Emily Costa - Ketogenic Diet and Intermittent Fasting for Beginners: the Ultimate Keto Fasting Guide for Men & Women! Includes Proven Weight Loss Secrets Using Meal Plan Hacks, Autophagy, and Low Carb Recipes.

Copyright 2022 by Emily Costa

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The word fasting can be daunting and scary. Nobody wants to put down their delicious meal and spend hours taking in nothing but water and coffee. But to fast is not to starve, to cry, or to be in pain. Rather, it is to heal, to strengthen, to empower, and to enliven by abstaining from food for a specific period of time.

You may have heard of the term fasting before, as it is often associated with religious holidays and practices. You may have thought, then, that fasting is only for the pious, but this is not the case.

You picked up this book because you want to know what all the hype about intermittent fasting is. You may have seen the advertisements online and heard word-of-mouth testaments to the wonderful power of intermittent fasting. But, seeing is believing and you want to see and experience intermittent fasting, or IF, for yourself. I have written this book for people like you who want to experience intermittent fasting in a safe and healthy way. Thats why, in this book, I will teach you the secrets that men and women alike use to accelerate weight loss, increase their energy levels, and slow down aging. Not only that, I will also bring you the secrets of autophagy and guide you on how to fast intermittently on the keto diet.

Finally, I will teach you some meal plan hacks that will enable you to greatly enjoy your intermittent fasting journey and to enjoy food on your way to weight loss and better health!

If you have tried other ways of losing weight, falling for the false promises only to become disillusioned, give up, and then start all over again, then I bring you hope. Using all the hacks, facts, and advice in this book, you can finally lift yourself out of the weight loss cycle and finally lose weight and see results. So, if you are ready for all the wonderful benefits that intermittent fasting will bring you, lets begin!

I ntermittent Fasting (IF) is the practice of fasting for periods of time after which you break your fast by eating during a specific window of time known as an eating window. For instance, you may fast for sixteen hours and then break your fast afterward, eating during the next eight hours. The length of time during which you fast and eat varies, and you can choose the option that is best for you based on what results you want to achieve (discussed in Chapter Two).

In general, when you practice IF, you will separate your day or your week into eating and fasting sections of time, which will repeat either every day or every week. With this type of fasting, you are able to ingest liquids that have zero calories, like water, coffee, tea, and any other drinks with no caloric content. Just be sure that you drink your coffee or tea black, as adding sugar, milk, cream, caramel, or any other additions may null your fast, depending on how much you put in. As a general rule of thumb, it is easier to just have your beverages without any additions, although keto bullet coffee is also a great substitute.

Many practitioners of intermittent fasting believe this diet method to be a secret to better health. However, believe it or not, human beings have practiced intermittent fasting all throughout human history. In many non-Western regions today, IF is still a normal and regular part of the culture and diet.

Intermittent fasting makes us healthier and helps us lose weight by working with our blood glucose levels. When we eat, digestive enzymes break down the food in our gut into molecules that are small enough to enter our bloodstream. When we eat sugar or refined (white) carbs, these are easily broken down into glucose, which enters our bloodstream and energizes us. To allow for glucose to enter our cells, our body releases the hormone insulin from the pancreas. When we have excess glucose, insulin allows the extra glucose to be stored in our fat cells as fat. This is why we gain weight when we eat too much refined/processed sugar.

When you are between meals, you will notice that you begin to feel weaker, slower, and even more jittery. This is a sign that your blood sugar level is going down. When our blood glucose level is low, our insulin levels also go down because we do not need insulin when we are not digesting food. If your insulin level goes too low, your body turns to burning fat to power you until it gets a new batch of glucose, which makes your insulin levels go back up. When you allow your insulin levels to go down for an extended amount of time, you burn through your fat cells and begin to lose weight. Intermittent fasting is designed to allow your insulin levels to go all the way down for a long enough time period so that you trigger your body into burning fat for energy.

The most important thing to remember is that, although intermittent fasting may seem strange, it is much more normal and makes more sense to our brains and our bodies than the average Western diet and eating habits. A human from the year 1000 did not have the opportunity to eat an egg, cheese, and sausage breakfast with a few slices of white toast and a large sugar-filled orange juice. Likewise, it was not likely for humans in the past to constantly have the opportunity to snack or have food delivered with just a few taps of their finger. For much of human history, humans had to work extremely hard to be able to grow, raise, or find food. Despite all this hard work, fasting was a normal part of the human experience. Think of a farmer working hard during a drought to save his crops, with very little feed in his barn, or a caveman hunting for a boar for days before he manages to successfully kill one. Contrast this with the average human who stops for a fast-food egg and sausage breakfast patty before work, then indulges in a donut at the office. For lunch, he may try to eat a healthy salad, but it is a colleagues birthday, and he is persuaded to indulge in a large serving of fat, sugar, and white carb-laden cake. He gets home late and tired, so he is too tired to cook. He cannot find a healthy takeout restaurant on his app, so he chooses the pizza meal combo, with honey-glazed chicken wings, a big bottle of coke, two large fries, and a cheesecake for dessert.

Ancient humans who fasted used up their fat reserves regularly, while the average human today adds more to their fat reserves consistently because they never stop eating for long enough. Even if you try to be healthy, the average dietary advice we were given, until recently, is that we must have breakfast, lunch, and dinner every day to be healthy. People who skip breakfast are often told they must change their habits to be healthier. Even worse, our breakfasts usually consist of sugar-packed cereals or saturated fat and cholesterol-packed sausages, bacon, pancakes, and omelets. Even if you exercise regularly and are at a healthy weight, many people today are still being diagnosed with prediabetes, diabetes, high cholesterol, and high blood pressure because our meals and diets are wreaking havoc on our internal system.

Intermittent fasting is, therefore, a way to return back to the diet system that your brain and body love and thrive on, keeping you healthy and, consequently, promoting a longer, fuller life!