Intermittent Fasting And Keto Diet (THIS Is The Holy Grail Of Weight Loss)
What’s up guys!
Carlo Macapinlac here from NewbieFitnessAcademy.com.
I help busy professionals look good shirtless
so they can feel more confident and get the
most out of their lives.
And in this video, I’m gonna talk to you
about combining intermittent fasting with
the keto diet.
Well, this combination might be the holy grail
of weight loss and if you stick around until
the end of the video, I’m gonna give you
a proven plan that you can follow to maximize
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Alright, let’s dive in.
Intermittent fasting and the keto diet are
two things that I talk about a lot on this
And for good reason.
Both claim to provide an impressive list of
health benefits well beyond weight loss.
But can you follow both eating plans at the
Not only are these two eating plans compatible,
but they actually enhance one another.
Have you hit a weight loss plateau with your
Or maybe you’ve just hit a weight loss plateau,
Maybe you’re looking for a way to make intermittent
fasting more manageable.
If you answered yes to all of those, then
combining the two is definitely the answer.
Okay, first, let’s do a quick review on
what exactly the Keto diet is.
A keto diet in it’s very essence is a very
low carb, high fat, and moderate protein diet.
In terms of macronutrient percentages, you
wanna go around at least 70% fat and even
as high as 80%, 15 to 20% protein, and around
But the most important number here is the
amount of carbs in your diet.
You wanna limit your carb intake to 40 to
50 grams per day when you’re starting out
and even as low as 20 to 30 grams depending
on your carb tolerance.
So, what happens when you limit your carb
intake and give your body mainly fat to burn,
it adapts to become very good at using fat
Your brain, which was previously running entirely
on glucose from the carbs that you eat begins
running entirely on a new fuel called ketones.
And that’s where the name “Ketogenic”
Our liver makes all the energy we need when
we don’t eat carbs from fatty acids and
We generate any glucose the body needs through
a process called gluconeogenesis.
Sounds fancy, I know.
So as long as you limit your carbs, you eat
moderate protein, and you eat a diet high
in fat, in 2 to 6 weeks you become keto adapted
and then you’re running on mostly fat for
That is, dietary fat and body fat.
You become a fat burner.
And yes, you need to eat fat in order to burn
And no, eating fat won’t make you fat.
If that’s news to you, I’m gonna put a
link somewhere at the top here to my other
But one of the most important things that
you need to know about the ketogenic diet
intermittent fasting is that it’s the only
diet that will drastically reduce insulin.
If you think about the underlying cause of
metabolic sydrome, which is hyper insulinemia,
or too much insulin, the side effects which
are weight gain, cravings for sugar, feeling
hungry all the time, difficulty concentrating,
feeling anxious or panicky, lacking focus
or motivation, and fatigue, the keto diet
fasting falls much closer to a diet that will
solve this problem.
Ok, so how exactly does intermittent fasting
and the keto fasting diet benefit one another?
You shift into ketosis faster
One of the primary goals of a keto diet fasting
is to get into a state of nutritional ketosis.
And you do this again by restricting carbs.
When you do intermittent fasting keto, you
deplete your body of glycogen stores because
that’s what gets used up first.
Once your glycogen stores are gone, fat stores
are released into your bloodstream to be converted
into ketones and you enter a state of?
You know it.
So if you combine intermittent fasting keto
which puts you in a state of ketosis, to a
diet that puts you in a state of nutritional
ketosis, the keto diet fasting, then you become
an unbelievably efficient fat burning machine.
Which is actually benefit number two.
It maximizes your weight loss
The common idea that intermittent fasting
and the keto diet share is that they’re
designed to switch your body from being a
sugar burner to a fat burner.
And when you put both eating plans together,
your fat burning is maximized.
Once your body enters a state of nutritional
ketosis through the keto diet, then your body
has adapted itself to using fat as fuel.
When you add intermittent fasting into the
mix, your body is already fat adapted and
will actually be even more efficient at continuing
to burn fat.
You just keep burning your body fat after
your body is done digesting your ketogenic
Compare this to someone who follows the standard
American diet of high carbs and low fat.
If they do intermittent fasting, their body
will be much less efficient at burning fat
because it doesn’t really get a chance to
get into nutritional ketosis.
If you keep eating carbs, your body will always
prefer to use that up first.
Your insulin also gets elevated when you eat
a high carb diet which blocks fat burning.
That’s why some people don’t get good
results with IF.
Now I’m not saying you can’t get good
results from intermittent fasting if you follow
a high carb low fat diet.
Some people do.
It really depends on your metabolic flexibility.
It boosts your brain health and it increases
Your brain is one of your body’s biggest
consumers of energy.
And fat, not sugar, which is what companies
like coke and gatorade want you to believe,
is the most energy-efficient fuel that your
body can run on.
Since both intermittent fasting and the keto
diet fasting train your body to burn fat for
energy, your brain reaps huge benefits if
you combine the two.
After all, unless you’re at about 4% body
fat, we always have fat stores available to
You have about 40,000 calories worth of stored
energy in your body in the form of body fat.
It’s not just there for looks.
So as long as your body knows how to tap into
those fat stores for fuel, your brain has
a constant and efficient energy source on
which to run.
It makes both diets easier to follow
One of the biggest drawbacks some people experience
when they start intermittent fasting ketogenic
diet is that they get hunger pangs and some
people even experience headaches and fatigue.
And then they say that it doesn’t work for
But here’s the thing.
If you’ve been following the standard American
diet of eating lots of refined carbs and sugar
and then all of a sudden, you start keto fasting,
getting headaches, hunger pangs, and fatigue
is just your body’s natural reaction to
the change you’re putting it through.
There’s an adaptation period there.
You can’t just flip a switch.
You have to give it some time.
Those symptoms are usually caused by your
body going through carb withdrawal.
That’s why I recommend doing a keto diet
first and then you start transitioning to
an intermittent fasting lifestyle once your
body is fat adapted.
It’s a lot easier to fast if your body is
fully satiated from all the fat you just ate
from your last meal.
Both eating plans are also designed to keep
your insulin levels steady, which means less
cravings and hunger pangs over the long term
which makes it a very sustainable plan you
Now if you’re someone who’s being struggling
with your weight loss efforts for years, You
know, you’ve tried every diet under the
sun, you’ve cut the calories, you workout
every day but you just can’t seem to lose
Or maybe you’re feeling stuck because you’ve
hit a weight loss plateau and you can’t
seem to get out of it, you feel like life
is just passing you by, you’re missing out
on opportunities, and you realize that it’s
time to get one-on-one professional help?
Then feel free to reach out to me.
Head on over to my website, newbiefitnessacademy.com/coaching,
read through the page and the success stories,
and fill out the application form for a free
If I think that we’re a good fit, then I’ll
personally reach out to you directly.
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