Imagine a world where bacon and butter
burned fat. Where losing weight was easy and everything was drenched in olive
oil. Too good to be true? Well, pinch yourself because you’re living in it.
Today’s trending weight loss ketogenic diet sounds like a pipedream. But, it
has been proven over and over again to shed excess fat right before your eyes.
When combined with intermittent fasting, this rapid weight loss can be reduced
to a matter of weeks! Let me break it down for you.
The Ketogenic Diet And Ketosis
Every year we see the rise and fall of
another dieting fad. The hype is echoed throughout social media until the
restriction becomes unbearable and the results too subtle. But, the research
backing these diets has often been controversial and easily disputed. The rise
in scepticism created the need for an effective diet backed by hard research
and science. Enter the ketogenic diet.
The science behind keto has been proven
through various medical studies since the 1920s! Originally, it was exclusively
used for seizure management in paediatric epilepsy. The diet plan consisted of
60-75% healthy fats, 15-30% protein, and 5-10% carbs. After some tweaking, this
diet proved to be exceptional for weight loss in adults. It puts your body into
a fasted state, or ketosis, forcing your body to burn fat instead of its
preferred source of energy – glucose (sugar).
By restricting carbohydrates, you lower
your blood glucose levels and trick your body into thinking it’s starving –
without actually limiting your caloric intake. It will seek an alternative
energy source, causing your metabolism to aggressively breakdown stored fat into
ketone bodies to consume instead. Your body naturally enters this state of
ketosis when there is no source of glucose, as your brain needs either ketones
or glucose to function.
Essentially, even though you will be
comfortably consuming enough nutrition and calories, your body will metabolically
act as though it’s starving and burn fat for fuel. This is what makes the keto
diet plan so seductive – you are never left hungry and feel more satisfied for
longer by replacing carbs with healthy fats and being in ketosis. People
happily eat less on this diet, adding to the impressive weight loss. Pinched
yourself yet?
Having a fat-burning metabolism and
suppressed appetite such as this results in noticeable weight loss and an
improvement in your overall health. This is drastically amplified by intermittent
fasting.
Keto And Intermittent Fasting
Intermittent fasting involves cycling
between specific periods of eating normally and restricting your consumption. I
know, I know. It was all rainbows and butterflies and butter and bacon, and now
this! But, don’t get ahead of yourself. This is much easier than you think,
especially when you consider the hunger-suppressant effects of ketosis. It’s
also a direct route to accelerating the weight loss resulting from eating keto.
You would need to reserve all eating for 6
to 8 hours, effectively fasting for 14 to 16 hours after your last meal the
night before. Some even go as far as 24-hour fasts! But, the most alluring
aspect of keto is drastic weight loss, yet still feeling comfortable and
content. A 24-hour fast may be too extreme for most and could easily put you
off. Instead, intermittent fasting keto advocates recommend following the
golden ratio of 8/16 on alternating days for the best results. Think about it.
If you eat your last meal at 7pm you can start eating again at 11am the next
day!
Anyway, it’s all for a good cause – YOU.
The combination of keto and intermittent fasting has been proven to accelerate
weight loss, promote your overall health, and reach ketosis faster.
Kick-Start Ketosis
Combining intermittent fasting with a keto
diet plan will put your body into ketosis much faster to maximise results.
Fasting encourages your body to assume a starving mentality by lowering your
insulin and blood glucose levels – like keto does. And, just like keto, your
metabolism will breakdown stored fat into ketones to use as energy instead.
Lose More Fat, Faster
Intermittent fasting powerfully and safely
boosts your metabolism’s fat-burning abilities by triggering heat production,
or thermogenesis. This is the process that burns calories and will utilize those
stubborn excess fat stores when brought on by intermittent fasting. On top of
that, intermittent fasting has also been proven to reduce your appetite and
promote fullness, further aiding your weight loss.
Incorporating fasting may sound worrying
for more athletic dieters looking to lose weight, but also build muscle mass.
Well, keep calm and read on! Intermittent fasting keto diet plans boost energy
levels and preserve muscle mass while losing weight – perfect for more active
lifestyles.
Keto-Friendly Foods And Foes
Now, back to bacon and butter – mmm! It’s
time to start looking at carbs like a toxic ex-lover – they may taste good, but
they’re highly detrimental for you and should be cut out completely. And we’re
not just talking refined carbs like bread and pasta, we’re talking healthy
carbs too. This includes complex carbohydrates and starches. But, don’t get
disheartened yet. You may have to sacrifice carbs, but you get to replace them
with an assortment of healthy fats – including bacon, cheese, cream,
butter, and even pork crackling!
For those of you worrying about your
cholesterol levels – stop stressing. All that healthy fat has been proven to
significantly reduce cholesterol levels. Antarctic explorers who cross the
unforgiving land on foot carry food that is extremely low in weight, but
contains the highest possible calories. Essentially, they eat nothing but
butter. Yet, their levels of cholesterol plummet!
So, what kinds of foods should you be eating?
- Full-fat dairy: unsweetened
Greek yoghurt, milk, cream, butter, unprocessed cheeses - Healthy fats: animal and plant-based
(extra virgin olive oil, coconut oil, nut/seed butters) - Non-starchy above-ground
veggies: leafy greens, cruciferous veggies, onions - Unprocessed protein: poultry,
beef, fatty fish, eggs - Nuts, seeds: walnuts, almonds,
macadamia, sunflower seeds, pumpkin seeds - Fruits (moderation):
raspberries, blackberries, rhubarb, coconut, avocado
And, what about the ones you should avoid?
- Grains, starches: wheat, rice,
pasta, quinoa, rye, oats, corn, popcorn - Root veggies: all potatoes,
carrots, beets - Fruit: all except those
mentioned above – sorry for you! - Sweeteners: sugar, honey,
syrups, cane sugar, agave nectar, aspartame - Oils: canola, soybean,
grapeseed, peanut, sesame, sunflower - Alcohol: beer, cider, brandy,
sweet wines, liqueurs
These lists barely skim the surface of what
an intermittent keto diet plan would require. Finding a way to combine them
into a healthy eating plan with intermittent fasting can feel impossible! But,
it’s really not – you just need some help to get started.
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