Ultimate Keto Fasting Clarity Guide (eBook)

Complete Beginner’s Plan to Quick Weight Loss by Intermittent Fasting on a Ketogenic Diet

Eric Moore (Autor)

eBook Download: EPUB

2018
190 Seiten
Bro Books (Verlag)
661000012017-8 (EAN)

Infos

Are you looking for a new way to become healthier and lose weight?

If yes then you've already heard a ton of reasons why one particular diet or another will work, but chances are you've tried many of them and gotten a few lasting results. And here you are, yet again, looking for another alternative that is worth your time.

 

Also have you heard about Intermittent Fasting but when you ask someone about it they think you are crazy?

If so, the problem might not be what you are eating, but rather when you are eating it. A new, better kind of fasting is the solution to your weight loss problems, and Ultimate Keto Fasting Clarity Guide is here to help.

 

In this book, we are not going to villainize many of the foods you have grown to love. We are not going to restrict you to a minimal caloric intake, nor are we going to have you weighing food so that you don't eat one gram over your allowance.

 

In fact, you can eat ANYTHING you want, no need to deprive yourself ever!

 

Introducing... Intermittent Fasting on a Ketogenic Diet

A revolutionary weightloss system to melt fat, reboot your metabolism and boost your quality of life to extraordinary new heights

 

Discover How to use the Power of Fasting to Lose Weight, Burn Fat, and Become A Healthier You

 

When you have to do those things, dieting becomes a horrible chore, it becomes boring and painful. Instead, we are going to go back to the basics and teach you how to lay a solid foundation for your health and your life. 

Together, we will discuss:

The fundamentals of a Keto diet

How to understand your metabolism better

How intermittent fasting works

Why these two work so well together

How insulin in your body works

How to get started on this groundbreaking nutrition plan

Why you need to stop listening to all the diet hype

 

Once you understand how the body works to process the foods you eat, you will be able to adapt to a whole new way of eating that will be both rewarding and exciting.

 

If you are ready to start shedding unwanted fat today, scroll up and click 'Buy Now' right away!

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Chapter 1:

The Theory That’s Keto

 

In order to fully understand the Ketogenic Diet, you need to understand the basics of nutrition. If you hope to achieve any type of long-term results on this new nutrition plan, this kind of knowledge is essential. Without it, you’re simply applying the steps and looking for a quick-fix to your weight problem. You’ll also leave yourself open to a host of mistakes, which could literally derail your efforts and leave you vulnerable to a host of poor health conditions.

 

We’ve all been there. That place where we start a diet full of hope only to fail a few days or a few weeks in. Statistics show that 80% of all dieters fail simply because they have no real idea what the diet is supposed to do. They don’t really understand their own bodies so how can they actually expect to get results when they try something new?

 

To be effective at losing weight, getting better health, or improving your overall physical condition, you need to know what you are dealing with. It’s just like when you are trying to prepare a new dish from a recipe. You need to not just know the necessary ingredients; you need to understand why each ingredient is needed. For example, why is salt added to a recipe for the cake, cookies, or ice cream? Unless you understand that the role of salt in such a recipe is not to add flavor to a dish but to help the taste receptors bring out the subtle nuances of the other flavors, then you’re just blindly adding salt to the food. As a result, you may not realize that you only need a scant amount (1 tsp. or less) as compared to cups of sugar to make the recipe work.

 

The same is true when you’re starting the Keto Diet. Simply telling you what to eat or to avoid does not help you to be successful. Yes, you’ll see results for a little while; you might drop a few pounds, you may feel more energetic, you may even start to look better, but without understanding the fundamentals, you won’t know how to keep it up, how to make adjustments, or how to fix problems when it stops working. You’ll go back to your old eating habits and you’ll blame the diet for your lack of results.

 

You need to know what you are eating every time you put food in your mouth and what kind of effect it will have on your body and its metabolism. But even before you learn that you have to mentally prepare yourself for how your life is about to change. It is not enough to change how you eat; you also need to change how you think for the diet to be effective. Make it a habit to know everything about the foods you eat so you won’t be treating symptoms, cravings, and bad habits.

 

Most people tend to be impulsive eaters. They think of something sweet and they will grab a sweet, they remember grandma’s fried chicken and they automatically turn into the local fried chicken shop on the way home. They are tired from work, so they take a quick dash through the drive-thru rather than go home and cook.

 

These people are not on a nutritional plan. Their method for finding something to eat is a knee-jerk reaction to the emotional thoughts and memories they have. Wouldn’t it be better to get to why you are eating those foods? A doctor can’t treat an illness unless he knows the symptoms and why they are happening.

