholesterol is high, um, before you freak right out you are going on a statin drug realize this: fat is composed of triglycerides and cholesterol.
So guess what? When you release the fat, your cholesterol has to come out.
It has to go through the blood. It may increase temporarily, but the problem is most of the cholesterol in your body is made by your own body. Only 10 percent comes from the diet. So if you eat more, it makes less. If you eat less, it makes more.
Cholesterol and Intermittent Fasting
Our body basically makes about 3000 milligrams of cholesterol every single day. So it needs it for hormones, it needs it for the vision, for the brain, for, for the nervous system and act as a band-aid to help heal any type of lesions on the arteries.
Results of the Intermittent Fasting Keto Meal Plan
The real problem is this high insulin levels that creates inflammation and destruction of your arteries. So if your cholesterol is a little high, this is a temporary thing, it's not an issue and you want to keep your vegetables very high.
From here to here we are between 12 to 18 hours of fasting. 18 hours a day is optimal in most cases. Fat loss will accelerate.
This is where we get into some serious fat burning. We get into something called autophagy. Autophagy is a condition where your cells are recycling old and damaged parts, «self-devouring of weak parts» to make it more visual. The ketone levels will reach an optimal level.
It's cleaning a bacteria, fungus, bacteria, and mold.
So it's like a self cleaning action and your skin's going to start looking a lot better.
Keto and intermittent fasting success
You'll end up with better memory, better mood, better cardiovascular function, and save a lot of money, too!
All because you are no longer consuming three meals a day or six meals a day, you're doing two or even one meal a day, so you'll save between 300 to $600 a month.
Keto and Intermittent Fasting Results
So now you can see the big idea and the huge benefits that can get.
These things may not happen to you, but I want you just to realize that they do for many people.
I appreciate you getting this far, and click here if you have more questions, and give a like here, and leave a comment .
It all helps out.
Thanks a lot!