Keto Diet & Intermittent Fasting: Why You're Not Losing Weight And How To Fix It

By Jonathan Howlett

Have you been waiting for the right weight loss program, one that you can count on and truly commit yourself to?

 

Are you searching for a practical guide to losing weight, that actually helps you through the cravings and social gatherings?

 

Or do you want to really understand what is going on in your body so you can obtain your optimum health and achieve your dreams?

 

If you have considered any of these questions before, it is time you learned about the power of combining Keto Diet and Intermittent Fasting (IF).

 

Scientific research and personal stories have been showing great health benefits of adopting Keto Diet and IF, respectively, for decades now.

 

With shared goals and methods of weight loss with Keto Diet and IF, there is even more success to be found when combining what to eat with a plan of when to eat.

 

Working hand in hand, Keto Diet amplifies what happens during fasting periods of IF. 

 

While there are many books, articles, and apps out there that promise weight loss results, this guide goes beyond food restrictions so you can tailor all parts of your life to losing weight and finding your healthiest self. 

 

Maybe starting a diet is the toughest part for you. 

 

But sometimes, the hardest part of a new diet isn't the motivation to stick to it; it's actually the logistics of making it work with your life and commitments. 

 

This guide provides that holistic approach to Keto Diet and IF you need, rooted in scientific evidence. 

 

Included in the research is the 2015 study done by Paoli, A. et al. entitled "Ketosis, ketogenic diet and food intake control: a complex relationship," published in the journal Frontiers in Psychology, revealing that the timing of eating is as important to ketogenesis as what is consumed.  

 

Not only a list of foods to eat, it shares recipes, schedules, and workarounds, so that with a little planning, your chances of seeing the results will greatly increase.

 

In this guide, you will find:

• How to practically adjust your life to make the Keto Diet and IF work for you so you won't even realize you're on a diet anymore
• The essential tool you will need for your moments of weakness (temptations, cravings, family get-togethers)
• How a little housecleaning will guarantee your weight loss success
• What to do once you have shed the weight—can you loosen up your diet a little bit?
• 10-day example schedule and meal plan so you don't need to take tons of time researching and planning, undermining your success from day one
• The crucial steps you can take to eliminate afternoon fogginess, without relying on that fifth cup of coffee
• Who should stay away from this combination or modify it and why, helping you to find what works best for you
• How to "cheat" without completely ruining all the great work you've done

 

This guide assists you in making this diet plan work, no matter your schedule or lifestyle—because there is never one easy fix to making real change.

 

Get ready to understand and control exactly what is happening in your body, so that you will have power over your temptations and cravings.

 

If you are ready to revolutionize your health and wellbeing with this underutilized diet plan, click "Add to Cart" now!

 

 

• Language: English
• Publisher: M & M Limitless Online Inc.
• Release date: Jul 23, 2020
• ISBN: 9781393107507

Book preview

What Is The Ketogenic Diet?

The ketogenic diet, also known as the Keto diet, utilizes the use of ketones as more efficient sources of energy compared to the usual food sources rich in carbohydrates [1]. For this purpose, this diet requires higher amounts of fat and lower carbohydrate intake so that the cells of the body would get used to using ketones as a source of energy. This effect should take weeks of doing a ketogenic diet before the cells would be able to efficiently utilize ketones and therefore requires commitment. The best-case scenario is that the cells could utilize both ketones and glucose depending on the situation and the cell site. Take note also that the body won't smoothly undergo such transition from carbohydrate-rich diet to a lipid-rich one - the body takes time to utilize this process fully, but based on the great population who has undergone ketogenic diet, this has good potential and is manageable.

This diet is not originally devised for weight management but as an antiepileptic treatment [2]. The findings of its effect on weight management are readily observable as patients that were treated with this diet have also been found to lose weight. It was only years after being utilized for neurological treatment was it used for its effect on managing body weight.

It should be noted, however, that it is not just a low carb diet, which is just a decrease in carbohydrate intake but not low enough for the body to tap into its ketones. You can observe the difference by assessing your energy levels while in a low carb diet versus in a keto diet. People in a low carbohydrate diet tend to get sluggish and feel disoriented, while people in the keto diet seem to be energized. It is also different from the Paleo diet as this does not recommend several starchy vegetables.

For the keto diet to work, it must take advantage of an intrinsic physiological process that we only get to use at the brink of starvation, that is, ketogenesis. This is the biochemical process of breaking down fatty acids into useable ketones through acid-forming metabolism. This process forms acetyl-CoA and further forms three recognizable ketones, including acetoacetate, acetone, and β-hydroxybutyrate [3]. These ketones are an important fuel source to certain organs, especially the brain and alternative fuels in cases of low blood glucose or a state of illness or injury.

To show this in a concrete example: Mark, a 25-year old mountain climber, gets stuck at the 13,000 feet altitude of his usual climb. He learns that he does not have enough food for the entirety of his journey, and he must conserve for the more gruesome treads he has to do up the ascending trail. His body, after half a day from his last meal, is already low in blood sugar, yet he is in much need of a source of energy to sustain brain activity, multi-organ function, and muscle strength. Good thing for the body is that sugar is not the sole source of energy, so it taps the storage form of energy in humans (and practically every animal): fats. Those flabs in your abdomen and other significant fat deposits start to break down to ketones to be used as energy for the body, especially for the primary organs such as the brain, heart, and adrenals. And that's ketogenesis in action.

How Do I Eat Keto?

Maintaining a ketogenic diet requires a few adjustments in several aspects of your life, from your food pantry to your daily schedule. You will need to rewrite your usual grocery list and switch over your carbs to more sensible and filling fats and proteins. Your work schedule might have to sync in your diet and not affect lunch meetings or dinners with your colleagues. Your social life would also have to adjust a little to allow you to eat keto and not fully evading parties and cocktails.

Firstly, you will need to prepare a meal plan that complies with a low-carbohydrate and high-fat ketogenic diet. The daily diet of your average American usually consists of carbohydrate-rich foods, including bread, pasta, and rice, which brings about high amounts of glucose in our system. In a keto diet, you will need to stay away from these [4]. You need to start finding alternatives to the food you once loved and are definite staples in your food list. The great thing about this is that nowadays, the food industry takes great effort in the production of food that is suitable for a variety of special diets. And since the keto diet has been present for a long time now, keto-friendly foods are now available in different food outlet stores. It would be a great help to be a regular customer to your ketogenic-friendly food sellers so that you would have more leverage in purchasing keto foods that you prefer. You need to fill up your pantry with snacks containing nuts and few choice produce, and you'll need to purge the salty chips to commit to this fully. Stack these easy bites in your work desks to decrease the temptation of grabbing that doughnut passed around in the office.

Next, you will need to schedule your meals down to the last snack carefully. Timing is critical within your daily meals to utilize ketogenesis [5]. Take note that you'd have to be strategic about this in terms of your other commitments regularly. If your work tends to conduct lunch meetings or if your brainstorming happens over bags of chips, then you'd have to time your meals in conjunction with whatever you do throughout the day. Besides this, certain foods are ideal at a certain time of the day to maximize the ketogenic potential of your body. Some experts call this the Protein sandwich hypothesis where the fats in their diet are elevated in the morning, reduced in lunch with increased protein in midday, and increased fat at night, according to Thomas DeLauer. This is learning to distribute your protein intake within the day to assure that there are enough ketones throughout the day. Take note also that food, in general, contains a little bit of everything when it comes to macromolecules. Most foods contain all three - carbohydrates, fats, and proteins. So, never assume that your food might completely consist of fat or protein.

Lastly, commitment. The keto diet is highly dependent on the body's capacity to