Intermittent Fasting And Ketogenic Diet Are The Perfect Combo
Doing intermittent fasting with the keto-green diet makes us reach ketosis quicker. Ketosis is a state when the body relies on fats for fuel or energy. This is the secret why you dont get hungry even if you dont eat for hours!
Dr. Anna Cabeca, a triple board-certified physician and womens hormone expert, created the Keto-Green way of eating. It has helped thousands of women who have adrenal fatigue and menopause symptoms. In the Keto-Green, you can eat:
- Alkaline foods such as artichokes, asparagus, broccoli, cauliflower and other similar veggies.
- Fruits such as avocado, berries, apples and apricots.
- Healthy proteins such as grass-fed meat and wild caught fish.
- Non-GMO soy from miso and tempeh.
- Healthy fats like ghee, nuts, olive and coconut oil.
- Superfoods such as Maca, Turmeric, Cinnamon and Green Tea.
If youre serious about feeling better, losing weight and getting rid of menopause symptoms, you should take Dr. Annas keto-green diet course. Did I tell you that its FREE?SIGN-UP RIGHT AWAY FOR THE 10-Day Masterclass!
I enjoy doing intermittent fasting. Its been part of my life for so long that it has become a habit that I cant do without!
Some say that its unsafe for menopausal women with adrenal problems to do keto-green and intermittent fasting, but Dr. Berg says otherwise! Listen to Dr. Berg clear this up :
Track Your Diet In A Food Log Or Journal
“Whether it’s an app or paper food logs, tracking what you eat will certainly be eye-opening. Almost everyone consumes more than they think. Write everything down as soon as you’re done eating so you don’t forget anything. The simple act of recording what you eat will make you eat less. When the calories are in your face, it makes you think twice!”
Allison Jackson, NASM-certified personal trainer and Precision Nutrition coach recommends using a free app like MyFitnessPal to take note of how many total calories you average in a week.
To lose 10 pounds fast, Jackson explains you’ll then want to cut your calorie consumption by 10%. “For example, if you average 2,000 per week, reduce that amount to 1,800 calories and see if you lose weight. You’ll also want to take notice of the percentage breakdown of protein, carbs and fat. Aim for a ‘bodybuilder breakdown’ which is 40% protein, 40% carbs and 20% fat. You’ll begin to drop weight in no time!”
Benefits Of Intermittent Fasting: Greater Insulin Sensitivity
Insulin sensitivity describes how sensitive various tissues in your body are to the effects of insulin. Insulin sensitivity can depend on our level of physical activity, our sleep patterns, what we eat and even when we eat.
Alternate day fasting seems to be more effective at improving insulin sensitivity and reducing fasting insulin compared to caloric restriction.
Time-restricted eating is another approach to intermittent fasting that may target processes and pathways associated with our circadian rhythms, including insulin sensitivity. Did you know that your metabolism changes throughout the day, as regulated by your internal biological clock as well as external factors such as exposure to bright light and food intake? For example, you are naturally more insulin resistant in the evening as your body prepares to burn fat as you sleep. Courtney Peterson and colleagues published a study in Cell Metabolism in 2018 showing that early time-restricted feeding, or eating within a 6-hour feeding period every day with breakfast around 8 am and dinner before 3 pm, improved insulin sensitivity, blood pressure, oxidative stress and appetite in men with prediabetes. These health benefits occurred even in the absence of weight loss.
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Do What You Already Know
“People should pick activities they enjoy and that fit into their lifestyle in order to increase their chances of sticking with it to lose the last 10 pounds. For those who have hit a weight-loss plateau and can’t seem to lose that weight, you’ll need to mix things up in order to see results. Tabata-style training, HIIT classes and resistance training can all be effective weight-loss modalities for the right person.” Timothy Lyman, ACE certified personal trainer and Director of Training Programs at Fleet Feet Pittsburgh
Saturated And Trans Fats
These two types of fat belong to the group of bad fats. Both saturated and trans fats can harm your body and are recommended to be avoided and substituted by healthy fats. Saturated fats are also called solid fats, due to their ability to become solid at room temperature. Dietitians recommend consuming no more than 13g of saturated fats per day. You can find this type of fat in animal meats and their products, dairy , certain vegetable oils , and processed foods .
Trans fats are not healthier than saturated fats. These fats are manufactured and were widely used in fast-food production, as they are relatively cheap and can be preserved for a longer time. It is best to avoid them completely. Trans fats usually occur in fried foods, some baked goods , cookies, crackers, pizza dough, fast foods, packaged foods, shortenings, and stick margarine . Always look for the words hydrogenated or partially hydrogenated fats or oils on the ingredients list and avoid those product that contain them.
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You Keep Breaking Your Fast
If you are used to snacking in between meals, staying without food for an extended fasting period could be difficult and affect your intermittent fasting results.
