The #1 Ketogenic Diet + Intermittent Fasting Beginner’s Guide and Step-by-Step 30-Day Meal Plan: How to Get Amazing and Proven Fat Burning Results by Intermittent Fasting on a Ketogenic Diet: Ketogenic Diet + Intermittent Fasting, #1

By Mario Douglas

Combine the power of the Keto Diet and Intermittent Fasting for the most Aggressive Fat Loss of Your Life!

The ketogenic diet and intermittent fasting are both wildly popular and equally effective dieting options. But, what happens when you combine the two? That is what this book will focus on, making it rather unique.

Let’s start by looking at what both keto and intermittent fasting are. It is important to understand them at their foundation because this will get you started in seeing how both can work well together. The next step is getting the basics about how each of these work to cause WEIGHT LOSS AND FAT BURNING. The next step is seeing how powerful the two will be together.

In the first chapter, you will focus on INTERMITTENT FASTING. You will learn about the different methods, including the 16:8 technique which is among the most popular and flexible of choices. See why this type of diet works and why it is not like just any other diet on the market. There is a reason why people opt for intermittent fasting over traditional caloric restriction. In fact, this too has caloric restriction, but it happens in a way that is more natural and nearly effortless.

The next chapter is all about the KETOGENIC DIET. Learn about how it works and what it does in the body. Get tips about making the transition and ensuring that you are getting the right amounts of macronutrients each day. This is imperative, but also quite easy. You will also get the facts about the two different types of carbohydrates. This allows you to make the best choices and it will also ensure that your lifestyle changes are as subtle as possible.

Once you get to chapter three, you will start learning about WHY COMBINING THESE TWO DIETS IS THE BEST CHOICE FOR MAXIMUM WEIGHT AND FAT LOSS. You will see why they work together so well and get information about making the combined transition into each. Before you know it, you will be on your way to meeting your weight loss goals.

The fourth chapter is YOUR 30-DAY MEAL PLAN and it allows you to take everything that you have learned and start applying it to doing a combination keto and IF diet. This is actually the fun part because it is where your journey officially begins. With the meal plan, you will learn why a meal plan is ideal and you will see that it can be flexible, making it ideal for anyone wanting to pursue it. You will get information about when to eat and direction concerning making the right food choices. You will also have a chart that you can use to track your calories and macronutrients.

The final chapter will give you practical tips about following this combination diet, as well as weight loss and lifestyle changes in general. It ties everything together and gives you the information you need to be fully prepared to start this diet and find success with it.

• Language: English
• Publisher: Mario Douglas
• Release date: Mar 28, 2018
• ISBN: 9781386827436

Book preview

Introduction

Congratulations on purchasing The Ketogenic Diet + Intermittent Fasting Beginner’s Guide and Step-by-Step 30-Day Meal Plan and thank you for doing so.

The following chapters will discuss both the ketogenic diet and intermittent fasting. It will explain why combining these two diets allows for maximum results.

The ketogenic diet involves eating a low number of carbohydrates, high fat, and moderate protein. The purpose of the diet is to cause the body to go into ketosis, a type of metabolic state.

Intermittent fasting (IF) is a type of eating pattern. You will go between cycles of eating and fasting.

Both intermittent fasting and keto are diets, but they are also simple ways of eating. This means that it is sustainable and easily possible to maintain them for the rest of your life.

With keto, limiting carbohydrates contributes to weight and fat loss. With IF, you are naturally restricting calories since you are only eating at certain times. When combined, the reduction in both calories and carbohydrates can result in faster and steadier weight loss. Of course, when you maintain both styles of dieting, it also makes it easier for you to maintain the results that you achieve.

Getting the details about both and the power of combining them will help you to quickly see why people all over the world are excited about these two weight loss tactics. Once you have the right information, you can quickly get started so you can begin seeing results.

There are plenty of books on this subject on the market, thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible, please enjoy!

Chapter 1: The Details About Intermittent Fasting

What is great about intermittent fasting is that you are not told what to eat. Just when to eat. This means there are absolutely no food restrictions to worry about, whatsoever. There are different eating schedules you can choose from, based on your goals and preferences.

Fasting is something that humans have done since the beginning of time. Some do it for religious and cultural celebrations and others out of necessity. Think back to the hunting and gathering days. Humans were not able to just eat when they wanted. They had to find their food and preserve what they found for as long as possible. There were often times during this period when humans did not eat for days. The body is naturally able to handle fasting and it can quickly adapt to your chosen IF schedule.

There are numerous benefits associated with intermittent fasting. While fasting, your body’s insulin levels drop to promote fat burning. Cellular repair processes and cellular waste removal occur. Human growth hormone is secreted at a high level to promote muscle gain and fat burning. Several molecules and genes undergo positive changes, helping to protect against disease and promote greater longevity. In addition, the following benefits are backed by research:

It can help to promote the loss of excess fat

Reduced insulin resistance

Decrease inflammation and oxidative stress in the body

Promotes heart health

Promotes brain health

Intermittent Fasting Schedules

There are a number of potential IF methods for you to choose from. All work to restrict caloric intake and positively influence your hormones for optimal fat burning and weight loss. Which one is the best is ultimately determined by your preferences.

16:8 Method: This is generally considered the best and most flexible IF method. It is the one that many recommend since it is easy to transition into and follow over the long-term. With this option, you fast for 16 hours and can eat within an 8 hour window. This specific option was created for those training for athletic goals. It allows you to reduce weight without sacrificing nutrients or a healthy caloric intake.

The hormonal management associated with this option is superior compared to all other IF methods. This one also makes it easiest to use IF as a lifestyle instead of just a diet. No matter your current diet, you can easily start using the 16:8 method today. Little to no preparation is needed because just a few alterations to your meal times is all you need to get started.

The most common 16:8 schedule involves fasting from 8pm to noon the next day, meaning you can eat whenever you want through the middle of the day and into the evening. In my opinion, this is the best IF schedule to get started with because it fits beautifully into most people lives. First meal of the day is simply the time everyone else is having their 2nd meal of the day, and eating at 8pm is just like eating at dinner time with room for some snacking. I used to do 16:8 fasting like this but have changed my schedule to a 17:7 fast where I eat my last meal at 7pm instead so that I can get the benefits of an extra hour of fasting.

5:2 Method: This method is a bit different because you will not completely fast for any period of time. Instead, the fasting periods come in the form of severe caloric restriction. For those unable to fast completely, this is a viable alternative.

For five days of the week, you will eat as you normally do. No need to alter your food choices or when you eat. Then, for two days, you will only eat 500 to 600 calories per day. It is important that these are separated by at least two days of regular eating in between. For example, Monday and Tuesday, you eat regularly, Wednesday, 500 to 600 calories, Thursday and Friday, regular eating and Saturday 500 to 600 calories. This would be a starter week and you would continue the approximately every two days cycle from there.

On your restriction days, the general recommendation is to eat twice with each meal having equal calories. For example, one meal of 250 to 300 calories in the mid-morning and a second meal of 250 to 300 calories in