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.
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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