How to Combine a KETOGENIC Diet with INTERMITTENT FASTING to Quickly Lose Belly Fat

How to Combine a KETOGENIC Diet with INTERMITTENT FASTING to Quickly Lose Belly Fat

July 28, 2019 6 By William Morgan


Hey, hey, hey everybody,
Shaun Hadsel here,
stubborn fat expert and
owner of Get Lean in 12.
And inside today’s video,
I’m going to talk about 2
of the hottest
topics going viral
across the internet
in today’s day and age
for people who want to
quickly lose belly fat.
And that is intermittent
fasting and the ketogenic diet.
So I’m going to talk
about how to combine
the ketogenic diet with
intermittent fasting
to quickly lose belly fat.
So up here, you’ll
see I have a chart
and how to use
intermittent fasting, based
on if you’re a man or a woman.
And then down here I have the
keto macros that you’ll use,
based on whether or not your
sedentary or you’re active.
So I’m going to cover
into this in detail.
But before I do that,
I want to talk quickly
about intermittent fasting
and about the ketogenic diet,
just so you understand the
principles behind them.
First thing is is that eating
5 or 6 small meals a day
is not necessary if you
want to lose belly fat.
It can work.
I’ve proved it does work.
I’ve taken my body below
6% body fat a couple times,
actually eating 6 to
7 small meals per day.
However, it does not
speed up your metabolism
and it does not help
you lose more belly fat.
And research now shows this.
And in fact, every time
that you feed yourself
food, particularly
carbohydrates,
but any time you eat, you
raise the body storage
hormone insulin, and
that takes the body out
of a fat-burning environment.
So if you’re feeding your
body every 2 to 3 hours,
you’re constantly using
these mini insulin spikes.
You’re constantly
taking your body out
of a fat loss environment.
And that’s where intermittent
fasting comes in.
So not eating for a period of
14 hours a day, 12 to 14 hours
a day if you’re female, and then
16 hours a day if you’re male,
about 5 days of the week.
You can do it 7
days of the week.
I just like to take
a break on weekends.
But this is an amazing strategy.
And somewhere around
this video, you’re
going to see a link
to click or tap.
You’re going to go
over to a website.
It’s going to introduce you
to my Siesta Key Beach Diet
that embraces this
entire philosophy.
You’re going to see
a ton of published
research at the
bottom of that page,
showing the amazing benefits
of intermittent fasting,
showing how it elevates
the metabolic rate.
It increases growth
hormone levels.
It allows the body to release
and burn more free fatty acids,
because it kicks up the body’s
sympathetic nervous system.
In many ways,
intermittent fasting
is a lot like high intensity
exercise, because of the way
it impacts your hormones.
It also will help you get
control of your hunger levels.
Most people, they think about
not eating for 14 to 16 hours,
and they hold up a cross
like intermittent fasting
is a vampire.
Well, it only takes about
a week of trying this
before the hunger
levels go right away
and you get control
of your ground.
So yes, the first
initial week or 2
of trying intermittent
fasting can be tough.
And it’s not for everybody.
Don’t get me wrong.
If you like eating breakfast
and you get great results eating
breakfast right when you wake
up and you don’t want to fast,
you can still get great results.
I just love the thought
that I only have
to eat 3 big meals per day.
I maintain just as
much muscle mass.
I’ve been doing
this for 20 years.
And I stay just as lean
fasting 16 hours a day, Monday
through Friday.
I’ve been doing this for
well over 5 years now.
Now let’s talk about
the ketogenic diet
and how you can combine
both of these together.
The first thing that
you need to understand
is that the ketogenic diet
was originally created
to treat epilepsy seizures.
I think it was back
in the 1940s or 1950s.
And since that time, they’ve
done a ton of research on it,
and it has amazing benefits to
help fight against Alzheimer’s.
It’s amazing for people
who have insulin resistance
or are type 2 diabetics.
There’s research showing
that it can actually
reverse type 2
diabetes for people
who follow it consistently.
It also has been shown to
help you lose more belly fat.
And that’s 1 of the main
benefits of doing it.
So let’s talk about how to
combine both of these fat loss
strategies.
And you can pick which
one is best for you.
So last meal of the
day is up on top.
So if you eat your last meal of
the day any one of these times,
if you’re a man, here’s the
time of the day the next day
you’re going to
have your first meal
and break your
intermittent fasting.
And if you’re a woman
