Intermittent Fasting Basics for Beginners

Intermittent fasting is not starving. It is eating fewer meals.

Things you can have during your fast are supplements, tea, water and coffee. Try tea, hoodia gardenia (appetite suppressant) – Green Tea leaves (induces Autophagy).

To learn about other things you can have while fasting, read this blog post.

Fasting: 14 Things To Consume In Order To Make Fasting Easier. https://2healthyhabits.wordpress.com/2020/10/16/fasting-14-things-to-consume-in-order-to-make-fasting-easier/

How Long Will It Take:          The more you do intermittent fasting, the more efficiently your body will go from sugar burning to fat burning where you are fully in ketosis. When you are in ketosis you are comfortable and you have cognitive benefits, you feel focused, you have concentration, you have improved memory and you can learn faster.

When you are in ketosis, you will see improved blood sugars and weight loss especially in your midsection. Getting fully into ketosis takes time because your whole life you have done this way and now we are trying to undo it. You want to go into ketosis for the long haul. Give it time. It could take up to 3 to 4 months for some people. 

Let your body dictate how long to go without eating and when to feed it. The time may vary because you only want to eat when you have a strong hunger and not eat when you have light hunger. What is the difference?

Slight hunger – at about 8:00 o’clock in the morning, the body will have a hormonal spike of cortisol (an adrenal hormone that is a stress hormone), which could make you slightly hungry, and then it passes. Do not eat. You can ignore this and keep fasting.

Strong hunger – stomach pain, light-headedness, weakness, and grouchiness are all signs of strong hunger, which means its time to eat. Especially in the beginning you are going to going to feel fine and then you are going to have these symptoms. That is just a blood sugar crash. The more you do this, the more you are going to go from sugar burning to fat burning efficiently. You will be able to go longer without eating.

How to do intermittent fasting:

Lower your carbs:       This will help you be less hungry and go longer without eating.  Start eating three meals a day with no snacks.

Add vegetables: Vegetables provide potassium, magnesium, minerals, and vitamins that help heal insulin resistance, and lower insulin. Vegetables add fiber. Fiber feeds the microbes in your gut and that produces something called butyric acid, which helps insulin resistance. Fiber decreases hunger. It helps blood sugars. It feeds the colon cells and it helps your immune system.

Add healthy fats.        The combination of good fat and vegetables will help you go from one meal to the next. 

Keep very busy:         Be active and you will not think about being hungry until you start to feed the symptoms of strong hunger.

Consume sea salt and electrolytes:     Avoid headaches and fatigue symptoms. Sea salt is very important because if you do not consume enough sodium andyou are drinking water you are diluting your reserve of sodium. If you do not consume enough sodium you will have headaches, and your muscles will feel weak. How much do you need per day? You need a level teaspoon a day. Through the day, you can put that inyour food, you can add some to a glass of water, not the whole teaspoon.

Electrolytes are very important to for potassium,magnesium and calcium. Find one with high potassium. That will help you have energy because when you make thetransition you need these nutrients.

Consume nutritional yeast tablets. Take yeast tablets to get your B vitamins. Nutritional yeast tablets can help make the transition into ketosis smoother.

Be prepared with healthy foods for when you need to eat:   For example you do not know when you are going to eat because you are going to goas long as you can until you are hungry. Bring your food with you ifyou are going somewhere. Sometimes it is hard to time when you are going to eat and coordinatethat with other people. So have your food available so you can go to the correctfood. For a list Keto acceptable foods please download this PDF. (Hint: eggs are a great food to break your fast.)

Dr. Berg’s Healthy Ketosis Acceptable Foods List: 

https://www.drberg.com/blog/ketogenic-diet-plan-food-list-cheat-sheet-pdf

Let your body dictate when to eat. You will find you can go longer. At first, you can skip breakfast, and then you can go to two meals aday. Later, you can slowly start to squish those 2 meals together. If you are not hungry and you want lose more weight, you may go to one meal per day. Let your body tellyou when to do it. Work up to it and keep it simple,give it time.

For more information, please read, The Healthy KetoTM Diet for Beginners: Your Quick Start Guide

https://www.drberg.com/the-healthy-keto-diet-for-beginners#guide3

This Post has been condensed from Dr. Berg’s video Keto Intermittent Fasting Uncomplicated and Easy https://www.youtube.com/watch?v=3dHcT1-K-tw

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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