The Keto Diet and Intermittent Fasting

By now, you’ve probably heard of the Ketogenic Diet, nicknamed the Keto Diet for short. This is a very powerful and some say life-changing eating plan. It has some restrictions, so I only recommend it for those women who have really gotten comfortable with your Intermittent Fasting eating windows, eating healthier, and adding your own exercise regimen.

But once you have, then get ready for some miraculous body transformations. The Keto Diet is a diet of extremes. We’re going to take the ‘balanced diet’ idea and completely throw it out!

The Keto Diet is a very high (good) fat, very low carb eating plan. We’re talking over 100 grams of fat and less than 30 grams of carbohydrates per day. But it’s these kinds of extremes that will get you massive results 먹튀검증업체.

The Keto Diet actually changes your body’s metabolic processes from one that mostly runs on glucose and glycogen from carbohydrates to one that primarily runs on ketones that come from those fat cells processed in your liver. When you are using ketones as your number one fuel, you’re said to be in ketosis.

Ketosis is not a singular bodily function, but rather a series of processes that activate certain cells to stop doing things they were before and start doing new things.

Take a look at the whole process in action:

You Eat Good Fats
|
Fats Enter the Stomach
|
Liver Breaks Down Fats For Energy (Beta-Oxidation)
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Liver Produces Ketones
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Ketones Used As Fuel
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Liver Also Uses Stored Fat to Make Ketones

 
Ketones Used As Fuel

Say, look at that! We’re back to using your stored fat as fuel, which is exactly what we want. You want to be in a state of ketosis while you’re Intermittently Fasting in order to gain the maximum benefits from both.

How can you tell you’re in ketosis? You will need to purchase a special monitor that can test your urine, breath, or blood to be sure. Your reading tells you exactly how many ketones your liver is producing for fuel. These monitors can be purchased online or at a store like Amazon or Walmart.

When you’re just starting out on the diet, check for ketosis every day. Once you are in ketosis and you get a feel for that metabolic state in your body, then you can measure your ketones every three or four days. If you eat too many carbohydrate foods, you could knock yourself out of ketosis.

The Keto Macros

Remember how I talked at length about Fats, Proteins, and Carbohydrates back in Chapters 3 and 4? That’s because in the Keto Diet world, those three are called Macronutrients. These ‘Macros’ form the basis for the Keto Diet and are the main thing you track each and every day. On the Keto Diet, calories matter, but not as much as getting the right amount of your Macros.

I suggested back in Chapter 4 that you should eat healthy carbohydrates and grain foods that have a lot of fiber. You can eat up to 30% carbohydrates on some of the meal plan templates.

But your Macros on a Ketogenic Diet are vastly different.

You should be consuming 70% of your daily calories from those good fat sources, 19% of your proteins from natural animal and plant sources, and 5% - 8% of your carbohydrates from healthy sources.

For a woman’s Macro requirements, it looks like this:

70% FATS ? 19% PROTEINS ? 5% CARBOHYDRATES

These are the Macros that you should track, and the proper percentages that you need in order to get into ketosis and stay in that metabolic state.

There are many online Ketogenic Macro calculators, and I encourage you to calculate your exact Macro percentages. They change depending on many factors in your physicality, including your height, weight, current age, and BMI.

As a general guideline when reading about the contents of these Macros on a food label, you should look for these quantities:

167g FATS ? 100g PROTEINS ? 25g CARBOHYDRATES

That adds up to 292 total grams of food per day. These are the Macros that you should be tracking each day that you’re on the Ketogenic Diet.

These are the daily amounts that will kick your body into a ketosis state and start burning massive amounts of stored fat.

Keto Approved Foods

How are you supposed to eat nearly 170 grams of fat per day and yet far less than 30 grams of carbohydrates per day?

By sticking to the Keto Diet approved foods list! Below, I’ve put together the top 10 most common Ketogenic approved foods. This is an excellent base to get you started on the road towards changing your diet to the Keto one.

Produce:

~Avocados

~Lemons

~Onions

~Green Bell Peppers

~Button Mushrooms

~Romaine Lettuce

~Fresh Spinach

~Kale

~Broccoli

~Cauliflower

Meat & Seafood:

~Steak (Flank and Skirt)

~Ground Beef

~Bacon

~Shrimp

~Cod Fillets

~Boneless Chicken Breasts / Thighs

~Pork Chops

~Salami

~Prosciutto

~Lamb

Eggs & Dairy:

~Eggs

~High Quality Grass-Fed Butter

~Heavy Cream

~Cheddar Cheese

~Mozzarella Cheese

~Parmesan Cheese

~Cream Cheese

~Sour Cream

~Goat Cheese

~Plain Greek Yogurt

Herbs & Spices:

~Salt

~Pepper

~Fresh Garlic Cloves

~Fresh Herbs (parsley, cilantro, dill, etc.)

~Dried Italian Herbs

~Cinnamon

~Thyme

~Chili Powder

~Onion Powder

~Ginger

Oils & Condiments:

~Olive Oil

~Coconut Oil

~Sesame Oil

~Flavored Oils

~Mayonnaise

~Dijon Mustard

~Fish Sauce

~Hot Sauce

~Lemon Juice

~Soy Sauce

Nuts & Seeds:

~Macadamia Nuts

~Pecans

~Walnuts

~Almonds

~Nut Butters

~Pumpkin Seeds

~Sunflower Seeds

~Sesame Seeds

~Ground Flax Seeds

~Chia Seeds

Baking & Broths:

~Almond Flour

~Coconut Flour

~Cocoa Powder

~Baking Powder

~Vanilla Extract

~Sugar-Free Dark Chocolate

~Stevia

~Unsweetened Almond Milk

~Chicken Broth

~Beef Broth

Other:

~MCT Oil

~Green Olives

~Black Coffee

~Black or Green Teas

~Wine

~Dill Pickles

~Canned Tomatoes

~Full Fat Coconut Milk

~Curry Pastes (red, green, yellow)

~Psyllium Husk Powder

Those are the most essential eighty ingredients! There’s plenty here to get you started. If you’re having trouble meeting such a high fat requirement throughout your eating window, then take a look at the following foods and their high fat percentages:

~Butter ? 100% fat

~Olive Oil ? 100% fat

~MCT Oil ? 100% fat

~Heavy Cream ? 95% fat

~Green Olives ? 88% fat

~Macadamia Nuts ? 88% fat

~Cream Cheese ? 88% fat

~Sour Cream ? 86% fat

~Coconut Cream ? 86% fat

~Walnuts ? 84% fat

~Brazil Nuts ? 84% fat

~Almond Butter ? 79% fat

~Avocado ? 77% fat

All of these foods are not only delicious, they can help you meet those fat gram requirements.

Just like in the 30 Day Intermittent Fasting Challenge chapter in this book, you want to be diligent about tracking your Macros each and every day. When you’re on the Keto Diet, it’s largely about the numbers. Eat as many good fats as you can to hit that high level required, keep your healthy protein intake to a medium level, and slash that carbohydrate number down to one that is very small.

If you have any questions about putting together meals from these ingredients and finding even more ingredients that are Keto approved, I suggest you buy a specific Keto book! That will go into so much more detail.

The Keto Diet and Intermittent Fasting

Why do Intermittent Fasting and the Keto Diet work so well together?

That’s because Intermittent Fasting helps your body get into ketosis faster and helps maintain that metabolic state even longer than if you weren’t fasting.

What this means, is that you can supercharge the benefits that you get from Intermittent Fasting. You will go into ketosis quickly, and also begin burning the fat from your cells that much sooner.

Going Keto is the ultimate boost up for Intermittent Fasting.