here’s the time the next day
you’re going to break your
fast and have your first meal.
So if you eat your last meal
at 6:00 PM and you’re a man,
you eat your first meal
the next day at 10:00 AM.
And if you’re female, because
of the hormonal differences
I don’t recommend
that you fast as long.
You break your fast around 8 AM.
Now if you’re a late night
eater, and eating late at night
doesn’t make you fat, as long
as you’re eating healthy stuff.
I recommend you
wait a couple hours
after eating before
going to bed,
because it allows
insulin to stabilize.
And because insulin is an
antagonistic growth hormone,
this can potentially help you
release more growth hormone
while you sleep.
Well, you can still
eat late at night,
as long as it’s healthy
choices, and get great results
with this strategy.
So if you eat at
like 9:00 or 10:00
PM, the next day
if you’re a man,
you won’t break your fast
until 1:00 or 2:00 PM.
And then if you’re a woman,
you wait all the way till 11:00
AM or 12:00 PM if you’re
a late night eater.
Pretty simple.
And that’s why I call this the
most flexible fat loss diet
handbook, my Siesta
Key Beach Diet.
By the way, it’s called
Siesta Key Beach Diet
because 3 years
ago, my wife and I
started going to
Florida for the winters.
And we constantly had
company in and out
that wanted to drink alcohol
and go out to eat all the time.
And we had to figure out a
way to stay lean and healthy
without being fuddy-duddies.
And that’s why I created
this Siesta Key Beach Diet,
is so that we could
actually stay lean and still
indulge in chocolate, still
have our red wine every night,
and still go out to eat 3
or 4 nights of the week.
And we maintained our same
level of leanness for 3 months
straight, using the protocol
that I just shared with you.
Now the ketogenic
diet, the keto macros
for a sedentary person
who is not active is 70%
fats, 20% protein, and 5% carbs.
And this is a traditional
ketogenic diet.
This is great for
sedentary people,
type 2 diabetics, anybody who
is very overweight or obese.
Now if you’re active, the rules
need to change a little bit.
You’re going to go lower on
the friendly fats to 60%.
You’re going to raise up
the protein a little bit.
And then you’re going
to target or cycle
your carbohydrate intake.
So the first method
is called targeted,
where you take 15% of your
carbs and you eat them
in the post-workout window,
about 45 and 60 minutes
after a workout.
About 3 or 4 days of the week,
you eat your carbohydrates.
Now during that time,
because it’s after exercise,
your body’s going
to use that fuel
to replenish muscle
and liver glycogen.
So you don’t have to
worry about those carbs
spilling over and
being stored as fat.
And then it’ll
also allow the body
to quickly get back to using
ketones as a fuel source.
And that’s what the
ketogenic diet is all about.
The body stops using glucose
from carbs and protein sources,
and it starts using
ketones as an energy source
to fuel the body and
the mind instead.
And that’s the state that
is known as ketosis that
has all these health benefits.
So it stops burning glucose
and it starts burning ketones
instead.
Now the targeted version is just
post-workout, like I mentioned.
The cyclical version,
it can be fun, too,
because Monday through Friday,
you’re going 5 days ketogenic.
So you’re following these macros
up here for the traditional 1
just Monday through Friday.
And then on the weekends, you’re
going to up your carb intake
to 15%.
So for a total of
15% for the week.
So Monday through Friday,
you’re in a ketogenic state.
And then Saturday and
Sunday, give yourself
a break and a reward and
have some carbohydrates.
This is an amazing plan to
follow because number 1,
you get the benefits of ketosis
and intermittent fasting.
But at the same
time, you get to add
in some of your favorite carbs.
You just have to do
it strategically so
that you don’t
take your body out
of a fat-burning environment.
So hopefully you got
something out of this video.
If you did, click the Like
button and share this for me.
Give me some hearts.
And then drop a comment
below if you have questions.
Don’t forget to click the
link around this video
and go grab a copy of our
Siesta Key Beach Diet.
Read all about the science.
At the bottom of
the page, you’ll
see all the
scientific references
listed about the amazing
health benefits of following
our Siesta Key Beach Diet.
And it’s under 10 bucks.
So go grab yourself a copy.
You have 30 days
to check it out.
We have a full-blown money
back guarantee on it.
So you have nothing
to lose and everything
to gain except belly fat.
So thanks for watching
this and keep going strong.