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Free Keto Intermittent Fasting Meal Plan

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Keto Can Fuel And Protect Fasting

Dr. Bergs Meals and Intermittent Fasting Pattern

Studies show that intermittent fasting can increase the production of stem cells in the intestines, muscles, and brain. At the same time, IF preserves the ability for stem cells to regenerate independently in the long term.

Yet ending a fast with sugary processed foods can lead to precancerous lesions and increased cancerous activityespecially in the intestines and liver.

Combining intermittent fasting with a high-fat, low-carb keto diet fertilizes the fresh crop of new cells with energy-packed ketones, while protecting them from the damage wrought by carbs and insulin.

Eating Only 20 Grams Of Carbs A Day Is Hard

The keto diet plan is a high-fat and low-carb diet. I would actually describe it as extremely low-carbyou’re allowed to eat just 20 grams in a day. Some people on keto follow a net-carb plan and you’re allowed to eat more carbs in a day. For my 30-day diet and for the sake of simplicity, I stuck with total carbs.

As a rule, I aimed for 20 grams each day-2 at breakfast, 5 at lunch, 3 for snacks and 10 for dinner. I found that if I aimed for 20, I’d land under 30. That was successful enough for me.

The key to hitting my number was to plan, plan, plan. I worked out all three meals, condiments, and snacks on the weekends. If I knew what I was having and what I was “allowed” to have while staying under my carb goal, I found managing the infrequent cravings and hunger pangs easier. I can’t stress enough the importance of planning for a keto diet.

What Is A Ketogenic Diet

A ketogenic diet means eating high-fat, moderate-protein, and low-to-no carbohydrates.

When the levels of ketones in our blood get elevated, we enter the metabolic state called ketosisthe root of the term keto diet.

The calorie breakdown of a typical ketogenic diet looks like:

  • 70-80% of calories from fat
  • 15-30% calories from protein
  • 0-10% calories from carbohydrates

Most ketones pack more energy per unit than carbs. They can also fuel the vast majority of your cells. For the few other types of cells that need glucose, your body will synthesize it from protein. This is a natural process called gluconeogenesis.

Recommended Reading: Is Intermittent Fasting Bad For You

How Much Weight Can You Lose In A Week With Intermittent Fasting

There are many different kinds of intermittent fasting, but in your first week you can lose 5-10 lbs if you are super strict and hitting that calorie deficit while eating a low carb meal plan. This will be mostly water weight of course so after this first week the weight loss is more than likely to slow down.

The best way to lose weight is to eat less calories than your body burns every day. This means eating fewer calories than you burn during physical activity. The amount of food you should consume depends on how active you are. If you exercise regularly, you should eat around 1,200 calories per day. However, if you dont exercise at all, you only need around 500 calories per day.

Intermittent fasting is a dieting method where people restrict their calorie intake to below what they would normally use. They do this by following a specific schedule of eating and fasting throughout the day. Some people fast for 16 hours while others fast for 24 hours .

Fasting allows the body to rest from digesting food, which helps the body to burn fat faster. It also reduces blood sugar levels, which makes it easier to control hunger pangs. In addition, fasting improves insulin sensitivity, which promotes healthy metabolism.

When you start intermittent fasting, you might feel hungry after eating breakfast or lunch. To avoid this, try drinking water before eating anything else. Drinking water first will help you feel full faster and prevent you from overeating later on.

What To Eat & How Much

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The Keto diet and Intermittent Fasting is NOT about counting calories. I am including this info due to the number of questions Ive received from readers! First, make sure you dont under eat and that you are getting proper nutrients from your meals.

Most dieticians agree that you need at least 1,200 calories per day. If you feel that you absolutely must track your calories, this calculator will help you determine the number of calories to eat per day!

Instead of counting calories, I recommend you focus on eating nutrient-packed, low carb Keto-friendly foods like lean meats, eggs, and vegetables.

