Ketogenic Diet and Intermittent Fasting for Beginners: The Ultimate Keto Fasting Guide for Men & Women! Includes Proven Weight Loss Secrets Using Meal Plan Hacks, Autophagy, and Low Carb Recipes.

By Emily Costa

IF YOU’RE TIRED OF INEFFECTIVE AND RESTRICTIVE DIETS THAT DON’T EVEN WORK THEN THIS IS THE BOOK FOR YOU!

Do you want to lose weight and feel better than ever before?

Are you ready to take the first step towards a happier and new you?

You know that you need to make a change, but it feels so overwhelming and you don't even know where to start.

It's tough to know where to start when it comes to weight loss. There are so many diets and exercise programs out there, all with different promises and results. How can you possibly decide what will work for you?

The ketogenic diet and intermittent fasting are two of the most effective ways to do just that – without feeling hungry or deprived!

They’re both incredibly effective, and when combined they can help you achieve your goals faster than ever before!

This book combines the best of both diets, to bring to you the most informative and in-depth guide so you can get started on your weight loss journey immediately.

It will teach you everything you need to know about how to start losing weight today using these methods!

With this guide, you can finally achieve the body you’ve always wanted – without restrictive diets or grueling workouts. You’ll learn how to create a meal plan that fits your needs, autophagy tricks for speeding up weight loss, and delicious low-carb recipes that will keep you satisfied all day long.

The body you’ve always wanted is now within reach!

So, what are you waiting for?

SCROLL UP, CLICK ON “BUY NOW”, AND START READING!

• Language: English
• Publisher: Publishdrive
• Release date: May 4, 2022
• ISBN: 1835120113

Emily Costa

Emily Costa is a health and wellness author known for her expertise in the ketogenic diet and intermittent fasting. Her books, available in both audiobook and traditional book formats, offer invaluable insights and practical guidance to those seeking to transform their lives through better nutrition. With a background in nutrition science, Emily's work is well-researched and user-friendly, making complex topics accessible to all readers. She is dedicated to helping individuals achieve their health goals and is a sought-after resource in the world of diet and wellness. Emily's passion for healthy living shines through in her informative and empowering writings.

Book preview

Ketogenic Diet and Intermittent Fasting for Beginners

The Ultimate Keto Fasting Guide for Men & Women! Includes Proven Weight Loss Secrets Using Meal Plan Hacks, Autophagy, and Low Carb Recipes.

Emily Costa

Copyright © 2022 by Emily Costa

All rights reserved.

It is not legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher except for the use of brief quotations in a book review.

Contents

Introduction - Intermittent Fasting for Beginners

1.Understanding Intermittent Fasting

2.Types of Intermittent Fasting

The 16:8 Method

The 14:10 Method

The 20:4 Method

The Warrior Method

The 5:2 Method

Eat-Stop-Eat (24-Hour) Method

Alternate-Day Method

OMAD (23:1) Method

What Fasting Method Should I Choose?

3.Benefits of Intermittent Fasting

Changing Your Metabolism

Weight Loss

Increased Energy Levels

Reduced Inflammation

Boost Your Immune System

Longer Life Span

Autophagy

Biohacking

You Save Money and Time

4.Free Goodwill

5.Meal Plan Hacks

Follow the Mediterranean and/or Keto Diet

Meal Planning

Cheat Days

Not Listening to Your Body

Final Words - Intermittent Fasting for Beginners

Introduction - Ketogenic Diet for Beginners

6.Resetting Your Body Through The Ketogenic Diet

7.Benefits Of The Keto Diet

Benefits

Health Benefits

People Who Should Avoid The Keto Diet

8.How To Go Into Ketosis

What is Ketosis?

Types of Keto Diet

Foods You Can’t Eat on the Keto Diet

Foods You Can Eat on the Keto Diet

Signs You Are in Ketosis

Why Aren’t I Going Into Ketosis?

