Intermittent Fasting and Ketogenic Diet - Beginners

from A to Z let's take a look at all the things that happen and all the barriers that you might run into I mainly created this fo new people just so they could see everything together I know it looks complex but let's just kind of go through it okay so here you are you'r having breakfast lunch and dinner don't forget about the snack snack right that's an average person you're just pretty much grazing the whole day you got belly fat fatigue memory problems lack of focus you're craving high blood pressure anxiety depression and diabetes but other than that you're doing pretty good so what is the common denominator of all these high levels of insulin okay you have insulin resistance which is causing high levels of insulin that's what's creating all these symptoms so these symptoms are the tip of the iceberg this is the iceberg okay so we have to fix this the way we do it is through keto because keto is gonna lower the carb and it's going to reduce the insulin all right intermitte fasting works because you're gonna eat less frequent not the amount but less frequent because every time you eat you trigger insulin so the combination works really good to lower insulin okay so you're gonna start it right okay so now between day 1 and day 3 you may g through a little transition period which you're gonna feel some symptoms of the low blood sugar and that would be lightheadedness hunger and cravings maybe a headache you have to realize it's temporary and if you give up right here you're gonna lose the benefits of all the great things down the road so just realize it's gonna happen and just hang in there but you can actually increase potassiu and B vitamins to make it even smoother I recommend the electrolyte powder and nutritional yeast tablets okay so for this we're going to do three meals only no snacks because we're transitioning from sugar to fat so when you make the transition you're gonna make new cellular machines that run on fat and not sugar anymore okay that's key to adaptation now the way to do that is you're going to go from one meal to the next you're going to have to some fad to satisfy you so you're not hungry so the fat is the thing that you need to adjust so you have just the right amount so it's not too much where you feeling bloated and right shoulder pain and a headache and you have just enough to go from this meal to this meal when you're satisfied okay so you're gonna play around with that and adjust that I'm talking about brie cheese nuts pecaen are good walnuts are good eggs are good avocado is good any of those fats are really healthy and if you were to do a hamburger for example which has twice as much fat as protein versus a steak which is twice as much protein versus fat you'd be better off with the hamburger because the fat helps you go from one meal to the next all right so make sure you have enough greens whether it's salad or vegetables because we want to start increasing potassium very important you need 4700 milligrams of potassium that's between seven and ten cups of salad that's a nutrient-dense food to allow the hunger to go away because your body is finally going to be satisfied of nutrients okay so you're not eating these empty calories so but primarily you're gonna get a lot of potassium to really help reverse this insulin resistance problem now you may experience constipation for example in which you might need to even add more potassium or it could be the vegetables that you're consuming you're not used to like kale for example if you're having too much kale that can bind you up if that's the case switch the vegetable but let's say you have keto fatigue and you're tired that usually means low salt so add some more sea salt and by the way when you're doing a ketogenic diet you need about one teaspoon of sea salt every single day compared over here you need about 1/4 of a teaspoon okay so we need more sea salt not table salt to actually prevent fatigue and help your body with the electrolyte sodium and chloride all right so we're gonna do this for a while we're gonna get used to it now we're going to slowly graduate to two meals per day the way we're gonna do that is we're going to take ou breakfast and we're going to start to push it forward in other words when you wake up in the morning ask yourself am i hungry no good go longer keep going longer and longer and longer because if you do this right you wake up at night you've been fasting all night and now you're not hungry the morning push it further and further and further until you're at the lunch we have no more breakfast and you're at 2 meals per day so that's how we want to graduate slowly all right so don't eat if you're not hungry now at this point a lot of people mention oh my gosh I was losing weight on this and I stopped losing weight you know what's happening well you don't want to go by your weight why because a lot of people that do this when you measure them they are loaded with fat and they have low muscle density they don't have a lot of muscles anymore they're basically have atrophy and they think it's just all fat but it's atrophy so you're gonna start growing more muscle and all this protein is now retaining in the body it's a little heavier and that's why you're not losing weight because muscle weighs more than fat ok the best indicator for success is your weight circumference ok so measure your waist and that should be shrinking if you're doing this correctly alright now sometimes you might experience high levels of something called uric acid you might start noticing a gout symptom it might not happen but if it does that is normal in this transition phase or you might if you're susceptible to getting a kidney stone you might notice a little pain in your lower back that's because the higher levels of uric acid so you just want to make sure that you're consuming enough lemon juice or lemon in your water or actual lemons ok lemon is a great thing to help flush that out and counter the effects of stones gout and this acid okay so I recommend that and also apple cider vinegar will also help this as well tablespoon in some water drink it with your meals with a lemon and you're good to go a couple of things will happen you might consume food a little too much. because you're like going to two meals and you're gonna you're afraid you're so used to so many meals you're like oh my gosh am I gonna be hungry so you stuff

yourself right well you just have to make sure that you learn from that and adjust the food because you you probably don't need the stuff yourself I know it's hard to believe you might actually cheat on this program somewhere and you might find that the next day you're like way more hungry than you were yesterday and you're craving carbs okay because you just bumped yourself out of this whole ketosis just stick with the program get back on the wagon and continue but if you consume the wrong foods here your blood sugar will be off then the next day you're going to notice like wow now I'm like really hungry that's what that's all about one thing to note is if you're doing two meals make sure you're not doing low calories make sure they're nutrient dense a little bit more food so you're actually satisfied and you're going to do three to six ounces of protein unlimited vegetables and the rest was fat now right about here your friend calls you and she says oh you're doing that keto program did you realize that it destroys the thyroid it's gonna make your thyroid slow right well let me just explain the facts on that so number one we're not doing a low-calorie diet we're eating less but we're keeping our calories high the second thing you need to know is that as your body becomes more efficient the fuel is a more efficient fuel the need for thyroid hormones are less so you're not gonna need as much thyroid hormones so if it goes down a little bit this is completely normal you're not losing your hair you're not having other issues it's totally fine especially if it's within the normal range but your thyroid does not have to work as hard when you're doing intermittent fasting in keto all right another thing is you might end up at the doctor to get your annual checkup and find that your cholesterol is high before you freak out and start going on a statin drug realize fat is composed of triglycerides and cholesterol so guess what when you release the fat your cholesterol has to come out it has to go through the blood it may increase temporarily but the problem is most of the cholesterol in your body is made by your own body only ten percent comes from the diet so if you eat more it makes less if you eat less it makes our body basically makes about 3,000 milligrams of cholesterol every single day so it needs it for hormones it needs it for the vision for the brain for the nervous system and act as a band-aid to help heal any type of lesions on the arteries the real problem is this high insulin that creates the inflammation in the destruction of your arteries so if your question is a little high this is a temporary thing it's not an issue and you want to keep your vegetables very high, we're between 18 to 23 hours of intermittent fasting okay this is where we get into some serious fat burning we get into something called autophagy, autophagy is a condition where your cells are recycling old and damaged parts it's cleaning of bacteria fungus candida and mold so it's like a self-cleaning action and your skin's going to start looking better it's going to be neuroprotective of your brain you're gonna actually have better memory better a mood better cardiovascular function and you're gonna save a lot of money because you're no longer consuming three meals a day or six meals a day you're doing two or even one meal a day so you'll say between 300 to 600 dollars a month so you're welcome so now you can see the big idea and the huge benefits that can occur these things may not even happen to you but I want you just to realize if they do there's a solution you've got to keep pushing through it until you get over here.