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.”

Part Two – The 16 Biggest Keto Mistakes: DO NOT MAKE THEM!

Mistake #1: Not reading ingredients

Mistake #2: Not looking at the serving size

Mistake #3: Judging success by weight loss alone

Mistake #4: Comparing your results with others’

Mistake #5: Not having enough sea salt

Mistake #6: Having a cheat day

Mistake #7: Having too much or not enough fat

Mistake #8: Having too much protein

Mistake #9: Not doing intermittent fasting with keto

Continue reading “Part Two – The 16 Biggest Keto Mistakes: DO NOT MAKE THEM!”

Part Two – Extreme Keto for Rapid Fat Burning – Fats & Nutrients

Did you know you actually need fat to lose weight?  It sounds counterintuitive but it is true.

Set your daily intake at 5 % carb, 20 % protein, and 15 % salad or vegetables.

Continue reading “Part Two – Extreme Keto for Rapid Fat Burning – Fats & Nutrients”

Intermittent Fasting Basics for Beginners

Intermittent fasting is not starving. It is eating fewer meals.

Things you can have during your fast are supplements, tea, water and coffee. Try tea, hoodia gardenia (appetite suppressant) – Green Tea leaves (induces Autophagy).

To learn about other things you can have while fasting, read this blog post.

Continue reading “Intermittent Fasting Basics for Beginners”

Can You Get Fat on Too Much Protein?

When you consume protein, you trigger two hormones: insulin and glucagon. These are opposing hormones.

While insulin stops fat burning, glucagon increases fat burning. This is why consuming too much protein does not cause you to put on fat on keto.

So if you are replacing carbs with protein, you are most likely not going to put on more weight.

However, too much protein can…

• Slow down ketosis

• Cause sleepiness

• Cause bloating/constipation

• Lower sleep quality

• Cause indigestion

• Increase kidney or liver damage

Adding in intermittent fasting can help lower these side effects.

Continue reading “Can You Get Fat on Too Much Protein?”

Family Not Taking Your Advice (Nutritionally)?

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.

Reasons:

Continue reading “Family Not Taking Your Advice (Nutritionally)?”

The 7 most important intermittent fasting rules:

1. Beverages: Water, tea, and coffee are fine to have while fasting. Drinking water while fasting is beneficial. Certain types of tea may actually help you fast for longer and decrease hunger. Dr. Berg recommends green tea. Coffee is fine, but don’t overdo it.

2. Supplements: Taking certain supplements while fasting is important. This includes taking vitamins, electrolytes, B vitamin in the form of nutritional yeast, trace minerals, nutritional yeast, and omega-3 fatty acids. A green drink without fiber (like wheatgrass juice powder) is fine. Avoid protein powders and branched-chain amino acids. You can try bone broth or MCT oil, but they don’t work well for everyone. MCT oil will shift to burning MCT not your own body fat, but is good for the transition into keto.

3. Really hungry: Don’t eat unless you are really hungry. If you meet your fasting goal, but you are not hungry, and you feel like you can go longer, then go a little longer. But do not go too far to the point where you are weak, tired, irritable, or dizzy.

4. Fast: The longer the fast, the more important it is to refeed slowly. If you do a fast for 48 hours or longer, make sure that when you do eat, it is just a small amount of food. Then wait and gradually have more to avoid bloating.

5. Insulin resistance: A good indication of how bad your insulin resistance may be is how long you can fast. If you can fast easily, your insulin resistance may be much better. If you cannot fast for very long, you may still have insulin resistance, and you just have to give it more time and keep working at it. (Slowly increase the length of the fast until you reach your desired fasting hours.)

6. Intermittent fasting: Always do healthy keto with intermittent fasting (fast for 16 hours and have two meals in the eating window. For example noon and 6 p.m.) The healthy keto diet may help keep your insulin low when you do eat and may provide a wide range of health benefits. (Do not cut calories unless you are satisfied.) A high-carb diet could minimize the effects of intermittent fasting.

Continue reading “The 7 most important intermittent fasting rules:”

Improve Your Immune System With Intermittent Fasting

A healthy immune system will protect you from developing illness and being infected by bacteria and viruses.

In this video, Dr. Berg talks about how to supercharge your gut microbes with intermittent fasting.

The health benefits are the following:

1. Increase resistance to oxidative stress (aging) + xenobiotic stress (exposure to chemicals)

2. Increase diversity of microbes, which important to your gut health.

3. Increase tolerance to bad bacteria

4. Restores intestinal epithelium (lining of the colon)

5. Microbes live longer

6. Starve off sugar for yeast and candida

Intermittent fasting will kill off the bad population, the pathogenic microbes, and you help the good population. These microbes do a lot for you. They help recycle and increase your bile acids, which help you digest fats and extract fat-soluble vitamins and omega-3 fats.

Continue reading “Improve Your Immune System With Intermittent Fasting”
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