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Low Carb Meal Plan For Intermittent Fasting

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Too Much High Impact Exercise

2022 Intermittent Fasting Meal Plan (Carb Cycling) – Join Me!

Everybody knows exercise and incorporating a lot of movement in your routine is very beneficial for our health and generally highly recommended. But too much exercise, especially if they are high-impact, can actually cause more oxidative stress and inflammation.

A much better idea is to go for low-impact exercises that are restorative. Some examples would be pilates or yoga that focuses on breathing, giving an overall sense of calm.

You can check out my video for Flow Yoga with instructor Henry Richardson, to get inspired in your workout routine.

Is Intermittent Fasting Keto

This way of eating can align with keto, and some research shows that it can help you achieve better fasting results .

Rather than thinking of these approaches as intermittent fasting vs keto, they can work together to ensure you dont feel hungry since youll enjoy healthy and satisfying fats during your eating widow.

How Do I Combine Fasting With Atkins 20

While we do not suggest that you combine these two approaches. However, if you are keen on combing the two, we recommend starting your low carb diet for 23 weeks prior to fasting so that you can safely and completely adapt your body.

We do suggest pairing intermittent fasting with an Atkins 100-type approach, which allows for a few more fiber-rich carbohydrates each day. This can reduce some of the stress that may occur when strict carbohydrate restriction is paired with IF. Atkins 100 also more closely resembles the research that has combined low carb eating with fasting.

Read Also: How Much Should You Eat When Intermittent Fasting

Intermittent Fasting Carb Cycle Featured Diet

If you follow me on social media, you know that I keep my body photo shoot ready at all times. I stand just over 6 feet tall and weigh around 215 pounds with 4%-5% body fat. I maintain that year round despite being on the road almost as many days as Im home. Most people are shocked that Im able to maintain all my muscle mass and stay so lean while living in hotels, eating at restaurants and making my way around the globe via planes, trains and automobiles.

But I have a secret. It’s my diet. Yet its not really a diet. Its a lifestyle.

I call it Intermittent Fasting Carb Cycle. It allows me to live on the road and stay shredded to the bone without much effort and with very few dietary restrictions.

Thing is, I’m a big time foodie. I love donuts, among other delicious and not-so healthy foods. My IF Carb Cycle diet allows me to eat most foods, within reason, and of course, within a certain time. Some weeks, I may have donuts three days or more!

Obviously, theres no true way to eat whatever you want, whenever you want it, and still achieve impressive physique and fitness results. But you can get pretty close with just a little bit of discipline. And my IF Carb Cycle is just the discipline you need.

What is IF?

The Science of Intermittent Fasting

IF Convenience

If science-backed benefits on your health, physique and performance aren’t compelling enough, consider this practical selling point of IF: convenience.

Hunger and Perspective

IF Meets Carb Cycling

What About Supplements And Water

IF Meal Plan

So youve decided to fast, and you know when to eat food, but what about those things you consume that arent strictly food?


For the purposes of fasting, supplements count as food, and should be consumed within your eating window.

If you have supplements or medication meant to be consumed at a specific time of day, with or without food, we recommend you consult your doctor or health care practitioner to determine if fasting is right for you and how to choose the right schedule.


Staying hydrated is always important, and especially so on a fast where you wont be consuming anything else.

Plain water, unsweetened sparkling water, or coffee and tea without anything added are all acceptable beverages during your fasting hoursbut good old water is definitely your best bet.

Also Check: What Is Daniel Fasting In The Bible

Keto Shopping List For The Meal Plan

This shopping list is for two weeks worth of food. The ingredients listed is enough to make the full 2 weeks and some leftovers.

This food list is based on the above meal plan. However, keep in mind that you need to be aware that depending on your needed calories, you will need to make more or less food. I give a round estimate of how much I personally make.

Most of the recipes I list are pretty savable. You can freeze leftovers and use them in the following week when we turn the fasting into a more intense approach. Alternatively, you can refrigerate them for a couple of days and have them later in the week.

The Benefits Of Pairing Keto Plus Intermittent Fasting

Now that you can see the similarities between keto and intermittent fasting, youre probably wondering, What happens when I combine these two metabolic powerhouses?

All the benefits of IF are increased if you also pay attention to what you eat during the eating window, explains Bowden.

Keto is known to accomplish many of the same goals goals so adhering to a keto way of eating during your eating window is a terrific way to accelerate your results, Bowden says. Heres what you might experience:

Also Check: What Fasting Plan Is Best For Me

Does Carb Cycling With Intermittent Fasting Work

If carb cycling can help burn fat, and intermittent fasting helps too, does the combination of intermittent fasting and carb cycling boost fat burn?

