The best keto-fasting diet in detail
The best keto-fasting diet in detail
In this article, we offer you the best diet program based on practical experiences and serious research with people who have been able to achieve great results through the application of this diet.
what is the keto diet and how it works?
“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It’s important to note that the ketogenic diet is a short-term diet that’s focused on weight loss rather than the pursuit of health benefits.
what is the intermittent fasting diet and how it works?
Intermittent fasting is any of various meal timing schedules that cycle between voluntary fasting (or reduced calorie intake) and non-fasting over a given period. Methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted feeding.
Intermittent fasting has been studied to find out whether it can reduce the risk of diet-related diseases, such as metabolic syndrome.
A 2019 review concluded that intermittent fasting may help with obesity, insulin resistance, dyslipidemia, hypertension, and inflammation.
A 2022 review indicated that intermittent fasting is generally safe. Adverse effects of intermittent fasting have not been comprehensively studied, leading some academics to point out its risk as a dietary fad.
The US National Institute on Aging states that there is insufficient evidence to recommend intermittent fasting, and encourages speaking to one’s healthcare provider about the benefits and risks before making any significant changes to one’s eating pattern.
The best keto-fasting diet in detail (important notes)
The latest scientific and practical studies have shown that mixing keto and fasting has great results in losing weight, renewing the body’s immunity, and revitalizing it.
We recommend the bottom-up and gradual approach in applying this diet.
First: The most important point in this system is that you make a free day for you to eat whatever you want and at any time you want.
The goal of this point is to avoid causing the body to fall into a bloated state of burning stored fat.
Second: Do not be hard on yourself and do not grow your ambitions too much, and most importantly do not climb on the scale every day, as this will make you feel frustrated.
Third: You have to compensate for the lack of vitamins from your body, take vitamin C and D, and do not be afraid of headaches if it occurs in the first two days, this is a normal thing and this pain will disappear on the third day of fasting and you will feel very wonderful energy.
Ascending fasting (first week)
You should start fasting gradually. The first stage is fasting for 16 continuous hours, then eating for 8 continuous hours.
You can eat two to three meals in these eight hours.
The second stage comes after about 3 days of fasting for 16 hours. In this stage, you have to increase the period of fasting and reduce the duration of food and also reduce the number of meals. Here, the hours of fasting become 20, and the hours of eating are only 4.
The third stage: The hours of fasting become 24 hours, provided that we only eat once every 24 hours.
Ascending fasting (second & third week)
The appetite for food begins to gradually cease, starting from the third day, and you feel great energy in your body.
In the second week, we will start increasing the days of fasting. The equation is simple: “Do not eat unless you are hungry after 24 hours of fasting.”
Make it two days without eating, then 3 days, and if you can, make it a week, and if you want, you can.
Do not be afraid, you will not die of hunger, as some people fast for 40 days.
On the third fasting day, the body will start the phase of autophagy and fat burning, and you will begin to feel great happiness, great energy, and super strength.
But do not forget the day of movement for a week.
How long do we keep fasting?
I do not advise you to apply to this program for more than three weeks, why?
Because the body is a very intelligent machine, and we have to deal with it accurately. After the body enters the stage of autophagy, and after several days have passed, it enters a new stage, “starvation mode”. And it works to store any new food that enters it.
For this reason, we must not neglect the free day of the week.
After a few weeks, we have lost 10 to 20 kg, our advice is to take a break for a week and then go back to the system again.
The goal of this plan is to convince the body that it is not deprived of anything and that it does not need to store anything.
Our weight can increase from 2 to k in this free week, do not worry, this is good because we intend to return to the first system and with this step, we have proven 80% of the weight loss we have achieved.
Very important things that must be associated with the keto-fasting diet
1. Apple cider vinegar – The best keto-fasting diet in detail
Benefits of apple cider vinegar for weight loss
Apple cider vinegar contains acetic acid, a short-chain fatty acid that dissolves in acetate and hydrogen in the body.
1. Reduce blood sugar levels
Acetic acid enhances the ability of the liver and muscles to pick up sugar from the blood.
2. Reducing insulin levels
Acetic acid also lowers insulin compared to glucagon, which in turn helps burn fat.
3. Improve metabolism
A study showed that acetic acid increases an enzyme called AMPK, which promotes fat burning and reduces fat and sugar production in the liver.
4. Reduce fat storage
Obesity studies have proven that people with diabetes when taking apple cider vinegar, contributed to reducing their weight by preventing the storage of belly fat and liver fat.
5. Burn fat
When used in combination with a high-fat diet, apple cider vinegar increases the genes responsible for burning fat, which reduces fat accumulation.
6. Inhibition of appetite
Another study suggests that acetate may reduce centers in the brain that control appetite, which can lead to decreased food consumption, slowing the rate at which food is in your stomach.
7. Reinforcement of fullness
Apple cider vinegar may promote fullness and reduce calories.
In one study in 11 people, those who took vinegar with a high-carb meal had a 55 percent lower sugar response one hour after eating.
In another small study, taking apple cider vinegar with a starchy meal significantly slowed stomach emptying. This increased feelings of fullness and lowered blood sugar and insulin levels.
2. resistance exercises daily – The best keto-fasting diet in detail
What are resistance exercises?