Consistently breaking your fast before your fasting window is up could be responsible for your lack of progress with intermittent fasting.
Your fasting period might be too long and switching your eating schedule a bit might be helpful. Consider reducing your fasting period to about 10-12 hours and begin to increase it as time goes on.
Moving up slowly allows your body to get used to going extended periods without food, therefore, you are less likely to break your fast prematurely.
When you can tolerate going longer without food, you could move up to the 16:8 intermittent fast. Here, you will have eight hours for feeding.
The Body Fights Us At Every Step
The reason the body is so resistant to losing that last ten pounds is that its a very unnatural act for the body to lose weight.
People often think that if theyre really obese that if they go on a very low-calorie diet, the weight will just fall off because they are so far over any normal weight.
They think that if they have been eating 5,000 calories and they drop down to 1,200, theyll lose 100 pounds in no time.
But it just doesnt work that way.
Your body will seize up on you whenever you create stress, and any new kind of deprivation in your life creates stress just like moving, divorce, or work problems will.
The body doesnt like to lose anything, especially weight, because it goes against its primary purposesurvival.
So, yes, as you get down to that last ten pounds, your body has been whittling away that body fat like crazy, and at this point, its thinking, Are we starving here?
Is the organism dying? And it begins fighting you on the weight even more, in two specific ways:
it slows the metabolism it holds onto pounds in case it needs to live off of your fat for a while .
So, you need to take your body by surprise, in a sense, with some new strategic ways to trick your resistant system into losing weight again.
Here are 7ways to do just that:
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How Long Should You Fast
The concept calls for going extended periods of time without eating, and people generally follow three common fasting schedules:
- Alternate-day fasting entails switching from a fast day to a feast day. On fast days, you typically consume about 25 percent of your daily calorie needs. For example, you might eat one 700-calorie meal on Monday and resume your normal diet on Tuesday. Or you can break up those calories over the course of the day say, by eating a 350-calorie lunch and a 350-calorie dinner.
- Whole-day fasting is also known as the 5:2 fasting schedule, which means you eat roughly 500-calories two days a week. The other five days have no food restrictions.
- Time-restricted fasting typically follows the 16:8 format, meaning you only eat for 8 hours throughout the day and fast for 16. For example, noon to 8 p.m. is a good guide as many people only eat lunch and dinner.
People typically lose twice as much weight when they do alternate fasting compared to time-restricted fasting, says Varady. The catch, though, is that people usually cant do it for more than 6 months. Eating 500 calories every other day is pretty tricky it messes up their social eating schedules and is hard to stick to, she says. But people find it easier to incorporate time-restricted eating into their lifestyle.
Not sure which one to try?
“If you like it then see how you do extending it to a 24-hour fast,” says Sowa
Focus On Food Quality Rather Than Counting Calories
“Stop focusing on calories and start focusing on the quality of the foods you eat. High-quality diet options are natural, whole, minimally processed foods, like vegetables, fruits, nuts or seeds that offer a lot more nutritional value in the form of vitamins, minerals, healthy fats, and fiber. These foods help tame hunger naturally and nourish our cells at the deepest level so that we aren’t left with constant cravings. Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California
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Make A Workout Schedule Ahead Of Timeand Stick To It
“Write down your workout and fitness class schedule before the week starts, and treat each workout like an important appointment. This will help you stick to a more consistent workout schedule, which can aid weight loss efforts.” Jim White RD, ACSM HFS, Owner of Jim White Fitness and Nutrition Studios
Intermittent Fasting Can Help You Lose Weight And Save Money Here’s How
Fasting has multiple benefits, including fewer potentially risky trips to the grocery store.
You’ve probably heard about intermittent fasting by now — it’s arguably the hottest health trend of the last couple years. It’s been heralded as not only a foolproof weight-loss method, but also a potential cure for things like high cholesterol, high blood pressure, poor sleep, insulin resistance, even cancer and Alzheimer’s disease. A 2019 study in The New England Journal of Medicine links fasting to “increased stress resistance, increased longevity and a decreased incidence of diseases, including cancer and obesity.”
Want to learn more? And maybe try it yourself? Here’s everything you need to know about intermittent fasting , including some of my own experiences with it.
Editors’ note: You should always consult with a doctor before making changes to your diet or eating behaviors.
Read more: The health risks of intermittent fasting: It’s not for everyone
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How To Lose 10 Pounds Fast
ByOwen Thompson | Submitted On February 19, 2010
If you have ever struggled to lose 1O pounds or have actually managed to suffer enough to lose a bit of weight only to see it come straight back afterward, you are probably wondering if any diet approach can work. Perhaps it is time you considered intermittent fasting.
Although fasting has been around for thousands of years, it is only recently that the advantages of intermittent fasting for fat-loss have really been explored. So what is intermittent fasting? Basically, this involves alternating periods of fasting with an eating window. These periods can be daily. For example a 16 hour daily fast. Another possibility is doing a 24 hour fast once or twice a week. Both approaches work well and will help shed those 10 pounds.
