A Beginner's Guide to Keto Dieting and Intermittent Fasting

By Tracy F. Alexander

A scientific guide on proper Keto dieting, Intermittent Fasting and the benefits of both.

• Language: English
• Publisher: Tracy F. Alexander
• Release date: Jul 14, 2022
• ISBN: 9798201076375

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A Beginner’s Guide to Keto Dieting and Intermittent Fasting

An all-inclusive Guide on How to Maximize Weight Loss With the Ketogenic Diet

Tracy F. Alexander

© Copyright 2022 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

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Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

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Table of Contents

Introduction

Chapter 1: The Science

Calories

What Exactly Is a Calorie?

Why Do We Need Calories?

What Happens When You Eat Food?

How Do Calories Get Absorbed Into the Body?

How Many Calories Should I Be Eating?

How Do I Reduce my Calorie Intake?

Macronutrients

Fats

Proteins

Carbohydrates

Blood Sugars

Ketosis

Autophagy

Using Your New-Found Knowledge

Chapter 2: The Benefits

Losing Weight

Combatting Food Cravings

Improves PCOS Symptoms

Dialing Back Prediabetic Symptoms

Easing the Effects of Obesity

Reducing Seizures

Chapter 3: Practicing Caution

Pregnant Women

People Who Are Underweight

Minors

People Who Have Struggled With Eating Disorders

When to Seek Medical Advice

Chapter 4: The Basics

Keto Principles

Intermittent Fasting Principles

Why Ketogenic Dieting and Intermittent Fasting Complement Each Other

Types of Ketogenic Diets

Zero Carb

Pescetarian, Vegetarian and Vegan Keto

The Standard Keto Approach

Types of Intermittent Fasting

14:10

20:4

One Meal A Day (OMAD)

Alternate Day Fasting (ADF)

5:2

Water Fasting Versus Dirty Fasting

Dry Fasting

Prolonged Fasting

The Standard Intermittent Fasting Approach

The Combined Standard Approach

Chapter 5: How to Start?

Setting Goals

Avoid Time-Sensitive Goals

Create Milestones

Set Different Varieties of Goals

Planning What to Eat and Drink

Planning When You’ll Eat and Drink

Taking it Slow

Gradual Restriction

Chapter 6: Tracking Your Progress

Weighing and Measuring Yourself

Weighing Yourself

Measuring Yourself

Tracking Non-Scale Victories

Habit Tracking

Progress Pictures

Keeping a Diary

Chapter 7: Exercise

Deciding to Exercise

Choosing What Exercise to Do

How Often to Exercise

Chapter 8: Maintaining Your Results

Changing How You Practice Keto & IF

Setting New Goals

Falling Back Into old Habits

Chapter 9: Common Beginner Questions

Plateauing

Issue

Dealing With it

Food Boredom

Issue

Dealing With it

Water Weight

The Issue

Dealing With it

Ketosis Symptoms

Issue

Dealing With it

Rewards and Cheat Days

Issue

Dealing With it

Conclusion

References

Introduction

Losing weight is hard enough without all the conflicting advice out there overwhelming you.

Do you cut out fat or dairy? Should you be doing a master cleanse every two weeks or spend every waking hour you’re not at work on the treadmill?

Luckily for you, the answer is none of the above.

The Ketogenic diet is a life-changing way to cut the pounds that is relatively hassle-free and easy to maintain once you get into the swing of things. Not only does it offer you a way to lose weight consistently, but it also makes sure you keep that weight off permanently.

Keto dieting is a great tool on its own, but when practiced in combination with Intermittent Fasting, it catapults your weight loss results to be the best they can be.

But what does a Keto diet involve, and what on earth is Intermittent Fasting?

Keto involves eating a low-carb diet full of fats and protein, and intermittent fasting is a way of regulating when you eat. You may have grown up thinking of fat as an evil you had to avoid at all costs, but this guide will talk you through the science of food and why that isn’t the case at all.

You’ll also come to understand how two tools that don’t directly involve you cutting back how much you eat can still make you see concrete physical changes without ever feeling hungry.

You may think this all sounds too good to be true now, but carry on reading, and you’ll see that a Keto/IF diet is backed up by solid science you can rely on.

Now, are you ready to change your life?

Chapter 1: The Science

If you want to understand why Keto dieting and IF work–and you want to be able to tailor these two tools to your individual, and long-term goals and needs, it helps if you know how food is processed by the body.

Don’t worry! It’s not complicated, and you definitely don’t need a biology degree to understand any of it.

In fact, you’ll be amazed at how simple food science is, and once you know its secrets, you’ll want to share what you know with everyone in your life looking to take control of their weight and enjoy a healthier way of living.

Keto and IF are not fad diets that make you lose a couple of pounds in a week and then pile them all back on when you realize they’re unsustainable lifestyles. The science behind these weight-loss tools is watertight, and once you understand how to use the science of food to your advantage, you’ll feel confident in your ability to sustain your weight loss for a long time afterward.

Calories

When it comes to your weight loss journey, many will have heard the word calorie