 

The Fundamentals of the Ketogenic Diet

The term Keto is short for The Ketogenic Diet, an eating plan that focuses on minimizing the number of carbs you take in and increasing the fats at the same time. Since everyone’s body composition is different, there are no exact numbers that can be followed, however, for most people, the recommendation is to take in 60-75% of one’s calories from healthy fats, 15-30% of their calories should come from protein, and their carb intake should be somewhere between 5-10%. Let’s look at each one of these fundamentals one at a time.

 

Calories

Most of us understand that calories are how we give our body energy. A single calorie is the amount of energy the body needs to produce heat. In terms of nutrition, every food you eat has a certain amount of energy built into it. When we eat, the body takes that energy and uses it as fuel, so we can get through our day. A healthy body will burn pretty much everything it consumes, but an unhealthy or an inactive body will take in more calories than it can burn, and the excess is saved for later use as fat.

 

In essence, our weight loss or gain is managed by how well our body burns that energy we have stored up. The body will work hard to keep a balance in its system; this is where the theory of calories in vs. calories out comes into play. Ideally, your goal is to stay in a negative energy balance. In other words, you want to make it a habit of burning off more energy than you take in.

 

Still, you might wonder why even if you exercise regularly and you watch everything you eat, why you are unable to lose weight. That’s because we have failed to factor in other effects that our nutrition may have on our bodies. We often think of food in terms of calories and weight, but we fail to realize that the foods we eat also have an impact on our hormones, which can also have an impact on our overall health and our ability to function well. Even if we are able to shed a few pounds and we look good, it does not necessarily equate to having a healthy body. There is a lot happening internally that we need to be aware of.

 

Many of us start a nutrition program with a calorie count. They say, “I’m on a 1,000 calorie diet”, or “I need to have only 400 calories per meal.” While this is probably starting off on the right track, they have failed to take one major point into consideration. How much energy are they burning each day?

 

Before you can determine exactly how many calories you need to take in, you must first determine how many calories you are burning. You need to know your Total Daily Energy Expenditure (TDEE) and your Basal Metabolic Rate (BMR) and your present level of activity. Once you know these things, then you can easily determine if you are taking in too many or too few calories to get the job done.

 

There is a very basic formula you can use to calculate your BMR. This number tells you how much energy you burn when you are at rest:

 

For women:

655 + (4.35 x weight in pounds) + (47 x height in inches) – (4.7 x age in years) = BMR

 

For men:

 

66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) = BMR

 

Once you have your BMR you then need to add your activity level. How often you move, what intensity, and how much you move needs to be factored in.

 

This may seem like a lot of math, but it will tell you exactly how many calories you need to take in every day. So, rather than basing your caloric intake on devices like step counters, you are basing your decisions on what’s real, your body and not on some abstract theory that someone told you about.

 

So, how important is counting calories? That will depend on your goals. If you are looking to pick up muscle, then you will add extra calories (2-500 for each day). If you’re looking to shed some excess fat, then you will deduct about 500 calories.

 

This does not mean that you need to weigh out every ounce of food you eat. Instead, you should be focusing more on the quality of the food you take in. We will get more into this when we discuss the Intermittent Fasting part of this program.

 

Actually, there is no need to get involved in extensive calorie counting. You will only have to worry about this at the very beginning of your diet program. Once your body gets used to this new way of eating, you will know exactly how the foods you eat are affecting you. The more you understand your body, the easier it will be to decide what, when, and how you should eat to reach your goals.

 

Before you start the program, invest in a small food scale and start keeping account of everything you eat for about a week or two. This way you’ll know what your starting point is and what you are normally consuming, giving you a baseline from which to start with.

 

Metabolism

The next fundamental part you need to understand is your metabolism, which measures just how the body takes the food you eat and transforms it into the energy needed. Your metabolism can be divided into several metabolic states:

 

• Catabolism
• The Postabsorptive State
• Anabolism

 

Catabolic State

The catabolic state (or the absorptive state) occurs right after food is consumed when your body starts the digestive process, extracting its nutrients and absorbing them into the body. Digestion starts as soon as you put the food in your mouth when your teeth begin the initial process of breaking it down into different parts before it is sent to the intestines.

 

In fact, carbohydrates start breaking down in the mouth, but the proteins and...

Produkt-Details

• Erscheint lt. Verlag: 21.10.2018
• Reihe/Serie: Keto Diet
• Reihe/Serie: Keto Diet
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Essen / Trinken
• Schlagworte: Intermittent Fasting • Ketogenic diet • quick weight loss • Ultimate Keto Fasting • Weight Loss Guides