Have you ever thought of the meaning of the word "breakfast" in the English language? If you divide the word into two it becomes "break fast" which means to break or end a fasting period. What fast are you breaking when you eat breakfast? It's the night's fast. The hours of sleep where we don't eat anything. So fasting is already a natural part of your life, whether you thought of it or not. A good fasting plan just needs to extend the night's fasting window. Doing such a small tweak can make a huge difference.
Fasting on any common high carbohydrate diet is not recommended as your body will use the first 24 hours of fasting to burn the glucose stored in the body. After that, it begins to eat away at your muscles before the body finally goes into a resting metabolic state to protect itself. In this state the body holds on to the fat as an "emergency" reaction, resulting in minimized fat loss.
On a ketogenic diet, on the other hand, your body has already set itself up for fat-burning in advance of the fasting. This because by cutting carbohydrates from the diet the body has no other option but to draw its energy from fat. When then starting a fast the body will be forced to burn its own body fat as soon as it does not consume any food. That will turn on the fat-burning of the excess fat that you want to get rid of.
An example of this can be if you consume 1200 calories a day, but your body needs 2000 calories. It will then have to retrieve the missing calories from your stored fat and you will then automatically be losing weight. Intermittent fasting is therefore extremely effective and even more so in combination with a ketogenic diet.
HEALTH BENEFITS OF FASTING
There are huge amounts of information out there about intermittent fasting since it has become very popular in recent years. Some of the benefits reported are the following: Weight-loss and lower body-fat percentage, better focus and concentration, lower blood sugar levels, a reversal of type 2 diabetes, increased energy, increased fat-burning, increased growth hormone, lower cholesterol levels, balances hunger, improves fatty liver, improves neurodegenerative disorders, improves the immune system, improves allergies, fights cancer cells (they are dependent on glucose), potentially prevent Alzheimer's disease, potentially prolonged life, activates cell regeneration and repair in the body, improves lipid parameters, less inflammation, gives rest for the digestion system, normalizes blood pressure, starves bad intestinal bacteria, requires no cooking, is available everywhere, flexible and not least good for your wallet.
ARE YOU AFRAID OF FASTING?
Some people are afraid of fasting as they usually don't manage without food for long periods of time without negative effects. A good intermittent fasting plan, on the other hand, is much easier to follow than you may think, for the following reasons:
- You may have noticed that on the days you skip breakfast you are less hungry in the late morning than on the days you eat your breakfast earlier? When you eat breakfast it is just like switching a button in the body. Your digestive system starts working and you soon get hungry again after 3-4 hours. But by skipping breakfast you will notice that the body does not scream for food in the same way. In a way, your body thinks it's not morning yet, and your digestive system stays asleep. You extend the night's fast. Should you still feel hungry, it's most likely due to the habit of eating in the morning. Drink plenty of water and the feeling of hunger will most likely pass after a short time. Eventually, the body will get used to it so you do not get hungry at all. You will be amazed!
- A diet plan that combines intermittent fasting with a ketogenic diet will give you a much-needed side effect. Such a diet can actually make you lose the feeling of hunger. Many people say that they forget to eat. You do not get the same blood-sugar spikes and fluctuations as before, and you can function much longer without food.
- A good diet plan should introduce intermittent fasting gradually at the beginning of the diet change. Once the fasting is fully introduced, it is no harder than skipping breakfast and lunch on a few selected days of the week. You then end the selected fast days with dinner and a snack.
IS FASTING A NECESSITY?
If your goal is to eat a healthy diet, you do not necessarily need to fast. But if you want to lose weight fast and effectively, we recommend that you implement a fasting window. Fasting helps to provide rapid weight reduction without slowing down or doing damage to your metabolism. On the contrary, it creates a reaction called "metabolic confusion" which actually increases metabolism and the production of fat-burning hormones in the body.
Keto Watchers have finally developed a diet plan that allows you to take control of your fat-burning. In addition to following all the steps above, the Keto Watchers diet plan extends the night's fasting window certain days of the week and thus help you into the "optimal ketone zone" which is difficult to get into with diet alone. The diet plan is suitable for anyone who is struggling to lose weight on other diets or who wants a head start on a new lifestyle change.
Read more about the Keto Watchers e-book "Healthy & Fit with OPTIMAL KETOSIS".