Summary of What Would Happen If You Starved Yourself for 7 Days? by Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast:
The content discusses the author’s intermittent fasting routine and examples of meals they have on the healthy keto diet, along with links to Dr. Berg’s website and products. The author wakes up at 5 am and has a small cup of organic coffee with grass-fed half & half or heavy cream at 5 am, with the first meal between 1 and 3 pm and the second between 5 and 6 pm. Examples of the meals include eggs, bacon, cheese, olives, and tomatoes for the first meal, and salad with protein (such as sardines, shrimp, burger, or steak) and nuts (pecans or pistachios) for the second meal. The content also includes links to free keto mini-course and body type quiz, as well as product advisors to help find suitable products.
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Healthy Keto Diet: My Intermittent Fasting Pattern and Meal Examples
Looking for a healthy and effective way to lose some extra pounds? Then the keto diet may be the right plan for you. This high-fat, moderate-protein, and low-carb diet has become increasingly popular in recent years for its weight loss benefits along with various other health benefits. However, to experience the full effects of the keto diet, it is essential to also follow a proper intermittent fasting pattern.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. The purpose of intermittent fasting is to stimulate the body’s natural healing process, help in weight loss, and improve overall health. There are various types of intermittent fasting, but all of them follow a basic concept of restricting calories to certain hours of the day.
My Intermittent Fasting Routine:
As a nutritionist and chiropractor, I’ve found that intermittent fasting works to maximize the results of a keto diet. Here’s what my fasting routine looks like:
• I wake up at 5:00 am, and I go to bed at 10:30 pm (with intermittent fasting I need less sleep).
• I try to keep my meals within a 3-4 hour window so that I have around 20-21 hours of fasting.
• At 5 am, I have a small cup of organic coffee with grass-fed half & half or heavy cream and one packet of xylitol.
• At 6 am I’ll have around 12-16 ounces of water with 1-2 ounces of organic lemon juice, and I will take my vitamins.
• I have my first meal between 1 and 3 pm.
• I have my second meal between 5 and 6 pm.
Meal Examples:
Wondering what to eat on a keto diet while following intermittent fasting? Here are two examples of my go-to meals:
Meal 1 Example:
• 4 pasture-raised organic eggs
• 4 ounces of organic bacon
• 3 ounces of high-quality European organic grass-fed cheese (I like sheep cheese and goat cheese)
• ¼ cup olives
• 1 tomato
Meal 2 Example:
• A Big Salad (7 to 10 cups): Lettuce, bell pepper, tomato, cabbage, kale, parmesan cheese, olive oil, balsamic vinaigrette
• A Protein (7 oz.): Sardines (with bones and skin), shrimp, grass-fed hot dogs, organic grass-fed burger, wild-caught salmon, or steak
• Nuts: Pecans or pistachios
By incorporating nutrient-dense, high-fat, low-carb foods, you can stay within your daily macronutrient requirements for a keto diet while also remaining full and satisfied. And by following intermittent fasting, you can take advantage of the natural rejuvenation process of rest, helping to improve overall health.
Bottom Line:
The keto diet combined with intermittent fasting is an excellent way to maximize weight loss and improve overall health. With the meal examples and intermittent fasting routine outlined above, you have a good basis to start following this diet plan. However, it is best to check with a medical professional before making any significant changes to your diet. By making a few lifestyle changes today, you can quickly achieve your desired level of health and wellness tomorrow.
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