Resistance exercises are exercises that focus on the muscles of the body, and help maintain muscle mass, which helps maintain healthy bones and joints, and is important for body balance, they are exercises in which muscle contraction resistance is used to build strength and anaerobic endurance.
Benefits of resistance exercises:
Resistance exercises are important for the body, as they are beneficial for the health and fitness of the body, and the most important benefits are the following:
It helps to increase endurance because muscle strength reduces the feeling of fatigue that a person feels after doing various activities.
Preventing osteoporosis, as it helps increase bone density.
Reducing excess body weight occurs as a result of increasing the proportion of muscles in the body, and burning more calories while doing exercises.
– Protection from Alzheimer’s in the future, improving memory and increasing the ability to focus.
– Prevention of some chronic diseases such as diabetes, heart disease, back pain, and joints.
Doing resistance exercises helps prevent insomnia and improve sleep.
Maintaining the flexibility and balance of the body, especially with age.
– Helps to coordinate the shape of the body and get rid of the flabbiness that may exist in it.
Reducing high blood pressure, as it helps to stimulate blood circulation, and regulate its work in the body in a balanced manner.
Increasing self-confidence as it enhances character building in people.
3. Sleeping well and showering with cold water – The best keto-fasting diet in detail
Bathing in cold water can burn 75 calories, and up to 400 calories in the case of extreme cold
We may be surprised to learn that our bodies work using energy even when we are at rest, only the number of calories you burn is related to factors such as weight, how much sleep we get each night, and metabolism, the process by which the body converts food into energy for use in activities daily, and maintain vital organs to function and breathe, through blood circulation, which costs calories.
A person who weighs 125 pounds (about 57 kilograms) burns roughly 38 calories every hour of sleep, which probably doesn’t sound like much. But multiplying it by 7 to 9 hours, the recommended amount of sleep each night by experts would total 266 to 342 calories per night.
Although the body works all hours of the day and night, it burns calories while sleeping, but that does not mean that it is a strong strategy for losing weight, without exercising regularly and eating well.
We can therefore burn hundreds of calories by increasing our metabolism, or more specifically by increasing our basal metabolic rate (BMR), which is the number of calories we burn while sleeping or sitting, via 7 scientific methods recommended by experts.
Improve thyroid function
Improving the function of the thyroid gland in the front of your neck can boost your metabolism by between 500 and 1,000 extra calories per day. Research has proven that thyroid hormones have the property of affecting your metabolic rate of all vitamins and minerals. Data have demonstrated the effects of thyroid hormones on energy expenditure and calorie burning. But it is especially important to get enough iodine, which is used by the thyroid gland to make hormones, through a diet rich in zinc, which is available in red meat, poultry, nuts, and some seafood, as well as whole grains and dairy products, because it has a role in converting thyroid hormone into its active form. According to a study, it is a good idea to take zinc to ensure the functioning of the thyroid gland.
Medium Chain Triglyceride Oils
To boost metabolism: Cut back on regular cooking oils, in favor of MCT oils, which are extracted from coconut oil, and contain about 10% fewer calories than long-chain triglycerides found in foods like butter, olive oil, and nuts. and avocado.
It has been shown to be rich in lauric acid, which raises the level of good cholesterol (HDL), which reduces the risk of heart disease, and it also increases the secretion of two hormones that can support the feeling of fullness, according to a study that found fewer triglycerides and glucose, in these oils. It can boost metabolism for up to 6 hours, improve the growth of good bacteria and support the intestinal lining.
Another study showed that MCTs lead to negative energy balance and weight loss, by increasing energy intake and fat oxidation.
Eat enough protein
It is important to eat enough of the three macronutrients, which are protein, fats, and carbohydrates. But a review published in the Journal of Nutrition and Metabolism in 2014 concluded that 15 to 30 percent of calories from food come from protein, carbohydrates are much less, about 5 to 10 percent, and fats are the lowest, with an average of 3 percent. This means that for every 100 calories of protein you eat, your body stores 15-30% of it.
Make room for hormones
While you sleep, your body is busy making and producing hormones. It releases the necessary amount of the hormone leptin, which is responsible for increasing the feeling of satiety, and at the same time reduces the production of the hunger-stimulating hormone ghrelin. In addition to the sleep-inducing hormone melatonin, which is produced naturally in the brain, and is very sensitive to light.
This hormone causes the body to secrete so-called brown fat, which is characterized by the ability to use normal body fat as fuel to generate heat, to burn calories faster.
Drink a lot of water
One study confirmed the effect of drinking water on metabolism, and that drinking 500 ml of water, or a little more than two cups, increases the metabolic rate by 30%, for a period of 30 to 40 minutes, which is enough to burn 24 calories, by drinking only. This means that drinking water several times a day ensures that 100 calories or more are burned to produce heat, even while at rest, according to another study.
Shower with cold water
A study has shown that cold showers increase metabolic rate significantly, and that cold showers burn an average of 75 calories, up to 400 calories in the case of extreme cold. A one-minute cold shower probably won’t do all that, but it depends on how long and how cold it gets.
Sleeping in a cold room
Sleep is the time to repair and renew the body, and according to a study conducted by the National Institute of Health, sleeping in a cold room helps you burn calories faster, the results revealed that those who sleep in an average room temperature of about 66 Fahrenheit (19 degrees Celsius) burn calories 7 times more people sleep at 75°F (24°C).