If you are seeking a long-term lifestyle change, to follow after you initially lose the weight you want, add fasting into your keto plan! Begin with a Fat Fast (eggs, bacon, salmon, mackerel, ghee, oil, coffee, tea - no dairy). This will set your body up for an easy transition into Intermittent Fasting (IF).
Following a few days of Fat Fasting, begin fasting for a small amount, say 12 hours. When you do eat, do NOT eat any carbs or sugar (or alcohol, at first), and try to keep dairy low as well. Strive for 50 carbs or less if you need more transition time. Over the next two weeks, reduce carb intake to 20 g. at the most, per day. Be mindful of coffee creamer usage; using green tea and coffee are a great way to make a fast/keto easier and help in weight loss. Bone broth is healthful addition as well.
Continue the 12-hour fasts each day; e.g. 7pm-7am, then increase to 13, 14, 15… up to 18 gradually. After a few weeks of IF and keto, your sugar cravings will diminish, and you can increase your fasting hours to 24, 36, 52. While physical sugar cravings will decrease, you may need to do some internal work and look at the emotional issues that caused overeating in the first place. On average, for each 36-hrs total fasted (at once - not cumulative), men lose .5 kg (1 lb) and women lose .25 kg (.5 lb). If you incorporate healthy keto (whole foods) into IF, not only will you see weight loss, but additional health benefits. Remember, give yourself time to make a long-term change and be kind to yourself! Patience and self-kindness are what helped me change my lifestyle and now I’ve been fasting for nearly one year and eating primarily keto/lchf. I have lost weight and also feel great! I recommend the following authors for help with keto and fasting for weight loss, health, etc.: Dr. Jason Fung, Dr. Randi Fredricks, Stephen Harrod Buhner. Good luck! You can do it!
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Jeena...Has added fasting to a regimen of healthy eating and exercise for maximizing health and longevity Archives
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