Vickie Cook - The Ultimate Keto Cookbook: Foolproof, Quick & Easy Keto Recipes for Everyone

Weight loss Improved mental clarity Management and reducing the risk of type 2 diabetes Lower risk of cardiovascular disease Lower risk of some cancers The most common method of fasting is to fast each day for 14 to 16 hours, restricting the time you eat to a window of 8 to 10 hours.

During the eating window, you should be eating at least 2 to 3 healthy, keto meals. An excellent way to approach intermittent fasting is eating your last meal by 8 pm on any day and not eating your first meal until 12 pm the next day. Another method of intermittent fasting includes the 5:2 rule where you only eat 500 to 600 calories per day on two days of the week, eating a healthy keto diet for the other five days. Still, another fasting method is the eat-stop-eat plan, where you fast for 24 hours twice a week. Both intermittent fasting and the keto diet put the body into a state of ketosis so that it uses up stored fat for energy. When you combine intermittent fasting with the keto diet, you may be able to put your body into ketosis faster than by dieting alone.

This can lead to faster and more efficient weight loss.

When starting the keto diet, some people may notice some minor side effects. During the first few days, you may experience an increase in hunger, lack of energy, and problems sleeping. Some people may also experience nausea and digestive problems. These flu-like symptoms are known as the keto flu. To alleviate these symptoms, consider doing a low-carb diet for two weeks, slowly transitioning into the full keto diet.

During the first month, always eat until you feel full without focusing on restricting calories. Ease into the food plan, so youre less likely to stop eating a ketogenic diet. The keto diet changes the mineral and water balance of your body. Make sure that youre drinking more water each day. As well, taking a mineral supplement and adding a bit of extra salt to your diet can keep help maintain a healthy balance of minerals and water, helping to relieve any of the flu-like symptoms.

The keto diet can help you lose weight and keep it off. The keto diet can help you lose weight and keep it off.

When youre eating nutritiously, exercising, and following a ketogenic food plan, youll be joining the many other people around the world who have successfully lost weight. Whether youre starting the keto diet on your own or as a couple, start with the basics of the keto food plan so you can become familiar with the foods you can and cant eat. As you start to lose weight and learn how to customize your meals, the keto diet plan will become a natural part of your lifestyle, allowing you to maintain your health and weight loss.