Intermittent Fasting and Ketogenic Diet Made Easy: How to Lose Weight and Fat Fast and Safe and Keto Meal Plan

By KB Mac

What happens when you combine the two best fat burning diets? You supercharge your weight loss. Do you find yourself asking why you can’t lose fat faster?

Intermittent fasting and the keto diet are perfect for each other. I’ll show you multiple ways to combine the two and I make it easy.

What is intermittent fasting? What is the Ketogenic diet all about? The former isn’t very complicated, and the latter can be difficult to figure out. In Intermittent Fasting and Ketogenic Diet Made Easy, I show you both in an easy to discern manner.

A lot of books promise easy recipes for people on the go. I deliver. This isn’t a recipe book, however, there are easy recipes to get you started.

There is a full 7-day meal plan, fat bomb recipes, and dessert recipes for those sweet tooth’s!
Easy recipes, common ingredients.

You’ve probably heard of both these diets and that’s probably how you found this book. Maybe you’ve heard you can mix the two diets already but don’t know how? I provide the missing link: How to combine intermittent fasting with the keto diet.

Here is some of what you’ll discover:

What is Ketosis

Easy ways to add intermittent fasting to a keto lifestyle

EASY recipes

How to avoid keto side effects

Tricks for sticking with intermittent fasting in the long-term

Keto recipes for the sweet tooth

How to get started on a ketogenic diet

Benefits of intermittent fasting

And more…

You may be asking yourself “Why aren’t I losing weight?” I’ll tell you why and make the answer easy.

Are you having a hard time balancing protein and fat? Do you need ideas on how to get enough fat without going over your protein? I make it easy.

If you’ve been asking yourself where to begin, you’ve found the answer. Don’t complicate your diet, make it easy.
Scroll up and hit that Buy Now button!

• Language: English
• Publisher: Kevin Barry Maguire
• Release date: Jan 9, 2019

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Introduction

Congratulations on downloading Intermittent Fasting and Ketogenic Diet Made Easy and thank you for doing so. When it comes to burning fat with the utmost efficiency, the ketogenic diet and intermittent fasting are both at the top of the list. What’s more, they complement each other in a variety of ways to the point that following one makes it easier to follow the other.

As such, the following chapters will discuss the specifics of both intermittent fasting and the ketogenic diet, how to get started with them, how to stick with them in the long-term and how to help ensure you see the results are looking for. What’s more, you will also learn how to use the two together to turn your body into the ultimate fat burning machine. You will even find a seven-day meal plan for getting started with the keto diet along with a fat bomb and dessert recipes, so you never have to choose between snacking and remaining healthy, except on fast days of course.

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 Ketogenic Diet Difference

When it comes to choosing a diet plan that cuts out carbohydrates these days, it seems as though they’re a dime a dozen. When it comes to choosing one that works, however, things can get far more complicated. Luckily, they are all inherently based on the same principle that, when given the opportunity, the human body will gladly burn fat for fuel. If all the low-carb diets on the market are based around this idea, then it also stands to reason that the option that lets the body burn fat as efficiently as possible is the most effective of them all.

The clear winner in this instance is the ketogenic diet - more commonly known as the keto diet - which works to get the body into a fat burning state as quickly as possible and then does everything in its power to keep it there. The process by which the body transforms fat into fuel is known as ketosis, and it is this process that the ketogenic diet does its best to promote at every turn. Unfortunately, many people never get to experience their full fat-burning potential as their diets are too full of carbs to give their bodies a chance to reach a fat-burning state.

The reason for this is that carbs require less energy to burn than fats, so the body will gladly use them first if they are available. As the Standard American diet is roughly 70 percent carbs, the body gets all the fuel it needs, and then some, without ever having to think about touching its fat stores. When you take away its easy access to carbs, however, the body turns to the liver which has the ability to create what are known as ketones from these long-neglected fat stores. Ketones can then be broken down into fuel for the body in much the same way glucose is extracted from carbs for the same purpose.

What all this means is that, the body needs to be free of excess glucose before it can even come close to reaching a ketogenic state. When your body reaches a ketogenic state, it starts to naturally burn more fat as a result, even if nothing else about your diet has changed noticeably. With a little determination, this state can be maintained in the long-term to dramatically reduce fat stores while at the same time ensuring that new fat deposits don’t form as well. What’s more, the first fat deposits that are targeted are in the stomach and the thighs, making problem areas a thing of the past.

Compare and contrast: In order to properly understand just what makes the keto diet so effective, it is helpful to have an understanding of how the average diet works as well. In most diets, the goal is to reduce the overall number of calories that are taken in over a specific period of time to the point where more calories are burned than are consumed. Unfortunately, the content of these calories is rarely focused on in any meaningful way, so carbs still tend to reign supreme with few healthy fats and a passable amount of protein thrown in for good measure.

When given nothing but this type of fuel, the body then has no choice but to turn to carbs instead in order to ensure that the body still has everything it needs to function at maximum efficiency. As there are virtually always going to be more available carbs than there is a need for them, the extra will then always be stored as fat which can be used in case of an emergency. As this emergency never comes, the fat keeps piling up regardless of the overall total number of carbs being consumed.

What’s more, as part of the process of turning glucose into fuel, the body also generates a molecule called ATP which helps to keep cells functioning as effectively as possible. A byproduct of this process is the creation of insulin, which is helpful when it comes to ensuring ATP can easily move throughout the body. It is less helpful in some ways, however, in that it makes it difficult for the body to lose weight as effectively as might otherwise be the case. As a general rule, after every meal, you can expect your weight loss potential to be curtailed for about eight hours.

This issue is then further compounded during a traditional diet as the body tends to react poorly when its total caloric intake suddenly drops unexpectedly. When this occurs, the body’s first response is to attempt to hold onto as many of the calories it has available as possible, making weight loss even more difficult. Rather than attempting to lose weight by fruitlessly going against the grain, making the decision to adopt a keto lifestyle will allow you to work with the body’s natural weight control mechanisms in order to help you lose weight easily and keep it off once and for all.

Paleo and Atkins: Of all the low-carb diets out there, the paleo diet and the Atkins diet are the two that are the closest to the keto diet. While they both focus on consuming fewer carbs than the Standard American Diet, it is the dedication to the ketogenic state that really sets the keto diet apart from all the rest. The current incarnation of the Atkins diet puts followers into ketosis, but them pulls them out when they get closer to their weight loss goals.

Meanwhile, while the paleo diet focuses on cutting grains out of the equation, it doesn’t have the focus on macro management that the keto diet does. Thus, those who follow it aren’t able to remain in ketosis on a reliable basis. Likewise, while fats are the primary fuel source, many high-carb foods, including sweet potatoes, are still paleo staples. While you can definitely manage a paleo/keto, lifestyle, the two don’t naturally overlap.

Differences in the keto diet: The most noticeable difference between the keto diet and the rest is the fact that it actively works to trick the body into thinking a ketogenic state is required. In ancient times, the liver’s ability to produce ketones was only activated when the body was starving and out of other options. However, as the body’s determining factor for whether or not it is starving is the number of carbs in its system, you can essentially trick your body into producing ketones full