My passions for Ketones explained - Intermediate fasting

Welcome back!  How have you done with your breakfasts since our last post?  Have you changed anything after reading last week’s instalment?  Do you feel any difference?  Send me an email, message me on Facebook via KetoNat - I’d love to hear from you!

A big part of the world of Nutrition Science these days centres around the idea of Personalization - the idea that there is no one way or method that will work for everyone.  This leads us to the idea of “self quantification” which is a big word describing a method of tracking what you do and how it affects you - your energy, your sleep, your performance, your body composition etc….  We will explore this in detail in a later post but for now, even note taking counts.  Overall, my goal is to introduce you to different concepts so that you can, if you choose, try them on for size and see how they work for you, if they suit your lifestyle and your personal situation and ultimately, if they help you to hit your goals whatever they may be - the best way to do that is to try something new, stick to it for ideally a month all the while keeping notes on how you are feeling, sleeping etc.  At the end of the month, look back at your notes and assess if this was an improvement or not and decide how to proceed accordingly. 

Some of you may be muttering to yourself right now: “yeah sure and those ketones, she just keeps going on and on about those ketones” am I right?  Let me explain.  It took a while for me to jump on this particular train - I tried Keto O/S first based on the time I spent studying Ketogenic & Low Carb High Fat lifestyles - at first blush it seemed too good to be true and yet, the idea that one could get the benefits of ketones without actually having to be on a fully ketogenic diet was very intriguing.  Because you see - as much as Keto and LCHF lifestyles can be transformational for some people they don’t always work.  You may not tolerate high fat, you may be suffering from chronic stress, your genetics may have you set up for a different plan - whatever the reason, being Ketogenic may just not be available to you.  Enter Keto O/S - combined with a clean diet (I am not suggesting that a steady diet of croissants and packaged foods can be offset by drinking a shake, far from it), use the shake to increase your energy, decrease your cravings and reintroduce your body to the magic of ketones, work on your sleep, start exercising (even if for you that means walking 20 minutes a day), hydrate and repeat.  Day after day….be consistent, notice the changes in how you feel and allow those to drive your actions: make better food choices, take the stairs instead of the elevator because you can not because you have to  - continue to do this day after day and over time you will see the results.  The beauty of this product is that it seems to level the playing field for so many people and it is for this reason that I recommend people try it.  Ok.  On to Intermittent Fasting.

What is it?  Intermittent fasting is simply the practice of deliberately refraining from eating food for a 16-18 hour window on designated days.  It’s really not as bad as it sounds - think of it this way - you finish dinner around 7:30 pm and then don’t eat again till lunch time the next day.  You can drink water, herbal teas and even a bit of coffee or, you can do a modified IF (see below).  This way of eating comes naturally to some (those people who hate breakfast for example) and sounds completely insane to others (people who are on the edge of famine upon opening their eyes every morning).  But the benefits, which are still an active area of study, can be amazing for many people.  Consider some of the benefits attributed to Intermittent Fasting (IF):

  1. Fat Loss.  It appears that even 16 hours without food helps your body to increase your metabolic rate slightly.  In addition, assuming that you don’t then go on to overeat at your next two meals you will effortlessly reduce your total calories for the day.  Net net, you burn more and consume less - win win.
  2. IF seems to target belly fat and promote lean muscle preservation - sound familiar? Indeed, this is a much touted effect of having ketones on board or being in a ketogenic state.
  3. IF seems to reduce insulin resistance and hence may decrease the risk of Type 2 Diabetes. The caveat here is that this effect seems to be more true for men than women - read on for a hack that may help women access the benefits.
  4. IF is good for your brain - this is an active area of research from traumatic brain injury recovery to Alzheimers and Parkinsons there is a growing body of evidence that the presence of ketones are beneficial so anything you can do to increase your exposure to ketones be it through diet alone or taking Keto O/S may be helpful in this area.

Now - let’s talk about how to go about trying out this Intermittent fasting business for yourself.  Those of you who will have the easiest time:

  • You are following a high fat low carb diet (with or without Keto O/S)
  • You are following a Ketogenic Diet (with or without Keto O/S)
  • You use Keto O/S - in this case, just start your day with a glass of water and a tablespoon of Apple Cider Vinegar (I love this for Blood Sugar stabilizing effects) and then have a Keto O/S shake. Drink lots of water…eat when you are hungry - typically should happen around lunch.

If you are on a high carbohydrate standard diet I do not recommend that you try this strategy cold turkey, the odds are that you will feel quite awful.  Instead try this modified strategy first:

  • Upon waking - a glass of water with a tablespoon of Apple Cider Vinegar (Bragg’s is a great brand) - notice that you feel less hungry after a few minutes - one of the many benefits of apple cider vinegar.
  • If you need coffee or tea to start your day - add either 1/2 a pouch of KetoKreme or some coconut milk and 1 Tbsp Bulletproof Brain Octane MCT oil and some cinnamon to your coffee.
  • When you feel hungry again, have a Keto O/S shake.
  • Next time you get hungry….have your healthy lunch.
  • Try to gradually ease yourself into a lower carbohydrate diet and gradually increase your healthy fat intake to fill the gap.

Notes

  • There is some evidence that women over 40 do better with a bit of protein in the morning so either have an egg with your coffee or, what I like to do is to add some Collagen Protein (Bulletproof Upgraded Collagen is my go to) powder to my coffee.
  • After a couple of weeks you may find that you can skip the coffee altogether and just have the shake - see how you feel.
  • Do NOT do this everyday - at least not to start - start with two days a week, eventually you may make this your workday routine just because it is easier and you feel so good but have a healthy breakfast at least two days a week.
  • Keep notes and listen to your body. If you are feeling lightheaded or weak with hunger….do not get stubborn…you may not be ready for this.  That’s ok.  Have a healthy snack on hand - have you tried the Bulletproof Bars or Collagen Shortbread Bites yet?  They are delicious and good for you!  Low Carb Canada carries the bars and the Protein Bites should be available soon.

So there you have it, a quick overview of Intermittent Fasting and some of the benefits you can experience.  If you are interested in learning more on this topic there is a great book by Dr Jason Fung - The Obesity Code.  It goes into a lot more detail around how fasting (intermittent or otherwise) can be incredibly helpful in managing weight and a number of health conditions.

If you want to try Keto O/S for yourself you can order it online at: canfuel.pruvitnow.com/ca

and, if you want a bit more insight into how it works in your body, watch the video at canfuel.experienceketo.com/ca

As always, thank you for reading and than you for your comments and emails! 

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