5 Reasons Why You Are Not Losing Weight When Fasting

You may not be loosing weight when you are fasting.

We are talking about fasting for a longer for period of time, not intermittent fasting.  If you’re doing intermittent fasting and keto and you are not losing weight usually it is because you are eating too many carbs.

Continue reading “5 Reasons Why You Are Not Losing Weight When Fasting”

How to Repair Your Immune System If it is Old and Damaged.

When you age, your immune system starts going downhill. You have less:

• Natural killer cells – That means you cannot eliminate viruses as well as you did when you are in your 20s. You are not able to get rid of the tumor cells as efficiently.  

• B-cells – That means your antibodies go down, so your immune system does not remember past pathogens, so your immune system is a bit weaker.  

• T-cells  – Needed for killing off microbes, preventing autoimmune diseases, decreasing inflammation after an infection.

• Phagocytes  – The quantity will go down. You have less of these cells eating bacteria and cleaning up stuff.

You can see that age really creates a huge impact on the immune system.

Continue reading “How to Repair Your Immune System If it is Old and Damaged.”

Autophagy – Exercise vs. Fasting

What Will Trigger Autophagy (anti-aging) More Exercise Or Fasting?

What is Autophagy is a condition. Autophagy is all about anti-aging. It is the recycling of old worn out cell parts (proteins). When we age we have a deficiency of autophagy. Autophagy is very deficient in chronic disease states. It is very important to know how to trigger this condition.

What Triggers Autophagy? 

Continue reading “Autophagy – Exercise vs. Fasting”

10 Reasons Why Your Belly Is Not Shrinking On Keto.

.You want your belly to shrink!

But here are the reasons why it might not be:

Continue reading “10 Reasons Why Your Belly Is Not Shrinking On Keto.”

Why Most Dieters ONLY Lose Water Weight.

Most dieters only lose water weight because they do not tap into their fat reserve. You store two types of fuel in your body: fat storage and your glycogen (sugar) reserve.

Glycogen is stored sugar, glycogen as a series of glucose molecules or sugar molecules attached together. You have about 1,700 calories. It is used up pretty fast. You have a lot of fat storage. The average person who is not over weight has about 77,000 calories worth of energy in fat.

Your body cannot tap into fat if there are too many carbs or sugar in the system. Your body will always go first for sugar as fuel if it is present.

Continue reading “Why Most Dieters ONLY Lose Water Weight.”

Eat More Calories To Lose More Weight.

Eat More Calories To Lose More Weight.

If someone is struggling to lose weight, they typically reduce the calories and end up finding that it will not work. Lowering the calories does eventually lower your metabolism. Yet, if you compare spreading your calories out with three meals with two snacks on a 1500-calories per day diet with an increase in calories (2000) a day – but ONLY consume two meals per day, you will lose more weight.

Continue reading “Eat More Calories To Lose More Weight.”

Potential Benefits And Side Effects Of Intermittent Fasting

These side effects only happen during the transition phase. If you push through it, you can receive amazing health benefits. If you start the Ketogenic diet and intermittent fasting correctly, these symptoms should not be a big problem.

Potential Intermittent Fasting Benefits:

1. Weight loss (especially in the mid-section)

2. Cognitive improvements (focus)

3. Less inflammation (arthritis, autoimmune)

4. Skin will improve

5. Improved memory 

6. Improved quality of sleep 

7. Less hunger 

8. Fewer cravings 

Potential Side Effects of Intermittent Fasting: 

Continue reading “Potential Benefits And Side Effects Of Intermittent Fasting”

Part Two – Ketogenic Plan For Beginners

Part One covered the basics.

Part Two will cover the effectiveness of the Ketogenic Diet and Intermittent Fasting.

Keto with Intermittent Fasting work together because if you just do Keto without Intermittent Fasting and your metabolism is slow you may not achieve your weight loss goal because it would take a very long time and sometimes it will not work. Why, because the frequency of eating will trigger insulin.

Healthy Keto requires higher quality ingredients, grass-fed, wild caught, pasture-raised versus conventional type foods in dirty Keto. With Healthy Keto you are focused on nutrient-dense foods, with dirty Keto you are really just focused on keeping your carbs low. When you do Healthy Keto you end up looking a lot better than doing their dirty Keto.

The rule of thumb is do not eat unless you have real hunger.

When you are doing the healthy version of Keto and you are eating enough leafy greens and vegetables and enough healthy fats and you are improving insulin resistance. You are not only going to be full but you are going to be satisfied.

