Congrats on finding this – a complete A-Z overview of keto and intermittent fasting. We'll take a look at all the things that happen to you and all the barriers that you may run into.
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.
So 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? That's the average person. You're just pretty much grazing the whole day.
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, which is causing high levels of insulin.
That's what's creating all these symptoms.
So these symptoms are the tip of the iceberg.
This is the iceberg, okay? So we have to fix this. 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? 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. Okay, so you want to start it, right? So now between day one and day three, 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 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?
That's key to 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.
You don't want to feel bloated and get a headache, right?
You want to eat just enough to go from this meal to the next meal when you're satisfied.
You'll need to play around with fat intake, and adjust it. Things like brie cheese can help you.
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. 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
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?
No? Good! Continue with the Keto Diet and Some Intermittent 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.
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 maynotice 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.
Because you just bumped yourself out of this whole 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. 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.
The second thing you need to know is that as your body becomes more efficient, the fuel is a more efficient fuel.
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 intermittent fasting in keto.
Keto 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 out and start 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. 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.
The real problem is this high insulin 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, very high.
From here to here were between 12 to 18 hours of intermittent fasting.
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” to make it more visual.
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 better.
It's going to be neuroprotective of your brain.
You'll end up withbetter 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.
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 if you like the advice here, hit the “share” button on Facebook, or twitter…
It would really help out.
Thanks a lot!