Intermittent Fasting Is A Game Changer


Hi everybody it’s Denise back with Keto
with Denise and today we are talking intermittent fasting powerful tool
that’s going to help you and your journey to heal your body restore your
health so let’s look at it a lot of people have tried to make this really
really complex it’s not as simple and really when you think about fasting we
fast when we’re sleeping fasting is simply not eating for a period of time
when you’re sleep you’re not eating so you’re fasting so think about it that
way because a lot of people say oh I can’t fast I I just have to get
something in my system I just have to eat something you’re fasting when you’re
sleeping so if you can fast when you’re sleeping you can fasten you’re awake and
we’re going to talk about how you can do that to really make this work for you
because fasting is one of the biggest ways to help address insulin resistance
you guessed it keto plus intermittent fasting is a powerhouse it’s the dynamic
duo to reverse the insulin resistance issues in your body
so let’s demystify intermittent fasting because it’s honestly it’s not that hard
and I’m sure trust me when I tell you it’s a whole lot better than the current
way of eating them we’ve been taught we’ve been conditioned to think that we
need five meals a day that we’ve got to eat breakfast then a snack like every
two to three hours then lunch then a snack and then dinner because your body
needs to get those Denyce energy your body needs it your body doesn’t need as
much of this kind of stuff and frequent eating you know why this is a problem
this is contributing to insulin resistance because every time you eat
insulin is released and depending on what you’re eating a whole lot of
insulin could be released in your body so we want to move away from the five
meals a day and the snacking in between and all of that and allow your body to
truly process the food that’s taken in making
sure that it’s healthy food and be able to reverse their issues of insulin
resistance so let’s look at how will you convert to our MOOC away from the five
mils a day first thing we start is the three meals a day it’s important to
start somewhere some people want to go right to two meals a day and one bill a
day always say let your body adjust when you start to change your diet it’s a
little stressful on the body because your body is accustomed to having things
a certain way so we want to ease you into this way of eating within a min
fasting so when we say three meals a day it’s breakfast lunch and dinner notice
there is no snacking in between so there is a period of fasting even in that so
your body has a chance now to process the insulin that’s necessary from the
foods that you’re eating and we’re hoping that when you do eat the
breakfast lunch and dinner that you are mindful of the type of food remember we
said keto so you’re eating hopefully high quality fats and low carb so low
sugar because it doesn’t make sense to eat three meals a day and it’s all high
sugar you’re not solving that problem whatsoever
okay so it’s going to be important as you transition from probably very high
carbs in this way of eating and high sugar to going to three meals a day and
then it’s lokar’s okay so when you do that that’s a transition that your body
has to make and generally when you are ready now because the more the longer
you fast the more you can heal the insulin resistance and what I mean by
that three meals a day is a great start but that’s not
I want you to end I want you to begin to transition to two meals a day and that’s
where you really start to crank up the fat burning furnace in your body because
when you do that and let’s look at it if you’re eating let’s just say let’s go
back to three meals a day for a second and let’s just say you’re eating
breakfast at 8 o’clock your last meal was at 8 the night before 9 the night
before you’re averaging 11 to 12 hours of fasting at 3 meals a day and then
your next meal from 8 or 9 o’clock might be twelve one o’clock and then the next
meal might be seven o’clock so you’re fasting in between those timeframes
so when you transition to two meals a day what you’re going to do is delay
your breakfast and you can start that process by saying well if I’m not hungry
at 8 o’clock don’t eat are you hungry at 9 o’clock if not don’t eat and that’s
how you can gradually get to a place where you’re taking in two meals a day
meaning you’re able to fast for sixteen hours this is the intermittent fasting
common cycles of intermittent fasting some people will fast for 16 hours and
then eat there are two males within an eight hour window and that’s good that
you’re doing two mills we’re not trying to fast for 16 hours and eat three meals
that’s again I’m going to defeat the purpose we’re trying to reduce the
insulin that’s generated in our bodies so we’re trying to eat quality foods but
eat less often so that fasting your body is going to go into the fat stores and
start burning the fact that’s stored up in your body it’s going to allow the
process of etapa G at 18 hours on top of G is just by think of it this way it’s
one of the most amazing things your body can experience and that’s where
cellular repair is taking place anti-aging is taking place all of the
cells that have all kinds of pathogens mucus and all of this stuff in them your
body is releasing all of that stuff and using the parts or reusing the parts or
recycling the parts of your cells that it can use and just going back in and
just rebuilding and hence you get this youthful appearance and you begin to
look healthy as well as feel healthy so the key is to start pushing that
breakfast as far out as you can until you’ve met a 16 hour fast and then you
start eating and in an eight-hour window you’ll do your lunch and then four hours
later five hours later you’ll do your dinner and that’s how you do that so
fasting again is simply not eating for a period of time that period is 16 hours
not eating and eating an 8 or 18 hours and then eating in a six hour window and
I do a lot of 20 hour fast and eat in a four hour window but sometimes I won’t
combine this meal to where I may eat and then eat a couple hours later I might
need my salad let’s just say I have you know the goal is to get insufficient
veggies Frank so what I’m doing two meals a day I might get in eight to nine
