Ernest Coffield - Intermittent Fasting + Ketogenic Recipes CookBook: A 60-Day Ultimate Guide to Intermittent Fasting, Healthy Lifestyle & Easy Weight Loss

INTERMITTENTFASTING+KETOGENICRECIPESCOOKBOOKA 60-Day UltimateGuide To IntermittentFasting, HealthyLifestyle & Easy WeightLoss (101 KetogenicRecipes Included).Ernest Coffield, RD.

---

AcknowledgmentI express my profound gratitude tomy wife Amanda, whose contributionsand support toward the success ofthis book cannot be quantified. Shehas been very supportive and I am sograteful for that. I love you, darling.

---

Intermittent Fasting + Keto RecipesErnestCoffieldCopyrightCopyright Ernest Coffield, 2018.All rights reserved. No part of thispublication may be reproduced,stored in a retrieval system ortransmitted in any form or by anymeans,electronic,mechanical,photocopying, recording, scanningor by any form without permissioninwritingbytheauthor.iii

---

Table of Contents

---

Intermittent Fasting + Keto RecipesErnest Coffieldv

---

Section1: What Intermittent Fasting isall about

---

OverviewIntermittent fasting has stood the tasteof time and has been known to possesnumerous positive effects apart fromweight loss. We usually forget thebiggest question when it comes to ourfood. Constantly, we ask ourselves thequestion: What should I eat? Itseems we do ask ourselves this questiondaily if not multiple times per day butwhat about the question: Whenshould I eat?- This is a much moreimportant question. It is a question thatwe have forgotten to ask ourselves.When we eat, our body produces ahormone called insulin (I"m sure you are

---

Intermittent Fasting + Keto RecipesErnest Coffieldfamiliar with it). Insulin determines howwhat we eat is used. Some of what weeat is used for energy and some of it isstored as fats Potential energy. Manyof the foods that we take cause anincrease in insulin production and undera prolonged period of sustained insulinlevels, we begin to build up insulinresistance. At this point, we begin to seeweight gain and eventually obesity.Thus, to prevent insulin resistance, weneed to have a sustained period of lowinsulin levels but how can we achievethis? Well, the answer should be veryapparent by now. To arrest this, we need3

---

a period of complete absence of food. Ifall foods raise insulin levels, then itfollows that no food will lower itautomatically. I am talking aboutIntermittent fasting. This is quitedifferent from starvation so you don"tneed to ask yourself, Am I going tostarve myself?Fasting is absolutely not starvation.Starvation is an involuntary absence offood. Somebody who"s starving has noidea when or if the next meal is coming.There is zero control of foodconsumption. On the other hand, fastingis the voluntary absence of food eitherfor weight loss, religion or any number

---

Intermittent Fasting + Keto RecipesErnest Coffieldof reasons. The fasting individual knowsabsolutely the time he/she will eat againand has the option to eat anytime.Comparing fasting to starvation is likecomparing death by suicide to death byold age. It"s simply not the same.Fasting has remained an ancienttradition. In fact, it"s the most ancient ofall human traditions. Hippocratesconsidered the father of modernmedicine said, To eat when we are sickis to feed our sickness. BenjaminFranklin considered one of the smartestpeople ever lived said, The best5

---

medicine is rest and fasting; to lengthenthy life, lessen thy meals. An Englishproverb states He who eats until he issick must fast until he"s well. MahatmaGandhi said, The light of the world hasilluminated you when you fast andpurify yourself and finally Paracelsussaid, Fasting is the greatest remedy; thephysician within- Think about this:when you"re sick, do you have avoracious appetite? No! More often thannow, you don"t even think about foodmuch less consuming it. Fasting is thebody"s natural method of healing itself.For thousands of years, many religionsincludingChristianity,Buddhism,Hinduism, and Islam among many

---

Intermittent Fasting + Keto RecipesErnest Coffieldothers have various periods of fastingwhich was not instituted as a medium ofpunishment or a way of starving theirpractitioners to death but was used as aform of healing, cleansing and spiritualgrowth. All this facts didn"t talk aboutfasting because they wanted to harmtheirfollowers.Infact,thereissomething that deeply intrigues thebeneficiaries and we know this fromscience that there are so many benefits:Benefits for weight loss, insensitivitiesand type 2 diabetes, heart diseases,cancer, liver disease and so many others.7

---

Everybody is usually worried aboutfasting. We ask questions like? Can Ireally fast intermittently? Well I will tellyou the answers in the subsequentpages. So let"s get started.What is Intermittent Fasting?Intermittent fasting usually sound alittle bit complex but we usually do itwithout knowing that we are practicingit. Whenever you eat, that state is taggedFed state a condition when our bodybecomes busy digesting and absorbingthe ingested food. Many people remainin this fed state almost throughout thewhole day apart from when we sleep.Intermittent fasting simply implies aperiod usually within 12-48 hours where

---

Intermittent Fasting + Keto RecipesErnest Coffieldfood is not consumed. This period isreferred to as Fasting Window duringwhich only liquids can be consumedsuch as herbal tea, broth or water.Intermittent fasting has remained anancient secret of good health andgeneral wellbeing. It"s ancient owingto the fact that it has been practicedsince time immemorial while it is asecret due to the fact that thispowerful healing method has almostbeen forgotten. However, we arediscovering the dietary interventions asit carry a lot of advantages includingincreased energy, weight loss, type 29

---

diabetes reversal and many otheradvantages.Fasting has no standard duration, anymoment you are not eating, it definitelyimply that you are fasting. For instance,you fast between dinner and breakfastthe next day after your supper in thenight (a period of 12-14 hoursapproximately).Physiology of intermittent fasting: HowFasting WorksAt the very basic understanding, fastingsimply enables our body to shed offexcess fats. We need to be aware thatthis fasting process is normal as manyhumans have done it time and overagainwithoutanyadverseor

---

Intermittent Fasting + Keto RecipesErnest Coffielddetrimental health effects. Life is allabout balance. The bad and the good;the yang and the yin; same applies tofasting and eating. Fasting is just thereversal of eating thus if you are noteating, that means you are definitelyfasting. When we ingest food, moreenergy is derived from the food whichcannot be utilized immediately. Thus,this energy can be stored for future use.Here, a hormone called insulin plays avital role in the food energy storage.As earlier stated, when we eat, insulinlevel increases which allows the glucoseto be used immediately for energy but11

---

the excess glucose are stored as fat in thebody and glycogen in the liver. After thesix hours of eating, the insulin levelsbegin to fall and at this point, theglycogen is been released from the liveras energy. After 25-48 hours of fasting,the liver begins to create new glucose.This process is called Gluconeogenesis(New glucose). After 2-3 days of fasting,the body begins a process calledLipolysis (fat degradation) A processwhere the body burns fat for energy.Here, triglycerides are broken down andthey are used as energy. So after 5 daysof fasting, the body begins to producehigh levels of Human Growth Hormones(HGH) to help maintain muscle mass.

---

Intermittent Fasting + Keto RecipesErnest CoffieldAt this point when all the glucose hasgone, we begin to burn our fat tissues.This is important because our bodycannot burn both sugar and fat at thesame time; it can only use one or theother.The human body is a two-compartmentsystem meaning that there is glucose(sugar) and there is fats i.e they areseparate. As long as we keep supplyingour body with glucose, then we will nothave any need to use our fatcompartment for energy regardless ofthe fact that glucose are being converted13

---

Next page