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Ketogenic Diet & Intermittent Fasting – Big Overview

We're going to give you an overview of keto and intermittent fasting from A to Z. Let's take a look at all the things that happen and all the barriers that you might run into. I mainly created this for new people so that they could see everything together. I know it looks complex, but let's just kind of go through it. 

Ketogenic Diet & Intermittent Fasting – Big Overview For Beginners

Average diet and health problems

So here you are, you're having breakfast, lunch, and dinner, don't forget about the snack right that's the average person you're just pretty much grazing the whole day, and you've got belly fat fatigue memory problems lack of focus, you're craving high blood pressure, depression, and diabetes, but other than that you're doing pretty well. (1 ,2)

Insulin and insulin resistance 

So what is the common denominator of all these high levels of insulin, you have insulin resistance which is causing high levels of insulin, that's what's creating all, these symptoms, so these symptoms are the tip-off the iceberg, this is the iceberg, so we have to fix it? (3)

Keto (Ketogenic Diet) & intermittent fasting

 The way we do it is through keto because keto is going to lower the carb and it's going to reduce the insulin, all intermittent fasting works because you're going to eat less frequently, not the amount but less frequently because every time you eat your trigger insulin so the combination works really well to lower insulin so you're going to start it right.

Keto adaptation

Now between day 1 and day 3, you may go through a little transition period in which you're going to feel some symptoms of low blood sugar and that would be lightheadedness hunger and cravings maybe a headache you have to realize it's temporary if you back off you're going to lose the benefits of all the great things down the road so just realize it's going to happen and just hang in there but you can actually increase potassium and B vitamins to make it even smoother I recommend the electrolyte powder and nutritional yeast tablets. (4)

So for this, we're only going to do three meals and no snacks because we're transitioning from sugar to fat, so when you make the transition you're going to make new cellular machines that run on fat and not sugar anymore, that's key to adaptation now. 

The way to do that is you're going to go from one meal to the next you're going to have to some fad to satisfy you so you're not hungry so the fat is the thing that you need to adjust so you have just the right amount so it's not too much where you feel bloated and your right shoulder pain and a headache and you have just enough to go from this meal to this meal when you're satisfied.

So you're going to play around with that and adjust that I'm talking about brie cheese nuts pecans are good walnuts are good eggs are good avocado is good any of those fats are really healthy and if you were to do a hamburger for example which has twice as much fat as protein versus a steak which is twice as much protein versus fat you'd be better off with the hamburger because the fat helps you go from one meal to the next all right.

So make sure you have enough greens, whether it's salad or vegetables, because we want to start increasing potassium - it's very important you need 4700 milligrams of potassium that's between seven and ten cups of salad that's a nutrient-dense food, to allow the hunger to go away because your body is finally going to be satisfied with nutrients.

So you're not eating these empty calories so but primarily you're going to get a lot of potassium to really help reverse this insulin resistance problem now you may experience constipation for example in which you might need to even add more potassium or it could be the vegetables that you're consuming you're not used to like kale for example if you're having too much kale that can bind you up if that's the case switch the vegetable.

But let's say you have keto fatigue and you're tired that usually means low salt, so add some more sea salt. By the way, when you're on a ketogenic diet, you need about one teaspoon of sea salt every single day compared to over here you need about 1/4 of a teaspoon, so we need more sea salt, not salt to prevent fatigue and help your body with the electrolyte sodium and chloride.

How to start intermittent fasting 

We're going to do this for a while we're going to get used to it now we're going to slowly graduate to two meals per day the way we're going to do that is we're going to take our breakfast and we're going to start to push it forward in other words when you wake up in the morning ask You yourself, I'm hungry, no, well, keep going longer and longer because if you do it right, you get up in the night you fasted all night, now you're not hungry in the morning, push it further until lunchtime, you won't have breakfast and you You eat two meals a day, and that's how we want to graduate slowly.