9.Following a Healthy Keto Diet

Do Not Overdo Your Fat Consumption

Eat Plenty of Fiber

Eat a Balanced Diet

Keto Flu

10.Low Budget 7-Day Meal Plan

Breakfast Recipes

Lunch Recipes

Dinner Recipes

Final Words - Ketogenic Diet for Beginners

Introduction - Intermittent Fasting for Beginners

The word fasting can be daunting and scary. Nobody wants to put down their delicious meal and spend hours taking in nothing but water and coffee. But to fast is not to starve, to cry, or to be in pain. Rather, it is to heal, to strengthen, to empower, and to enliven by abstaining from food for a specific period of time.

You may have heard of the term fasting before, as it is often associated with religious holidays and practices. You may have thought, then, that fasting is only for the pious, but this is not the case.

You picked up this book because you want to know what all the hype about intermittent fasting is. You may have seen the advertisements online and heard word-of-mouth testaments to the wonderful power of intermittent fasting. But, seeing is believing and you want to see and experience intermittent fasting, or IF, for yourself. I have written this book for people like you who want to experience intermittent fasting in a safe and healthy way. That’s why, in this book, I will teach you the secrets that men and women alike use to accelerate weight loss, increase their energy levels, and slow down aging. Not only that, I will also bring you the secrets of autophagy and guide you on how to fast intermittently on the keto diet.

Finally, I will teach you some meal plan hacks that will enable you to greatly enjoy your intermittent fasting journey and to enjoy food on your way to weight loss and better health!

If you have tried other ways of losing weight, falling for the false promises only to become disillusioned, give up, and then start all over again, then I bring you hope. Using all the hacks, facts, and advice in this book, you can finally lift yourself out of the weight loss cycle and finally lose weight and see results. So, if you are ready for all the wonderful benefits that intermittent fasting will bring you, let’s begin!

Chapter one

Understanding Intermittent Fasting

Intermittent Fasting (IF) is the practice of fasting for periods of time after which you break your fast by eating during a specific window of time known as an eating window. For instance, you may fast for sixteen hours and then break your fast afterward, eating during the next eight hours. The length of time during which you fast and eat varies, and you can choose the option that is best for you based on what results you want to achieve (discussed in Chapter Two ).

In general, when you practice IF, you will separate your day or your week into eating and fasting sections of time, which will repeat either every day or every week. With this type of fasting, you are able to ingest liquids that have zero calories, like water, coffee, tea, and any other drinks with no caloric content. Just be sure that you drink your coffee or tea black, as adding sugar, milk, cream, caramel, or any other additions may null your fast, depending on how much you put in. As a general rule of thumb, it is easier to just have your beverages without any additions, although keto bullet coffee is also a great substitute.

Many practitioners of intermittent fasting believe this diet method to be a secret to better health. However, believe it or not, human beings have practiced intermittent fasting all throughout human history. In many non-Western regions today, IF is still a normal and regular part of the culture and diet.

Intermittent fasting makes us healthier and helps us lose weight by working with our blood glucose levels. When we eat, digestive enzymes break down the food in our gut into molecules that are small enough to enter our bloodstream. When we eat sugar or refined (white) carbs, these are easily broken down into glucose, which enters our bloodstream and energizes us. To allow for glucose to enter our cells, our body releases the hormone insulin from the pancreas. When we have excess glucose, insulin allows the extra glucose to be stored in our fat cells as fat. This is why we gain weight when we eat too much refined/processed sugar.

When you are between meals, you will notice

Reviews for Ketogenic Diet and Intermittent Fasting for Beginners

[Tessa Wolfe · Rating: 5 out of 5 stars]

If you don't know anything about intermittent fasting or keto, this book is for you. The book provides both the scientific basis and common-sense arguments in favor of intermittent fasting and keto. It also offers a practical approach, including what you can drink while you are fasting

[jmccolley281 · Rating: 5 out of 5 stars]

Informative, enlightening several good ideas and thoughts about living a more healthy life. I've been doing an 18-6 intermittent fast to confirm my thoughts and ideas.

[Whitney Maropis · Rating: 5 out of 5 stars]

Weight loss advice that actually works and is sustainable, loved it!?

[mandy1974 · Rating: 5 out of 5 stars]

This was a good overview of how to start fasting. I was expecting something a little more technical, but I found it useful.

[Tache Coleman · Rating: 5 out of 5 stars]

Good book, very clear on explaining the keto and intermittint fasting diet. Would recomend