Intermittent Fasting and Ketogenic Diet: The Ultimate Beginners Guide to Feel Energetic, Healthy and Maximize Weight Loss with Keto-intermittent Fasting +7 Day Keto Meal Plan for Women and Men

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Table of Contents

Introduction.............................................................................

Volume I: Ketogenesis & Ketosis— Knowing Deeply the Ketogenic Diet................

Chapter 1-Core Concepts & Program Principles..........

A-OK = Attaining Optimal Ketosis!......................................

Ketosis-Ketogenesis Macronutrient Model Caloric Configuration Consumption...............

Calorie Consumption Calculation.........................................

Knowing the Kismets of Ketosis: Keystone Labels of Ketone Levels...............

Chapter 2-Proper Performances of the Program.........

Regimen’s Requirements & Regulations............................

Rationalizing Rated Ratios....................................................

Recommended and Restricted Rations: Grocery Guide....

Chapter 3-Feeling & Fighting the Flu: Dodging the Dangers of the Diet................

Symptoms & Severity to Different Dieters.........................

Common Causes....................................................................

Rendering Recommended Remedies..................................

Annoying Aftereffects & Accordant Ameliorations............

Chapter 4-Tips & Techniques Towards a Triumphant Training................

Volume II: Integration & Facilitation of Intermittent Fasting................

Curbing Calorie Consumptions and the Functional Fasting | Feasting Formula...............

Chapter 5-Fasting Fundamentals.....................................

The Fasted State & The Fed State: Appropriate Approaches...............

Physiological Parallelism to Ketogenesis/Ketosis...............

Metabolism Mechanics..........................................................

Facts & Falsities.....................................................................

Chapter 6-Methodical Models | Programmed Protocols................

Fast-Feast Model/Alternate Day Fasting (ADF)..................

Eat-Stop-Eat Plan (24-Hour Fasting)....................................

Lean-Gains Method (16/8 Fasting).......................................

Warrior Diet (20-Hour Fast)..................................................

One-Meal-A-Day (OMAD) Rhythm........................................

Up-and-Down Diet/Alternate Day Dieting (ADD)................

Fat-Loss Forever.....................................................................

Natural Fasting.......................................................................

Programmed Protocols (24-Hour Plan)................................

Body Recomposition Plan (24-Hour Rhythm).....................

Chapter 7-Steps & Strategies to Success: Starting & Sticking to the System................

Pick the Perfect Protocol to Practice....................................

Choose the Correct Calorie Consumptions.........................

Form a Functional Dietary Design.......................................

Fitness Training on a Fasting Track.....................................

Consult/Collaborate with Clinicians.....................................

Chapter 8-Program Performance Pointers....................

Preparatory/Preliminary Performance Pointers..................

Practicing Performance Pointers..........................................

Post-Performance Pointers....................................................

Dietary Dos & Don’ts.............................................................

Curbing Consequential Complications & Meliorating Major Malpractices...............

Swift Solutions to FAQs & Fallouts.......................................

Volume III-Reaping the Rapid & Remarkable Rewards of the Regimen................

Rapid Reduction of Weighty Weight, Bulks & Bulges........

Appetite Abatement & Curbing Cravings............................

Modification of Symptoms of the Metabolic Syndrome.....

Boosting Brainpower, Cognitive Clarities & Optimizing Optimistic Outlooks...............

Curtailing Conceptions of Cancer Cells...............................

Living Lively Lifestyles & Leasing Longer Lives.................

Rehabilitation of Impaired Body Tissues and Cells............

Regeneration of the Human Growth Hormone (HGH) or Muscle-Building Hormones...............

Reduction of Insulin Hormone Levels..................................

Efficient Destruction of Free Radicals.................................

Feasibility & Financially Friendly..........................................

Addendum-Rated Recipes & Daily Dietary Planning Programs................

Bountiful Breakfasts..............................................................

Luscious Lunches...................................................................

