How to do Intermittent Fasting Properly. (How To Guide)

There’s a lot out there on Intermittent fasting, but finding out if this information is trustworthy can be tricky.

Sometimes people can leave out important factors on how to do it properly to ensure your health is still the main priority and not just weight loss.

The good news is this: I have left you lovely readers with some of the most important things to remember when intermittent fasting so you can make sure you are doing it safely.

Choose what type of Intermittent Fasting (IF) suits your lifestyle.

First things first… you need to choose what style of IF you reckon will suit your lifestyle best. I have written quite a bit about this in my other article “Keto IF schedule”

  • 16/8 method: This method requires fasting for 16 hours of the day and is one of the styles of IF I would recommend to beginners.
  • 20/4, 12/12, 23/1 etc any length of fasting time you feel comfortable doing (preferably longer than 12 hours fasting)
  • OMAD( One Meal A Day), 5:2 method (fasting 2 days a week), Eat-Fast-Eat/ Alternate Day Fasting (fasting every second day)
  • Your own method – maybe you find to fast every second day during weekdays and take a break from fasting at the weekends. Whatever method works best for you is perfect, you’re still going to get the benefits!

Drink more water.

It goes without saying, water is so important as it flushes out the toxins from the body, and aids in the healing process that happens when you fast.

(There is a fast out there called ‘dry fasting’ but I am personally not a fan and believe it might be too extreme on your body – especially for people new to fasting. )

Make sure you are drinking 1.5L per day – some people need even more depending on their lifestyle.

Have a flask of water near you at all times and you can even add a slice of lemon and an ice cube and you’re good to go.

Herbal teas such as green tea, peppermint tea, etc also count as part of your daily water intake. Stay hydrated people!

Electrolytes. What are they and why do we need them.

Electrolytes, or minerals, are very important in the body and are critical components of bodily function.

They are responsible for looking after cell composition and functionality, Since cells make up everything in the body, if your cells won’t function properly your body won’t either.

They are also responsible for nerve control, pH balance and muscle contractions. Since these essential electrolytes are lost in our sweat and urine, it is vital we keep them topped up in the body

. Taking Apple Cidar Vinegar (ACV), lemon infused water, and pink Himalayan salt will replenish these stores.

Re-feed smart. How to break a fast.

Breaking your fast is just as important as the fast itself because it can cause you to get sick. Choose food that is easily digested and has essential minerals and vitamins.

DO NOT have a big feast after a fast, your digestive system won’t know how to deal with so much food after being used to you fasting and will force you to get sick which, obviously, isn’t very nice.

Eat good foods and introduce your body to them slowly starting off with soft-boiled vegetables, miso soup or bone broth wait a few hours and then eat your meal.

Thanks for reading and happy fasting!

Hopefully the information I have left you here is of benefit to at least some of you guys, if you have any questions at all make sure to leave them in the comment section down below and I’ll make sure to help you out in any ways I can.

Reviewing 4 of the Best Books on Intermittent Fasting.

There are plenty of books written about Intermittent Fasting, so to save you time – and money- I have done some research and reviewed some of my favorite books in an attempt to help you find out which book will help you on your fasting journey the most.

So let’s jump in!

1. The Complete Guide to Fasting by Dr. Jason Fung.

Why I like this book: Dr. Jason Fung was one of the first people that made me want to start fasting. I watched all his videos on YouTube and became obsessed with his simple and straightforward explanation of what fasting does for the body.

His book, the Complete Guide to Fasting, is one of the best books out there that can help transform how people see food.

Jimmy Moore, with whom helped write this, is another pioneer in reintroducing fasting to the modern world. The book teaches you everything from learning how fasting was used by our ancestors right through to how it benefits the body.

I first came across Moore on Tom Bilyeu and have been following his talks ever since. He has greatly influenced me on the importance of taking your minerals when fasting which is a topic I have mentioned in my article “Combining the Keto Diet with Intermittent Fasting”.

This book is probably one of the best books out there for intermittent fasting and has helped hundreds of people reverse obesity ( this book together with another of Fung’s books The Obesity Code – another brilliant book I recommend reading) and helped them lose and keep the weight off.