Also Check: Intermittent Fasting Expected Weight Loss

Benefits Of Keto Diet

With its soaring popularity, keto has received a lot of attention from researchers. Though the science is still coming out, clinical studies have already found that keto can provide numerous benefits including:

  • Improved blood lipid levels.
  • Make meals more satiating, reducing cravings for processed and high-carb foods
  • Regulates inflammation and increases immunity
  • Helps your body absorb fat-soluble vitamins .
  • Protects the glycocalyx the membrane that covers the surface of every cell, responsible for overall health, and is easily damaged by sugar intake.

Intermittent Fasting With Keto Benefits

I typically dont recommend women practice both intermittent fasting and the keto diet long term, mostly because women tend to require more carbs to maintain a healthy hormonal function and may be more susceptible to the negative effect of too much stress hormones . However, I always recommend you experiment to see what works for you since each of us is so unique. Thats what my 7-Day Intermittent Fasting Keto Meal Plan pdf will help you do as well. You may find that combining intemittent fasting with keto brings you some important benefits.

Also Check: How Many Hours Is Fasting

Can You Drink Coffee While Intermittent Fasting

Yes you can drink coffee while fasting. Especially in the morning try to hold off as long as you can so the appetite suppressant effect of coffee last longer. Also can have another cup or two in the afternoon.

Coffee will help you overall along with adding in some additional antioxidants. Don’t add in any creamer not even sugar creamer or sugar substitute. I know it may have little to no calories, but it will hinder your weight loss because it tricks your body into thinking sugar is coming so you still get an insulin response. You don’t want this as you are trying to correct that insulin response by becoming less insulin sensitive.

What To Keep In Mind When Creating Your Ketogenic Meal Plan

Dr. Berg’s Webinar on Healthy Ketosis & Intermittent Fasting Plan

If youve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means youll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says.

The remaining calories in the keto diet come from protein about 1 gram per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day, says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.

One thing to remember: Its easy to get kicked out of ketosis, says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could revert to burning carbohydrates for fuel rather than fat.

Also Check: How Long Is Intermittent Fasting

/8 Intermitting Fasting Eating Plan

A lot of people start here and it is a great place to ease into it. Its simple you eat 8 hours a day and you technically don’t need to skip breakfast you can just push it back a couple hours usually and get away with 3 meals still.

Upsides This is more for those that have a long work day and need some flexibility. It is very sustainable especially for the long term benefits.

Downside you will need to eat very clean to get the benefits of this. You may want to add in 24-36 hours of fasting.

Example eating plan: 11am-7pm

11am: Scrambled eggs, bacon, and wheat toast

3:30pm: Chicken Salad with blue cheese dressing

6:30-7pm: Steak with some red potato fries

Intermittent Fasting And Keto In Human Evolution

For nearly two million years our ancestors lived in a world teeming with large prey . 3

When a hunt was successful our ancestors feasted, and when the hunt failed, they fasted.

Over eons of human evolution, our ancestors whose brains and bodies functioned the best in fasted states were also the best at hunting and gathering foodand ultimately at surviving and reproducing. This means the genes that shaped their metabolism have been passed along to us.

We see evidence of our bodies adaptation to cycles of fasting and feasting in the way we:

  • easily store fat: Our fuel supply in-between successful hunts
  • easily go into ketosis: How we convert stored fat and the fat we eat, into fuel during times when carbohydrates and calories are scarce.
  • have reduced cognitive ability when not fasting, because our brains are hard-wired to function optimally during times of food scarcity.

Also Check: How Does Fasting Help Prayer

Ketogenic Diet Meal Plan

Switching to a ketogenic diet may seem overwhelming, but it doesnt have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. Some online tools and calculators can be helpful.

In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake.

Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

Printable Free 28 Day Keto Meal Plan

Pin by Michelle Karno on Intermittent Fasting
Meals
Breakfast Tomato, cucumber, unlimited greens, 8-10 green-black olives, 2 thin slices of fatty cheese 1 avocado or 5 walnuts, 1 slice of feta cheese, green salad with 2 tablespoons of olive oil 1 boiled egg, 1 avocado or 5 walnuts, 2 slices of feta cheese Tomato, cucumber, unlimited greens, 8-10 green-black olives, 2 thin slices of fatty cheese 2 slices of cheese , 10 olive green / black, 5 walnuts, green leafy vegetable salad 1 avocado or 5 walnuts, 1 slice of feta cheese, green salad with 2 tablespoons of olive oil Tomato, cucumber, unlimited greens, 8-10 green-black olives, 2 thin slices of fatty cheese
Lunch 100-150 grams of fish / Chicken, green salad as desired 150-200 grams of lamb chops, 100-150 grams of red fruit 150-200 grams of meat, green salad unlimited 100-150 grams of fish / Chicken, green salad as desired 150 grams of red meat tenderloin prepared in butter, green leafy salad 150-200 grams of lamb chops, 100-150 grams of red fruit 100-150 grams of fish / Chicken, green salad as desired
Dinner 100-150 grams of turkey, unlimited green salad with 2 tablespoons of olive oil 150-200 grams of boiled turkey, green salad 150-200 grams of boiled turkey, unlimited green salad 100-150 grams of turkey, unlimited green salad with 2 tablespoons of olive oil 150 grams of grilled meatballs, green leaf salad 150-200 grams of boiled turkey, green salad 100-150 grams of turkey, unlimited green salad with 2 tablespoons of olive oil
Snack

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Intermittent Fasting And Keto: The Takeaway

As ways of eating inspired by ancestral eating patterns, intermittent fasting and keto are two sides of the dietary coin.

Intermittent fasting speeds up metabolism, while keto switches your body into metabolizing its excess fat stores.

Intermittent fasting activates cellular spring cleaning and renewal, while keto eliminates the sugar that can damage cells while feeding new cells with energy packed ketones.

These complementary forces enhance many of the shared benefits of intermittent fasting and keto including increased weight loss, reduced risk of diseases, reduced inflammation.

For women combining IF and keto can be particularly important by protecting against hormone imbalances that can be triggered by hypoglycemic stress. As always, these benefits depend on a well-formulated approach centered on healthy whole foods. We recommend building your intermittent fasting and keto meal plan around whole animal-based foods, keto specific superfoods, and exploring organ meats.

Article Sources

Bodyfast: Best Fasting App For If Coaching

BodyFast offers 10 options to choose your plan. It includes coaching as well as a meal planning guide. If you are struggling with IF mechanics, BodyFast troubleshoots your challenges and helps you overcome them. BodyFast provides coaching based on data input such as your age, your weight goals. For better results consult a dietician and customize your meal plan. BodyFast is the best fasting app available on Android and iOS for IF coaching.

  • Access to nutrition tips and community updates
  • Graphs of current and goal weight with BMI
  • Win trophies when you achieve a milestone

Also Check: How To Calculate Fasting Time

May Smooth Your Transition Into Ketosis

Keto is about switching your body from using carbohydrates for energy, to turning fat into ketones. The typical way to do this is by cutting carbs and increasing fat intake in your diet. For many people this transition can take some time and it comes with a number of unpleasant side effects known as keto flu.

IF speeds up ketosis and smooths the transition. When you fast, your insulin levels drop, causing your body to use its stored carbs . Once these are depleted your body begins using fat for fuel. 12

Think of fasting as a way to jump start ketosis.

How To Not Break Your Fast In The Morning

The BEST Keto and Intermittent Fasting Tips – Dr. Berg

You will notice that I include coconut milk in my morning coffee. Most fasting experts would tell you that any type of calories will break your fast and that you need to take your coffee black. I have tested my blood glucose level before and after my coffee and it doesnt change, so I dont mind not sticking to this rule. When you eat, your blood glucose rises. Fasting helps improve your insulin sensitivity by reducing the need to produce insulin for a longer time each day when you are fasting. When your blood glucose doesnt rise, your body is not producing more insulin. You may also add ghee or MCT oil to your coffee.