If you look at the pie chart, Carbs are 5% and vegetables are 5% of your total calories. If you look at the carbohydrates and vegetables and you minus the fiber giving the net carb it does not come out to a lot of calories.

If we look at the total carbs which would include berries, hummus, nuts and seeds there is a little bit of carbs in those and you combine the vegetables that is about 10% then we have 20% protein and then we have 70% fat.

The fat looks like a lot but realize, fat is basically double the calories of carbs or protein.

If we actually look at your food on the plate, half is vegetables, a quarter would be protein and quarter would be fat.  But because protein and fat usually come together, that is going to be pretty much half your plate.

The benefit of the vegetables are the vitamin C and minerals other nutrients and phytonutrients.

In summary, ideally when you wake up in the morning if you kept your carbs low you are not going to be hungry.  So skip breakfast and push it forward to the point where your breakfast becomes your lunch. Do not eat in the morning, you can have coffee or tea. Ideally your first meal would be at lunch and then your second meal would be dinner. This way you are having two meals a day. If you keep your eating to within a six-hour window (no snacks), that will give you an 18 hour fast. 

What is really magical about 18 hours as that is when the autophagy starts. You start getting some really cool benefits. To avoid snacking between the meals add a little more fat with lunch and dinner to be able to go longer.

As you start doing it and becoming more adapted you can cut back on some of the fat because you are going to be burning your own fat and your own fat is the healthiest fat that you can burn.

The key is this 18 hour fast is to eat enough fats for lunch or supper so you do have a need to snack. Do not eat after dinner until the first meal of the next day. You can drink fluids. Supplement with electrolytes and B vitamins for sure and sea salt that is a necessity. But do not eat anything between meals or after supper.

Common foods to focus on while on the Ketogenic diet plan: 

• Pasture-raised eggs, organic if possible.

• Shellfish 

• Fish 

• Sardines

• Organic meats 

• Cheese, grass-fed organic 

• Olives 

• Avocados 

• Veggies, 7 to 10 cups 

• Nuts 

• Seeds like Sunflower seeds.

If you are prone to kidney stones avoid nuts such as almonds and spinach.

Cheese has a lot of hormones. It is not good for people with prostate issues or people that have allergies.

This is the basic Ketogenic plan for beginners.

Part One covered the basic and the benefits of doing the Ketogenic Diet and Intermittent Fasting. In case you missed it here is the link https://2healthyhabits.wordpress.com/2022/05/27/part-one-ketogenic-plan-for-beginners-%ef%bf%bc/#more-2641

This Post has been condensed from Dr. Berg’s video, Ketogenic Diet Plan for Beginners

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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Part One – Ketogenic Plan For Beginners

Starting with the basics:

What is a Ketone?   A Ketone is not a fat. It is not a carbohydrate. It is not a protein. It has characteristics of both a fat and a carbohydrate but it is not either. It comes from fat. A Ketone is an alternative fuel source.  You get Ketones is by lowering your carbohydrates in your diet or you reduce the frequency of eating. This is why we recommend a low carb diet with intermittent fasting. That way you can maximize your ability to make Ketones.

Ketones have many advantages versus regular glucose fuel:

  1. It will increase your oxygen in your body.
  2. It increases your energy.
  3. It supports the brain. In fact your brain prefers Ketones over glucose, same thing with the heart.

If your heart or brain is damaged, Ketones are the answer and they can bypass the mechanical damage pathways and feed the tissues directly.

Most of the body tissues can run on ketones, but some parts need glucose. However, you still don’t need to consume glucose. Your body can make glucose when it needs to through something called gluconeogenesis, glucose, neo meaning new, genesis meaning the creation of.

Your body can make glucose if it needs it from fat, Ketones and proteins. You do not need to consume carbohydrates to get glucose.  It does take time to turn the fat into Ketones. It will take between 3 to 5 days. It all depends on how damaged insulin is in your body, how damaged your pancreas is, if you are a pre-diabetic, if you are a diabetic, or if you have insulin resistance, it is going to take longer and longer to adapt but by lowering the carbs and going intermittent fasting you will get there a lot faster.

How to get into ketosis: 

Continue reading “Part One – Ketogenic Plan For Beginners”

The Side Effects of Intermittent Fasting.

Intermittent Fasting Has Incredible Benefits:

  • Weight loss, especially in your midsection
  • Cognitive improvement
  • Decreased inflammation, including for conditions like arthritis and autoimmune diseases
  • Improved memory
  • Better sleep
  • Decreased hunger
  • Fewer food cravings

You need to know about the potential side effects of intermittent fasting.

Continue reading “The Side Effects of Intermittent Fasting.”
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