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How to Combine a KETOGENIC Diet with INTERMITTENT FASTING to Quickly Lose Belly Fat

How to Combine a KETOGENIC Diet with INTERMITTENT FASTING to Quickly Lose Belly Fat

How to Combine a KETOGENIC Diet with INTERMITTENT FASTING to Quickly Lose Belly Fat: http://gl12.net/ytketogenicdietvideo

Inside today’s video, I’m going to talk about 2 of the hottest topics going viral across the internet in today’s day and age for people who want to quickly lose belly fat. And that is intermittent fasting and the ketogenic diet. So I’m going to talk about how to combine the ketogenic diet with intermittent fasting to quickly lose belly fat.

I want to talk quickly about intermittent fasting and about the ketogenic diet, just so you understand the principles behind them. First thing is is that eating 5 or 6 small meals a day is not necessary if you want to lose belly fat. It can work. I’ve proved it does work. I’ve taken my body below 6% body fat a couple times, actually eating 6 to 7 small meals per day.

However, it does not speed up your metabolism and it does not help you lose more belly fat. And research now shows this. And in fact, every time that you feed yourself food, particularly carbohydrates, but any time you eat, you raise the body storage hormone insulin, and that takes the body out of a fat-burning environment.

That’s where intermittent fasting comes in.

Not eating for a period of 14 hours a day, 12 to 14 hours a day if you’re female, and then 16 hours a day if you’re male, about 5 days of the week. You can do it 7 days of the week.

In many ways, intermittent fasting is a lot like high intensity exercise, because of the way it impacts your hormones. It also will help you get control of your hunger levels. Most people, they think about not eating for 14 to 16 hours, and they hold up a cross like intermittent fasting is a vampire. Well, it only takes about a week of trying this before the hunger levels go right away and you get control of your ground.

Now let’s talk about the ketogenic diet and how you can combine both of these together.

It’s amazing for people who have insulin resistance or are type 2 diabetics. There’s research showing that it can actually reverse type 2 diabetes for people who follow it consistently. It also has been shown to help you lose more belly fat. And that’s 1 of the main benefits of doing it.

So let’s talk about how to combine both of these fat loss strategies.

So if you eat your last meal at 6:00 PM and you’re a man, you eat your first meal the next day at 10:00 AM. And if you’re female, because of the hormonal differences I don’t recommend that you fast as long. You break your fast around 8 AM.

Well, you can still eat late at night, as long as it’s healthy choices, and get great results with this strategy. So if you eat at like 9:00 or 10:00 PM, the next day if you’re a man, you won’t break your fast until 1:00 or 2:00 PM. And then if you’re a woman, you wait all the way till 11:00 AM or 12:00 PM if you’re a late night eater.

Now the ketogenic diet, the keto macros for a sedentary person who is not active is 70% fats, 20% protein, and 5% carbs. And this is a traditional ketogenic diet. This is great for sedentary people, type 2 diabetics, anybody who is very overweight or obese.

Now if you’re active, the rules need to change a little bit. You’re going to go lower on the friendly fats to 60%. You’re going to raise up the protein a little bit. And then you’re going to target or cycle your carbohydrate intake. So the first method is called targeted, where you take 15% of your carbs and you eat them in the post-workout window, about 45 and 60 minutes after a workout. About 3 or 4 days of the week, you eat your carbohydrates.

Now during that time, because it’s after exercise, your body’s going to use that fuel to replenish muscle and liver glycogen. So you don’t have to worry about those carbs spilling over and being stored as fat. And then it’ll also allow the body to quickly get back to using ketones as a fuel source. And that’s what the ketogenic diet is all about. The body stops using glucose from carbs and protein sources, and it starts using ketones as an energy source to fuel the body and the mind instead. And that’s the state that is known as ketosis that has all these health benefits. So it stops burning glucose and it starts burning ketones instead.

The cyclical version, it can be fun, too, because Monday through Friday, you’re going 5 days ketogenic. So you’re following these macros up here for the traditional 1 just Monday through Friday. And then on the weekends, you’re going to up your carb intake to 15%. So for a total of 15% for the week. So Monday through Friday, you’re in a ketogenic state. And then Saturday and Sunday, give yourself a break and a reward and have some carbohydrates.

So thanks for watching this and keep going strong.

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