Delectable Dinner..................................................................

Satisfying Snacks...................................................................

Dessert Delights.....................................................................

7-Day Meal Plan for Men.......................................................

7-Day Meal Plan for Women.................................................

Desirable Dietary Duo Design: A Conclusion................

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Introduction

Intermittent fasting and ketogenic dieting will be benefitting you in more ways than you expect by altering altogether your traditional understandings and lifestyles of basic nutrition and wellness to alter your life and outlook for the better, forever.

— Zadie King

Oftentimes, it would seem expensive and exasperating to engage and persevere in laborious efforts just to keep your body fit, slim, and trim. You would even realize that nothing you do to hit your wellness or weight-loss goals makes any sense. Instead, you end up derailing yourself off the tracks and losing all your patience!

Besides, today’s health and fitness world carry several dominant variations of weight-loss programs, which mostly pass as fleeting fads that only confuse you all the more. Even if you cope rigorously with their dietary guidelines, everything only entails much greater difficulties.

As a resolve for sharing and presenting to you your ultimate health and wellness solution, this comprehensive guidebook blends the best of both worlds of Intermittent Fasting and Ketogenic Dieting. This impressive combo of dietary programs will be will be your invaluable strategies on how to control caloric consumptions; boost lean muscle mass growths; promote enhanced metabolic and fat-burning processes; shed off unwanted and excessive kilos; and, many more health gains while feeling fit and staying strong in the safest, quickest, and healthiest way possible.

Lest thinking warily that this handbook has a catch, the combined dietary plans’ concept simply direct you to feast more on fats and fast thereafter! Yes, you read it just right—FEAST on FATS FIRST and FAST after the FEEDING FEST to be FOREVER FIT!

This might seem far out and sound like science fiction to you, but you better ought to believe it. The fats and fasts for fitness dietary plan may be unorthodox, but by no means, not a myth; it shall never be, in any way!

Fact is that both regimens are essential elements in attaining the ideally natural metabolic processes of the human body. Either of the diets has the ability to allow us surviving with nothing to eat for longer periods.

Therefore, a holistic alliance of intermittent fasting and ketogenic dieting becomes the most natural and healthiest wellness choice that your body truly necessitates. See for yourself after having digested the meat of the matter!

On the one hand, intermittent fasting changes dramatically WHEN you eat. It disallows you to consume foods for a definite number of hours each day but allows you to feast whatever you wish within the remaining hours.

On the other hand, ketogenic dieting alters drastically WHAT you eat. It allows you to consume mostly animal and vegetable fats and moderate quantities of proteins, but much lesser carbohydrates.

Their common denominator is to induce your body to attain the ideal metabolic state of optimal nutritional ketosis. Under this natural condition, your body virtually transforms into a fat-burning machine instead of undergoing its traditional metabolic process of burning glucose or carbohydrates.

Therefore, it would only be logical to rationalize that the perfect pair complement each other to help you to burn even more fats. In other words, intermittent fasting integrated with ketogenic dieting provides you with the simple trick of accelerating to achieve your health and nutrition agenda.

Engaging with the twin diets would even result in reaping greater health rewards than by plainly performing a single dietary program! Indeed, it would be lamentable to leave out the other. This is the principal reason, aside from the apparent practical purposes, why you should indulge in both dietary disciplines!

For all you know, intermittent fasting could be tough when you are not under a ketogenic diet. In the same way, the ketogenic diet alone could only offer you just as much; it receives, however, a big boost with intermittent fasting.

Hereupon these pages contain your fundamental guide towards a deeper understanding between intermittent fasting and ketogenic dieting. More significantly, they provide you with an easy and convenient roadmap to facilitate navigating your initial implementations and proper performances, as well as sustaining a successful practice of this unconventional medical and nutritional therapy.