According to most experts, the answer is to be determined. Thats mostly because there hasnt been much scientific research on carb cycling.

After losing 100 pounds with a low carb diet, plus intermittent fasting, I believe fasting is a great addition to most plans. It can be especially helpful when it comes to keto since its not always the easiest diet to follow. On days you stray from a keto meal plan, fasting is a great backup to ensure you get results.

Of course, Im not advocating you purposely cheat because you also fast but its a good way to pad results in the event that life happens.

Carb cycling is something Ive added more recently into the mix but its a tool I wish I added much sooner. While you should be fat adapted prior to adding carbs back in, its a great way to stave off boredom. Eating high-carb foods a few days each week makes it feel like youre cheating on low carb, but on purpose.

As long as you dont take advantage of high-carbohydrate days by eating junk, adding in a few extra grams of carbs a few days each week could even help you become metabolically flexible.

The good news is you dont have to follow a keto carb cycling plan to make intermittent fasting carb cycling work. In fact, you may see quicker results when adding in a few low carb days from a high-carb diet.

Fasting For 12 Hours A Day

A Low Carb Diet Plan that reduces 93% of PreDiabetes (Easy) | Jason Fung

This intermittent fasting method is pretty straightforward and simple. Many people who are just starting out tend to like this option because the fasting portion can occur during times of sleeping as well. Fasting overnight is a great way to knock out a large chunk of the fasting time, leaving very few “awake” hours to not eat.

An example of a 12 hour fast is fasting between the hours of 7 pm – 7 am. So your cut-off for eating is 7 pm, no more evening snacks.

You May Like: What Foods Can You Eat When You Are Intermittent Fasting

Intermittent Fasting Meal Plan

Learn the secrets to building an intermittent fasting meal plan thats easy to follow and that supports your health goals.

In this post, I share everything you need to know to build your own or keep reading to print a done-for-you intermittent fasting meal plan pdf.

The best way to achieve your health goals is to have a plan to get there and, if youre practicing intermittent fasting and want to eat healthier meals or lose weight, having a meal plan is the best way to get there.

There are 3 elements that any meal plan should have it must be easy to follow, it must be kept simple and organized, and must have delicious foods that can be made quickly with easy-to-find ingredients.

Ill share more on how to do this yourself below but if reading that is overwhelming or are new to intermittent fasting, check out my Intermittent Fasting eBook.

Intermittent Fasting Book + Meal Plan

Everything you need to jumpstart your intermittent fasting journey: full eBook, meal plan, plus recipes!

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.

Read Also: How Much Weight Loss Intermittent Fasting

Low Carb Intermittent Fasting Meal Plan Philippines

heart sickness. You recognise, a long time in the past, Dean Ornish and associates published proof within one of the most prestigious medical journals within the world that our leading cause of death may be reversed with weight loss plan and lifestyle adjustments on my ownyet, rarely anything modified.

What Is A Low Carb Diet

Summary Low

If you take the tenets of a keto diet and apply the low-carb attributes to what you can consume during the eating window of intermittent fasting, you can amplify the number of fat cells burned and how long you remain in ketosis.

And for some dieters who want to lose weight and burn body fat for good, this is particularly true. When it comes to blending a ketogenic diet with low carb intermittent fasting for weight loss success, thanks to an enhanced metabolic switch.

The scientific evidence behind a low-carb diet helping weight loss includes boosting the metabolic process and the production of ketones within the liver. These ketones target body fat and allow blood glucose levels to lower and be safely flushed out of your system.

Instead of refueling yourself with high carb foods outside of fasting periods that would just contribute to blood sugar levels you need to burn off, eat reduced carb foods from the ketogenic diet for faster weight loss.

Overall, following a low-carb eating plan outside of extended fasting also lowers triglycerides, which are responsible for redistributing fat cells through the bloodstream and contribute to insulin resistance and fat stores.

So, lets take a look at how combining low-carb eating plans with intermittent fasting can guide you to drop weight and improve health benefits, based on further research.

Recommended Reading: What Is The Normal Range For Fasting Blood Sugar

What Is The Keto Diet

Keep calm and eat bacon! Its my new favorite Keep Calm meme.

Youre probably wondering what bacon has to do with the equation, and why the hell its being mentioned in an article about diets, fasting and weight loss.

So whats the story?

Two words ketogenic diet!

A ketogenic diet, AKA a Keto Diet, is essentially a really low-carb but high in fat diet, in which your body is forced into producing more ketones in the liver.

Its these ketones that are used for energy.

The chances are youve at least heard of the Keto Diet, or perhaps youve heard it mentioned under one of its other guises, for example, a low-carb diet, a low-carb high-fat diet, or simply the latters acronym the LCHF diet.