cups of vegetables a day okay whereas here at three meals I’m targeting seven
to two cups so I can make that happen on this schedule but then ultimately
because I am really trying to improve my health I want to get to one meal a day
I’m going to slowly push out eating that lunch until they’ll be going to go 21
hours and then I can eat that one meal a day that’s what Oh mad means that I’m
eating that one meal a day so I can fast for 21 hours eat within a three-hour
window 22 hours or even 23 hours so the whole idea is that eat your vegetables
first and this is really a good tip for you eat your vegetables first why
because I’ll get full on fat if I’m taking in high quality fat is filling
that’s the whole idea of taking in fat too because your body wants to use that
fat for energy but I’m also going to be satisfied so I’m going to eat my
vegetables first I want to take in my protein my fat last so that’s important
to make sure you’re getting the nutrients the vitamins the minerals that
your body needs ok so here’s something that I want you to think about and be
aware of this happens when your body is trying to transition from burning sugar
to burning fat and going into an intermittent fasting state even with 3
meals a day you could experience some of these symptoms why because you’re not
taking in as many carbs remember I’m doing intermittent fasting and keto
together so my carbs are still pretty low 20 grams of 50 grams and I say 50
grams are typically for those people that don’t have any weight that you
really need to lose you don’t have a weight issue but yet you know you’ve got
an insulin resistant issue or you’ve got other conditions that are caused by
insulin resistance high blood pressure diabetes you don’t have to be overweight
to have meetings you don’t have to be overweight
to have high blood pressure so for those people that don’t necessarily have a lot
of weight to lose but you know you’ve got some health issues you can still do
this you can still do intermittent fasting but that’s where we say your
card counts would be a little higher if you’ve got a teenager that you know
they’ve got a lot of energy already they might be able to higher in because
they’re going to burn they’re going to use that they’re more active so you want
to look at it from that standpoint but the whole idea is this when you bring
those sugars down and you decrease them drastically from this scenario five
meals a day to coming into three meals a day and clean eating you’re gonna you
may experience some symptoms but this is how we mitigate those symptoms okay some
of the symptoms include a flu-like feeling like you’re coming down with the
flu muscle aches just we lethargic that’s called a keto flu your body is
transitioning but it doesn’t feel great so how do you mitigate or minimize the
risk of getting keto food I didn’t get it a lot of people don’t get it and some
do it’s your body’s response to decreasing the sugar in your body and
it’s trying to go through what’s called the adaptation phase where it’s going
from burning sugar to burning fat and that’s okay because if you do get that
feeling that just means you need some b1 and potassium that’s why we always say
make sure what you are improving your diet and going on the keto diet with
intermittent fasting or just the keto diet it’s important to make sure you’re
taking these supplements that you’re getting enough potassium you’d be amazed
somebody needs 4700 milligrams of potassium a day 4700 you’d have to eat
10 bananas to get that but we don’t eat bananas on the keto plan so where are
you going to get it from veggies your diet that’s why it’s important
eat your veggies because not only are you getting potassium you’re gonna get
magnesium and sodium these are all important nutrients and then there’s a
whole lot of vitamins and things that you’ll get but sometimes you need a
little something more and that’s why we do b1 in electrolytes and electrolyte
powder it’s very important so these are things that we talked about and we’ll
have more videos on electrolytes and how to balance that you’ll just you know go
through my playlist and you’ll find some of those videos too so what I want you
to think about is if you feel that way make sure you are getting those
supplements in that your body needs and then that fatigue that I talked about I
when I started keto I experienced fatigue not the flu and what I ended up
doing exactly was getting my electrolytes up and within minutes
honestly within minutes I took some pink Himalayan salt put it under my tongue
and within 30 minutes I felt better and then there were this was in the first 1
to 5 days people start reporting these feelings and then sometimes it could
take a little longer for your body to adjust so just be aware of that and then
the keto rash I haven’t experienced that some people do this is the histamine
reaction your body is having as its trying to release these actually the
junk in your cells so it’s not a pleasant thing to
experience but you can address it with something you can find in your pharmacy
drug store called bentonite clay and or b1 so you can easily address that and
it’ll help give give you some relief and then constipation constipation is you
know we’re taking in a lot of vegetables if you are eating 7 to 10 cups of
vegetables in the beginning then that could be a lot of fiber going into your
system and your body is like whoa that’s too much you want to look at what
vegetables you’re eating because some people can’t do broccoli and some
these cruciferous vegetables that can cause constipation is really the
oxalates that’s in it so if you want to use a little bit drink some lemon juice
before consuming those cruciferous vegetables then that’ll help you with
the constipation in your body will receive it that’s where you can get the
constipation and bloating so that’s your body responding to some of the
vegetables in some ways you might just want to change the vegetables that
you’re eating and try some different vegetables too to see what works for
your system right so when we’re talking in a minute fasting is a powerhouse this
is a game-changer in terms of really healing from the inside out hopefully
that’s been helpful thank you so much for watching we’ll see you on the next
video

