WHAT IS KETOSIS: The term “keto” in the word ketosis comes from “ketones”, the name of small fuel molecules in the body. This is an alternative fuel for the body, produced from fat we eat, and used when blood sugar (glucose) is in short supply.
These ketones are produced when you eat very few carbs (the main source of blood sugar) and only moderate amounts of protein (excess protein is converted to blood sugar).
Under these circumstances, fat is converted in the liver to ketones that then enter the blood stream. They are then used as fuel by cells in the body, just like glucose. They can even be used by the brain. This is extra important, as the brain cannot be directly fuelled by fat, and it’s a very hungry organ.
MAXIMIZING FAT BURNING: One way to enter the state of ketosis is to eat a ketogenic diet. On our KetoFast Diet Plan, the bodies reserve of glucose starts to run out, your entire body switches its fuel supply on fat. The levels of the fat storing hormone insulin levels become very low, and fat burning increases dramatically. When the body produces enough ketones to measure significant levels in the blood (usually over 0.5 mm) it’s said to be in ketosis.
A strictly low-carb or “keto” diet, can be eaten for any amount of time. It also results in ketosis. It achieves many of the benefits of fasting – like weight loss – without having to fast. If you’re following a Low-carb or Keto diet then you may have experienced symptoms such as dehydration or constipation. Please remember, water makes up more than 50% of your body and is simply needed for survival. When we drastically restrict carbs, this leads to the body shedding water weight rapidly & is why dehydration is the most common side effect of a ketogenic diet that you will likely experience in the first few weeks.
INTERMITTENT FASTING METHODS: There are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and fasting periods. During the fasting periods, you eat either very little or nothing at all.
What Is Intermittent Fasting (IF)? Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends. People are using it to lose weight, improve their health and simplify their lifestyles. Intermittent fasting (IF) is an eating pattern. It doesn’t specify which foods you should eat but rather when you should eat them. It’s not a diet in the conventional sense but more accurately described as an eating pattern. Common intermittent fasting methods involve daily 16-hour fasts.
Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. Fasting from time to time is more natural than always eating 3–4 (or more) meals per day. By reducing your calorie intake, you will result in weight loss.
Here are the two most popular methods recommended by most:
Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 13:00–21:00. Then you fast for 16 hours in between.
18:6 involves fasting for 18 hours out of the day, leaving you with a six-hour eating window. This could mean eating lunch at 12:30, a snack at 15:00, then finishing dinner by 18:30. This is a much more rigid form of intermittent fasting, and definitely best saved for experienced fasters who’ve tried other methods. This plan might be right for you if your weight loss has stalled doing 16:8 or if you tend to overeat with a longer eating window.
We at Fit Food 4U recommend: Start with a 12-hour fasting window, gradually work your way up to 14 hours, then 16 hours. Drink black coffee, tea, water, and green tea to fill you up during your fasting window, and be sure to get at least seven hours of sleep a night to prevent cravings caused by fatigue.
(Don’t fear as you sleep half of the hours away!)