Firstly, before we get into the ins and outs of how the Keto Diet works, its important to understand the reason why most people put on weight in the first place is because of carbs carbs aren’t great!

When you eat anything with a high carb content, your body immediately reacts and produces glucose and insulin.

Because glucose is essentially the easiest molecule that your body can convert into energy, its considered to be the primary energy source, but even with its primary status, it doesnt necessarily mean its the best source of fuel.

The insulin thats secreted into your body is produced to help process the glucose in the bloodstream and deliver it to where it needs to go around your body.

What happens to these fats?

After Years Of Dieting Ups And Downs I Wish That Id Known That Weight Loss Doesn’t Have To Be All Or Nothing

The more I told myself I wasnt allowed to have something, the more I wanted it and the more Id binge when I finally had it. If you want the pizza, eat the pizza and move on. Eating one salad doesnt make you lose 45 pounds, just as eating a few slices of pizza doesnt make you gain 45 pounds.

I also wish I had known that not everything is about the number on the scale. I used to hop on the scale multiple times a day, but that number fluctuates for me *so* much. Now, I weigh myself on Thursday mornings, that’s it. I use it as a small indicator of my progress, but I also do body measurements. Seeing myself lose half an inch here, half an inch there felt super rewarding.

I also tune into how my clothes fit and how Im feeling overall. I dropped from a size 24 in jeans to a size 16, and from XXL tops to a standard large.

Also Check: How Often Should I Weigh Myself With Intermittent Fasting

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.

I Started Working Out At The Very Beginning Of My Journey

3 Tweaks to the Traditional Ketogenic Diet Plan â Low Carb Intermittent Fasting â Dr.Berg

I did not work out at all before I started losing weight. So when I first started, I could barely finish a workout because I was so out of shape and exhausted. But I worked hard. My workout routine was sweating five days a week, which included walking and the elliptical. At the beginning, I walked in the morning for 30 minutes and did the elliptical after my last meal for 30 minutes.

Now, I walk and jump rope. I got into jump rope because Im a stay-at-home mom, and I needed an exercise that I could easily perform and required minimum equipment. It wasnt hard for me at all because it became something me and my daughter could do together. We have so much fun while doing jumping rope. I do not follow a specific jump rope workout, but I have a goal of jumping 1,000 jumps three to four days a week, and I also walk one hour every day.

Read Also: What Are The Rules For Intermittent Fasting

Are You Ready To Turn Your Body Into A Lean Fat

Intermittent fasting is the easiest thing you can do to improve your health on a cellular level and show off those results on the outside, too. Your body was designed to eat good foods and be the attractive person youâve always dreamed of being. The problem is that we get caught up in eating too much junk food too often. Intermittent fasting combined with the ketogenic diet is the offspring of two scientifically proven weight-loss methods into one brand-new way to live your life. The best part is you can eat keto-friendly foods that make you truly feel full, so you donât even feel hungry when youâre fasting.

Keto Diet and Intermittent Fasting is the best guide for:

  • Losing excess weight and keeping if off
  • Eating delicious foods that make you feel full
  • Learning to harmonize your bodyâs natural eating rhythms
  • Look better and feel better
  • Heal your body from the inside out

Jennifer Fitchett have penned an essential new guide to intermittent fasting and the keto diet designed for men and women of any age. People of all ages can instantly start this scientifically proven diet and see results fast!

If you want to maintain healthy, long-lasting relationships with your children, then scroll up and click the âBuy now with 1-Clickâ button right now!

  • 6 x 0.7 x 9 inches
  • Ketosis With Intermittent Fasting Step

    You will need to think of the right schedule for your lifestyle and experiment to see what works best for you.

    Kickstart Ketosis

    If you are just getting started with intermittent fasting, I suggest you start with the fasting mimicking diet or the keto diet. If you choose the keto diet, you may only need a few days as well. You will most likely get the keto flu and when you feel better, you will be in ketosis.

    If you choose the fasting mimicking diet, you may not notice a difference the first time around. Keep experimenting with intermittent fasting the rest of the month and you will notice that when you do the fasting mimicking diet again , it will be a lot easier. You will achieve ketosis.

    Choose Your Intermittent Fasting Schedule

    For some people, it takes more than 16 hours to get in ketosis using intermittent fasting. Testing could be helpful. I use this ketone monitor :

    You are in ketosis when your reading is anything above 0.5 mmol/L. With time, you will know the difference without even measuring.

    Start gradually, fast from 8 pm to noon the next day for 2-3 weeks, and see if you notice a difference. If you dont, increase your fasting window or try a different intermittent fasting method that doesnt require daily fasting like the Eat-Stop-Eat Diet.

    Don’t Miss: How Long To Lose 10 Pounds Intermittent Fasting

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