Introduction to KETO
We all want to stay fit, healthy and cool but at the same time when it comes to the word “DIET”, we give up because the food is life, man! …and you simply can’t give up on your favorite food items including cheese, chicken, chocolates, lamb, beef and much more, right?
Here’s the good news for you, the ketogenic diet allows you to enjoy all these favorite foods while resulting in weight loss and staying fit as ever. How? Let’s know.
The Ketogenic diet is a low-carb and high-fat diet which also has proven benefits for a lot of diseases including Diabetes, Cancer, Alzheimer, and epilepsy etc. It also helps you reduce your blood, sugar and insulin levels.
The idea of this diet plan is to reduce the carbohydrates intake in the body and replace it with fat (portions divided). This idea of cutting on the crabs brings your biddy in a metabolic state which is known as “Ketosis”. This leads towards pushing your body to a level where it becomes extremely efficient in burning the fats for producing energy.
What is (Intermittent Fasting)?
The intermittent fasting also referred to as IF is probably one of the most popular health and fitness trends being followed worldwide. It has nothing to do with what you and eat and what you don’t, neither it commands or restricts you from eating anything. It is just a pattern in which of alternating your eating and fasting cycles.
Most of the disorders and diseases in our biddy are causes due to the unhealthy eating pattern and that’s what the IF does… fixes your eating and fasting cycles. IF lets you improve your metabolic health while preventing your body from diseases and making you live longer. Some studies have also proved that it may also help in weight loss.
How you do it?
The idea is to divide your 24 hours into two portions, one is your fasting cycle the other is eating cycle.
THE IF TIME BRACKETS
- 16:8 — Trust me, it’s a no big deal! Most of us already fast daily while we sleep. The beginners are advised to extend that period of fasting by skipping the breakfast and eating directly in the noon so that it makes it 16 hours of fasting (meanwhile you can have water, tea, and coffee) and your bracket looks like 16:8 which means 16 hours of fasting and 8 hours of eating.
- 5:2 – The Whole Day fasting method (WDF). You fast two days a week and the rest of the five days are your eating days. It’s completely up to you what days you prefer to fast. When you are done with the beginner method, this may also seem quite easy for you.
- 36:12 – The alternate day fasting method (ADF), you simply must wake up and have your healthy and full breakfast and then consume as much calcium, protein, and iron-rich meals you can in the next 12 hours because after that, you are going to fast in the upcoming 32 hours. I know, seems difficult but it is completely not impossible and once you become used to it, the process becomes a piece of cake. Remember, health before anything.
KETO, IF AND THE WORKOUT
Fasting and workout seem quite uncomfortable and you may want to have your energy levels boosted as soon as you are done with the exercise even if you’re not hungry you fear to drown the energy.
Doctor Gabrielle Fundaro is a certified nutritionist and former exercise science professor. According to her, if you are doing a 30 minutes cardio, then it is completely fine doing it while fasting but if it is more than that, you need to fix your eating and workout schedules accordingly because your boxy would rely on the stored glycogen, sugar and energy and you may feel drained later.
The best way is to schedule your workout in the eating window of your intermittent fasting and have a small portion of meals and snacks somewhere in between 3 hours and 20 minutes prior to the workout and it would turn out to be the best session ever. If you are both on a ketogenic diet as well as the intermittent fasting, you may have yogurt with nuts to store a good amount of energy for your workout.
How to calculate macros?
Calculating macros while on a ketogenic diet is an important part, even though people have misconceptions regarding the process itself being already a source of weight loss and there is no need of Calculating the macros.
Calculating the macros means counting on the number of calories, proteins and fats you must have to intake per day for the sake of staying healthy and fit both at the same time. To shop top quality whey protein, isolated whey protein, stevia based whey protein and many more products use Myprotein discount code.
You may cut on the carbohydrates and increase the fat intake but miss out the actual amount of fats, proteins and calories your body needs. That’s what counting on the macros does! Based upon your age, height, physical health, and other necessary factors there are a number of macro calculators on the internet that calculate the macros per day you require while on keto and generate the results accordingly.