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Reader Comments

  1. pamprw

    That "keto flu" may be a die off of Candida A, ///they need sugar or something the body changes into sugar. Without it they die and a flu is a temp. condition.

  2. SonShine Shon

    Thanks for this detailed education! If I’m not used to eating red meat & started eating it a few times a week, can this be the cause of constipation?

  3. Betty Burton

    I’m doing the intermittent fasting and Keto dieting and I love it…I’ve lost twenty three pounds….. lifestyle change for me.

  4. SonShine Shon

    Watching a 2nd time & I must say that you have truly demystified intermittent fasting!!! I was already eating only once or twice a day, I just listened to my body, but guess what? I was not incorporating enough fats! I was eating mostly veggies with lean meats! No wonder my stomach/love handles wasn't going down!! I'd eat assorted fish including salmon & I'd consume 3 tablespoons of organic coconut oil or more everyday…The fats truly help keep me satiated & I just do not feel hungry! Coffee or green juice in the morning, meal at either 1pm, 2pm or 3pm…after that, I drink water-sometimes decaf green tea with lemon…I AM AMAZED AT HOW LONG I CAN FAST WITHOUT FEELING HUNGRY!!!! IT IS ALL A MINDSET THING!!! I was fasting & didn't even know I was fasting! Lol KNOWLEDGE IS POWER! By the way, I feel like my fat is MELTING AWAY!!! My stomach has a hanging apron & I see the letter V forming even though my tummy is not flat, yet! The best part of all of this is how AMAZING I FEEL!!!!!!!!!!!!!!!!! Yes, I was doing research prior to finding you, but YOU make confusing scientific data easier to understand for me! I know I said it before, but I MUST GIVE CREDIT WHERE CREDIT IS DUE!!!!! God bless you & thanks, again!!!!

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