So what are the advantages of this style of eating compared to other diet plans? There are three main advantages:
Firstly Intermittent fasting is easy to set up. You don’t need to count calories and you don’t have to worry about eating exactly the right thing at the right time. The length of the fast/feed cycle can fit in with your life.
Secondly you can eat until you are full. After fasting for most of the day, you can eat without limiting yourself and feeling permanently hungry, a big problem on most diets and a principal reason for failure. As an added bonus, most people adapt very quickly to the period of not eating and tend to feel more mentally alert at this time.
What Are The Benefits Of Intermittent Fasting
Although there is limited research, the initial findings are promising. Here are the potential benefits of IF based on recent studies.
- IF can minimize insulin levels. It can also reduce fat mass and the risk of developing age-related diseases, according to a 2022 study in the Journal of Physiology and Biochemistry.
- IF may help prevent short-term and long-term memory loss, per a 2018 animal study in the journal Experimental Biology and Medicine.
- IF could aid in the treatment and prevention of obesity, per Wageningen Academic.
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How Many Calories Can You Burn Walking
“Calorie burn from walking depends on several factors, including age, weight, sex, walking pace and difficulty of your walking course,” says Alex Davis, co-creator of Ryan and Alex Duo Life. “Generally, 1 mile walked equates to 80 to 100 calories.” There are 3,500 calories in 1 pound. “This means to lose 1 pound, you’ll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day,” says Davis. At this rate, you could lose 10 pounds in 10 weeks.
The more you weigh, the more calories you will burn. According to calculations by the American Council on Exercise, a 185-pound person walking at a brisk pace of 3.5 miles per hour will burn 318 calories in one hour, and a 155-pound person walking at 3.5 mph will burn 267 calories in an hour.
The faster you walk, the more calories you will burn, so pick up the pace to lose 10 pounds in a shorter amount of time.
This is how many calories a 155-pound person burns walking for one hour at different paces, according to the American Council on Exercise physical activity calculator:
2 mph : 140 calories
3 mph : 232 calories
3.5 mph : 267 calories
4 mph : 351 calories
5 mph : 632 calories
Shrink Your Portion Sizes
“One of the keys to long-term and sustainable weight loss is to cut total calorie intake, and there’s no better way to do that than by eating just a little bit less of what you currently eat. Once you get into a habit of reducing portionsespecially of sugary, fatty and other nutrient-poor foodsyou can fine tune your diet to incorporate more nutrient-rich foods. But paring portions is still the best first step .” Elisa Zied, MS, RDN, CDN, author of Younger Next Week
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How To Get Started With Intermittent Fasting
There are two schools of thought with regard to how to structure your fasts. The first is fairly different from what’s described above it’s commonly known as 5:2, meaning you eat normally for five days of the week and fast for two. That may work for some, but two days of virtual starvation doesn’t sound very appealing.
I prefer the daily method: Fast for at least 16 hours per day. The aforementioned New England Journal of Medicine study was based on an 18:6 structure: 18-hour fast, six-hour window.
“16:8 is a great place to start,” Stephens says, “but it may not be a weight-loss window for many people. That’s because fat-burning ramps up between hours 18 and 24 of the fast. 19:5 was a great weight-loss sweet spot for me, and I lost at about a pound per week when doing it. With 19:5, you fast for 19 hours a day and have an eating window of five hours. Your sweet spot may be different from mine, of course. Maybe it will be 18:6 or 20:4.” Experimentation is key, she adds.
Before you embark on this journey, I recommend reading CNET writer Caroline Roberts’ guide to doing intermittent fasting safely.
If your eating window doesn’t include breakfast, you can still drink coffee as long as it’s black and unsweetened.
How Much Weight Can You Lose With Intermittent Fasting
The amount of weight you can lose through intermittent fasting depends on your starting weight, medical conditions, type of food you eat on your non-fasting days, and other factors like your lifestyle, age, and activity level.
For example, if you choose to eat sugary desserts, drinks, and refined, ultra-processed carbs during your non-fasting days, a fast may not help you lose body fat.
However, if you pair intermittent fasting with healthy eating, you can experience healthy weight loss. A systematic review of 40 studies published in Molecular and Cellular Endocrinology found intermittent fasting was effective for weight loss, with a typical loss of seven to eleven pounds over ten weeks. If you weigh roughly 200 pounds, that equals a five percent loss of your total body weight in just ten weeks.
You might want a quick weight loss fix, but experts recommend you dont try to speed up the process. The Centers for Disease Control and Prevention and the UKs National Health Service recommend you shoot for a safe rate of one to two pounds per week.
According to the CDC, if you lose weight gradually and safely, youll be more successful at keeping it off. So, the average weight loss per week with intermittent fasting is safe, effective, and long-term.
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