Are confused about the Ketogenic (Keto) Diet and Intermittent Fasting (IF) concerning calories, and the concept of not eating unless you’re hungry.
The mainstream recommendation for calories per day is:
Female — 2000
Male — 2500
But, of course, the mainstream recommendation doesn’t take into account that you’re doing keto and intermittent fasting.
When you’re doing keto and intermittent fasting, you’re switching your fuel source to your own fat calories. When counting calories it is not just about the dietary calories you’re consuming, you need to include the calories that are on your body as stored fat. A non-fat person has over a hundred thousand calories of fat an obese person has 200,000 or more calories.
Here is an easy way to calculate the quantity of macros on keto.
Let’s start breaking down your meal plate. Please see the picture of a plate. The three macronutrients are proteins, fats, and carbohydrates.
It is divided in half. On the left side are the carbs on the right side are the fat and protein. Be aware that most foods are not 100% one macro – they often contain multiple macros.
Let us start with carbohydrates. You want the majority of your carbohydrates to come from vegetables. The average person needs at least 7 cups/servings of vegetables every day. (You will need a side bowl.)
For those of us who seriously want the healing from fasting, read on.
Autophagy converts cellular debris into energy that gets used for survival. It is a metabolic process by which your cells disassemble and recycle themselves.
Autophagy gets activated primarily while fasting or exercising. If you’ve depleted the major sources of energy your body uses, then it’s going to have to find that energy through other means. Namely, self-eating and recycling.
How do you deal with friends or family members that does not take your nutritional advice. The reason why they do not take your nutritional advice is because they have a fix idea that they are unwilling to look at something else – focused on their view point. Usually when you have the fix idea about something, you are not flexible in think about new data despite the results.
Your genes are your blueprints or your code for building proteins. These proteins are involved in all of the biochemistry in your body – from making hormones and neurotransmitters to releasing stored glucose for fuel.
You have millions upon millions of these proteins, but they have to be instructed on what to do.
When someone does fasting, many interesting things happen to your genetics. Fasting is one very important part of your Epigenetics.
Here are some benefits of doing the Ketogenic Diet:
you lose weight
your blood sugars now are regulated
you have better mood
you have improved cognitive function, focus, memory concentration
you have less inflammation
you have decreased cravings
The common thread between doing the diet and doing intermittent fasting (IF) is that you have a lowered glucose and you also have lowered insulin.
But there are some very unique additional benefits that occur with fasting. When you do fasting you create an epigenetic effect. Epigenetics means above genes. So if you were born with bad genes or you had a gene that triggered a disease, those genes could be controlled epigenetically.
Effect on your genes. Fasting creates an effect on your genes that turn off the bad genes and turn on the good genes.
2. Autophagy. Autophagy is like getting the junk out of the trunk. All the dead cells all the damaged proteins in your body get recycled and turn into brand new cells. This is why you look younger when you start doing IF because you induce autophagy, which does a lot more than anti-aging but it’s just a cleaning process you’re recycling garbage through the body. That way that garbage doesn’t sit there and create inflammation and a lot of a lot of bad things.
I can’t go longer than three hours before I am starving! I’m hungry and I need to eat!
What this means is you have a serious blood sugar problem.
An average thin person is carrying around about 100,000 calories of fat on their bodies yet we only have a very small amount of stored sugar. It’s called glycogen. It’s in the liver and it’s in the muscles.
So we have about only 1700 calories of stored sugar and a tremendous amount of stored fat. The problem is we’re not able to tap into this fat because we have a blood sugar problem.