Also Check: Intermittent Fasting Tracker Free App

How Do You Do Intermittent Fasting

There is no one set way on how to do intermittent fasting. This eating plan has numerous variations and the trick to it is finding which one works best for you. Some types of intermittent fasting methods include:

Read More:Intermittent Fasting And Working Out: Heres What Science Actually Says About This Combo

Adjustments For Weeks 3 & 4

Now that youve had a chance to adapt to a pseudo-fast, we are going to start being more aggressive with our fasting window here. Well turn it into a 21/3 or an 18/6 fasting protocol.

What do these numbers mean? 21/3 means 21 hours of fasting and 3 hours of eating, and 18/6 means 18 hours of fasting and 6 hours of eating.

Obviously, this doesnt mean youll be eating for 3 or 6 hours nonstop, but it is your window of opportunity to get all of your daily calories in. If youre not the best at eating a lot of food in 1 sitting, choose the 6-hour window.

Recommended Reading: What Should You Eat On Intermittent Fasting

Benefits Of Keto Crackers

This keto crackers recipe uses a wide range of healthy ingredients each with its own unique benefits. It makes 15 servings with each serve contain just 0.6 grams of net carbohydrates.

Sunflower seeds – packed with healthy fats, protein and antioxidants. A great source of vitamins E and B1.

Pumpkin seeds – high in fiber as well as being a good source of magnesium and zinc. Pumpkin seeds are great for your heart, can improve your sleep, have anti-inflammatory properties and boost your immune system.

Sesame seeds – contain sesamin and sesamolin which have antioxidant and antibacterial properties. They’re also a good source of fiber, protein and healthy fats.

Flax seeds – high in omega-3 fatty acids and can lower cholesterol levels while regulating blood sugar levels.

How To Create An Intermittent Fasting Meal Plan

Sample Keto Diet With Intermittent Fasting

How to Create an Intermittent Fasting Meal Plan

Posted a year ago

Adopting an intermittent fasting practice isnt always easy. It often means changing long-standing habitshabits like curling up on the couch after dinner with a bowl of mint chip ice cream.

Meal planning makes things easier though. When you commit to an intermittent fasting meal plan, you increase your chances of following through with it.

Its basic psychology. When we make a plan, were more likely to perform the desired action. In one study published in the Journal of British Health Psychology, people who wrote down when, where, and how they would exercise were 2-3 times more likely to exercise than controls.

The same principle applies to intermittent fasting. Charting your fasting and feeding periods in advance will help you stick to the program.

In this article, youll learn how to make a meal plan to fit your fasting goals. Before that, though, lets talk about nutrition.

Recommended Reading: How Quickly Can I Lose Weight Fasting

Benefits Of Intermittent Fasting

Were all crazy busy.

Really, is there anyone out there that has time to prepare X amount of meals to eat every 3 hours?

If you are one of these people, I take my hat off to you.

When you fast, you only really need to think about the food that youre going to consume in your eating window.

Lets face it were all so busy and life often gets in the way, so only having to think about what youre going to eat in a shorter amount of time is one less decision youre going to have to make on a daily basis.

Eating fewer meals in a window instead of those birdfeed-like ones throughout the day will also mean you can sit back and enjoy bigger portioned meals.

You wont have to worry about hunger because youll have eaten enough and youll feel satiated.

And, guess what?

Youll still have eaten fewer calories than normal.

At the end of the day, IF doesnt need that much time to prepare.

Itll also probably cost you less.

Instead of having to buy food and prepare six individual meals every day, you only need to make two.

Rather than having to stop whatever it is youre doing six times throughout the day, youll only need to do it twice.

And if youre like me, who hates any type of housework , youll only need to wash the dishes twice in a dayyou get what Im saying IF is more convenient and cheaper!

There are also the health benefits of IF that cant be overlooked.

It promotes growth hormone secretion and insulin sensitivity, two essential things for fat loss and muscle gain.

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