By its entirety, the information you will gain from Your Comprehensive Guide to Intermittent Fasting & Ketogenic Dieting comprises three main volumes:

First, you will learn how your body can achieve ketosis while alleviating aftereffects in the process. This also implies that you will know how to calculate for your daily calorie intake (DCI) allowances and derive the composition of your macronutrient consumptions.

These dietary values are significant in enabling you to discover the potential powers of food. You can then form prudent decisions for your ideal meals—choosing what to consume and not, as well as how much you must ingest! Eventually, you will have the ability to shape your definite grocery guide of recommended and restricted food groups, concoct your food recipes, and design your daily or weekly meal plans.

Second, you will know when to apply the appropriate approaches to intermittent fasting and choose which fasting protocol will suit you best. Since you will be eating less, you will be aware of your tolerable caloric restriction (CR) rates based on your computed DCI. Issues may arise, but you will learn how to counter them.

Third, you will meet more than your expectations. You will find out the bountiful benefits of the program that run the gamut of whatever your general healthcare plans or objectives are!

In addition, a bonus chapter will demonstrate to you the actual applications of the program through a daily dietary plan. It offers you 31 inspiring, budget-friendly, delicious, and easy-to-prepare ketogenic recipes categorized under breakfast, lunch, dinner, snack, and dessert meals. All of which will comprise the 7-day meal plan samples across suggested caloric consumptions for both men and women.

Whenever you come across any misgivings or disputes with the systematic dietary coalition, it only urges you to take one responsible act—exhaust to question everything before you condemn or condone it. If it stems from the sheer curiosity that you would like to seek out, then, by all means, give it a shot. If it seems to manifest an impossibility or absurdity, then evaluate why. You will simply remain clueless unless you try.

Keep on turning the pages...trust the process...and learn something priceless! Read on towards fruition...to proper nutrition...to living a life of wellness, satisfaction, and happiness!

Volume I: Ketogenesis & Ketosis— Knowing Deeply the Ketogenic Diet

"You will not be fat as such by merely eating much! Neither will you be fat from eating fat! Impose a highly fatty dose while you dispose of glucose...Your keys are ketogenesis and ketosis!"

—Zadie King

The original ketogenic diet was not a creation rooted out of the capricious and whimsical ideas of today’s weight-loss plans. It has evolved over the years from its popular indulgence, along with fasting, as an effective treatment for patients afflicted with chronic seizures and epilepsy.

Nonetheless, the working mechanism for these treatments is quite vague. Despite all the theories formulated by modern science, no one could really determine how it precisely treats or alleviates seizures. The only definitive assurance for its neurological therapeutic significance is the existence of metabolic changes, which greatly influence the chemical compositions of the human brain.

In recent memory, the ketogenic diet regained new interests because of its myriad of therapeutic benefits and potentials. The medical field confirms its feasibility and effectiveness for treating patients diagnosed to be suffering from diabetes, cancer, brain damage during a stroke, and several other neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease.

The distinguished scientist and clinician from the Mayo Clinic in Minnesota, Dr. Russell Wilder, designed the ketogenic diet. He developed the regimen to focus strictly on a tremendously high ingestion of fats and a very low consumption of carbohydrates, with regulated protein intakes.

By its etymology and resultant effects, the diet derived its term from ketogenesis, which is the body’s organic process of generating quantities of ketone bodies or ketones, sourced primarily from the metabolism or breaking down of fatty foods. Ketones are fat molecules produced by the liver to the bloodstream, whereby the body cells burn them for energy.

Ketogenesis happens normally to all of us. It occurs naturally, particularly when we skip a meal or fast, or when we reduce our glucose or carbohydrate intakes.

This denotes that ketogenesis can suppress our appetite without ever feeling the gnawing pangs of fasting or hunger. Thus, engaging with a regimen rich in fats, yet, less in carbohydrates will surely promote ketogenesis.

This entire natural process, known as ketosis, is the alternative metabolic function of the human body in place of the usual burning of glucose (blood