Keto diet and intermittent fasting are two of the most popular health and fitness trends of 2019.
Many recognized athletes and even people you probably now follow one or both of these.
The keto diet consists of consuming almost no carbohydrates and lots of healthy fats, to then enter into a state of Ketosis.
Ketosis is the metabolic state whereby the body converts fats into energy, releasing ketones in the process.
The daily calorie intake would consist of 70% to 80% fats, 20% to 25% protein and 5% to 10% carbs (as low as 20g per day).
But another commonly used method, which is highly effective is intermittent fasting in which you alternate periods of eating with periods of fasting.
You can do this by skipping breakfast, eating your first meal at 1 pm and your last meal before 8 pm. You’ll have to increase the amount of food you can intake at one time. Our bodies naturally can only take in a certain amount of food at once, so it could be challenging at first.
This is also a great method for people that overeat. Many people forget how many snacks they had throughout the day, and wonder why they are putting weight on.
It’s a myth that you need 5 meals per day, our physiology is better adapted to have 2 or 3 highly nutritional meals per day and prolong our fasting throughout the night.
Combining the keto diet with intermittent fasting will help you reach ketosis faster than a keto diet alone, resulting in greater fat loss.
Once you feel comfortable with your routine and can maintain an orderly intake of nutritional foods, you should progressively be able to increase your fasting hours to what many experts consider to be the optimum goal of 16 hours.
Many people also feel great after doing 1-2 days of fasting to cleanse their bodies.
Many people with Parkinson, Alzheimer and even cancer have had incredible improvements in their health when applying these methods.
If you want to raise your ketone levels begin with a 1 day fast, like the one below:
Eat a ketogenic dinner as the last meal of the day and then, go to sleep as you normally do.
Go for a walk 30 minutes after you wake up. If you have to, drink coffee or tea.
Bring at least 1 liter of water with lemon juice or un-refined salt.
Walk for 1 or 2 hours, more if you can.
The idea behind the walk is that you use up your glycogen stores, which forces your body to move quickly into ketosis.
If you prefer to shorten the time frame, you can do a 45-60 minute but more intense.
During the rest of the day, you can consume non-caloric liquids and coconut oil.
Saturday at noon
Break your fast with your favorite ketogenic meal.
This process will transition you into a ketogenic lifestyle or will serve you as a way to stimulate fat loss.
Look up some ketogenic recipes and try it out yourself!