So don't eat if you're not hungry now at this point a lot of people have mentioned I've been losing weight because of this and I've stopped losing weight you know what's happening well you don't want to go by your weight why because a lot of people that do this when you measure them they are loaded with fat and they have low muscle density they don't have a lot of muscles anymore they basically have atrophied and they think it's just all fat but it's atrophy so you're going to start.

Uric acid

The best indicator for success is your weight circumference so measure your waist and that should be shrinking if you're doing this correctly alright now sometimes you might experience high levels of something called uric acid you might start noticing gout symptoms it might not happen but if it does, that is normal in this transition phase or you might if you're susceptible to getting a kidney stone you might notice a little pain in your lower back that's because of the higher levels of uric acid. (4)

So you just want to make sure that you're consuming enough lemon juice or lemon in your water or actual lemons ok lemon is a great thing to help flush that out and counter the effects of stone gout and this acid so I recommend that and also apple cider vinegar will also help this as well tablespoon in some water drink it with your meals with a lemon.

A few more things that could happen with ketosis 

Things happen you might consume a little too much food because you're like going to two meals and you're going to you're afraid you're so used to so many meals you're like oh my gosh am I going to be hungry so you stuff yourself right well you just have to make sure that you learn from that and adjust the food probably because you don't need the stuff yourself.

I know it's hard to believe you might cheat on this program somewhere and you might find that the next day you're way more hungry than you were yesterday and you're craving carbs because you just bumped yourself out of this whole ketosis just stick with the program, get back on the wagon and continue.

But if you consume the wrong foods your blood sugar will be off then the next day you're going to notice like wow now I'm like really hungry that's what that's all about one thing to note is if you're doing two meals make sure you're not doing low calories make sure they're nutrient dense a little bit more food so you're actually satisfied and you're going to do three to six ounces of protein unlimited vegetables and the rest was fat. (5)

Is keto bad for the thyroid? 

Now right about here, your friend calls you and she says oh you're doing that keto program did you realize that it destroys the thyroid it's going to make your thyroid slow right well let me just explain the facts that.

  • Number one, we're not doing a low-calorie diet, we're eating less, but we're keeping our calories high.
  • the second thing you need to know is that as your body becomes more efficient, the fuel is a more efficient fuel needed for thyroid hormones is less so you're not going to need as many thyroid hormones if it goes down a little bit this is completely normal you're not losing your hair you're not having other issues it's totally fine especially if it's within the normal range but your thyroid does not have to work as hard when you're doing intermittent fasting in keto all right. (6)

High cholesterol

Another thing is you might end up at the doctor to get your annual checkup and find that your cholesterol is high before you freak out and start going on a statin drug, realizing fat is composed of triglycerides and cholesterol.

So guess what, when you release fat, your cholesterol has to come out, it has to go through the blood, it may increase temporarily, but the problem is most of the cholesterol in your body is made by your own body, only ten percent comes from the diet, so if you eat more it makes less if you eat less it makes our body basically make about 3,000 milligrams every single day.

So you need it for hormones, it needs it to vision the brain for the nervous system, and act as a Band-Aid to help heal any type of lesions in the arteries, the real problem is this high insulin that creates inflammation in the destruction of your arteries, so if your question is a little high, this is a temporary thing, it's not an issue and you want to keep your vegetables very high.


We're between 18 and 23 hours of intermittent fasting, and this is where we get into some serious fat burning, we get into something called Autophagy e.g. Autophagy is a condition where your cells are recycled, old and damaged parts it's cleaning of bacteria, fungus candida, and mold.

So it's like a 5self-cleaning action and your skin's going to start looking better, it's going to be neuroprotective of your brain, you're going to have better memory better mood better cardiovascular function, and you're going to save a lot of money because you're no longer consuming three meals a day, or six meals a day you're doing two or even one meal a day.

So you'll say between 300 to 600 dollars a month so you're welcome so now you can see a big idea and the huge benefits that can occur. Thanks for reading.


My name is John Tolan, 36 years old affiliate marketer and blogger holding a Bachelor's degree in Nutrition from the Australian University of Science and Technology. My interests revolve around writing about health and nutrition topics.