Why I dislike this book: It can be a bit of heavy reading but if you are seriously passionate about learning everything there is to know about fasting then I would highly recommend it.

 

My ranking: 8/10

Where to buy: click here

 

 

2. Keto Diet and Intermittent Fasting for Beginners: 2 Books in 1: KetoFasty and KetoFasty Cookbook: KetoFasty: The New Fast, Easy and Tasteful Diet for Women Weight Loss by Dr. Stephanie Ramos, Dr. Joseph Evans, Dr. William Moore.

  • Why I like this book: I loved how this book combined both the keto and IF in one as I feel this is key to shed those extra pounds of fat for good. I could clearly see this book was very well researched and did an excellent job of informing the reader on the benefits of keto IF as well as giving them an extensive meal plan so sticking with the ‘diet’ is even easier.

The recipes themselves are very easy to follow and tasty, made with ingredients that are not too expensive ( which is an issue I have found in some low-carb cookbooks). It is well written, well researched, and contains everything you want to know about Keto IF.

I also love how it gives the reader 7 full days of meal plans as well as a wide variety of yummy keto recipes.

  • Why I dislike this book:  Unfortunately there are some spelling and grammatical errors within the book which can make it seem a bit unprofessional at times. However I believe the work put in to this book outweighs these small errors.

My ranking: 9/10

Where to buy: click here

 

3. Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle by Gin Stephens.

  • Why I like this book: I liked the format of the book, it was very exciting to read (for anyone who loves researching about improving health!).

The idea that you can eat whatever you want but just in one sitting is a (refreshing?) discovery in the dieting community. With so many diets out there where you have to eat small and frequently it can be a bit , excuse the language, a pain in the arse. Who has the time to eat all day? Certainly not me anyway.

The book is very well-written and explains the science behind IF wonderfully. It is a great read for someone starting their fasting journey.

However, I was quite torn on my feelings for this book as the information given on intermittent fasting is not what I believe to be true. I am disappointed in the lack of information given about the foods you should eat during these ‘eating windows’.

If I had written the book, I would have also included a shopping list of keto-friendly foods to enjoy when you can eat so you don’t undo any of the benefits you got while fasting.

  • Why I dislike this book: I found it difficult to agree with the author, mainly because I tried the OMAD diet and allowed myself to eat carbs and sugar etc so long as I did it in one sitting.

After a few weeks of trialing this method, I found that my energy levels after eating would be low for several hours of the day. I felt extremely sluggish and sick after my daily meal. Because of this I altered it to cutting out sugars and carbs completely and eating healthier. I had done extensive research and practically watched every YouTube video on Keto dieting and read loads of books on the subject in order to find out how to feel better mentally and physically. On days, I do have one meal nowadays I find by eating healthier it is far better for my energy levels and I no longer feel sick after eating.

My ranking: 8/10

Where to buy: click here

4. The Obesity Code: Unlocking the Secrets of Weight Loss by Dr. Jason Fung

Why I like this book: It goes without saying, if you haven’t read this book stop what your doing and go read it. This book was the game changer for anyone who has an interest in health eating.

To say I loved it is an understatement. What Dr. Fung has accomplished here is take the whole dieting formula and turned it on its head. He has brought us right back to basics and has reminded us that fasting has been around for generations.

He also informs people on the difference between starvation and fasting as that is the biggest confusion surrounding the fasting world. I highly recommend this book for anyone who wants to know how to start living a healthier life, whether you’re diabetic , obese or otherwise.

Why I dislike this book: This book is one of few books that I can fault. It is well-written, it tells you everything you need to know on the topic at hand, and I wouldn’t be surprised if after reading it you will be bitten by the IF- bug. However like ‘Delay, Don’t Deny’ there is not much on the types of foods you should eat when you are not fasting, or how to break a fast, which I strongly believe is as important as the fast itself.

My ranking: 9.5/10

Where to buy: click here

To conclude:

I hope you guys learned something from this article. These 4 books are definitely the first few books that come to mind when I think of informing people on the benefits of fasting.

I found that the more books I read on Fasting and Keto the easier it was for me to incorporate the tips and tricks I learned into my life. So I do encourage you guys to find out which books you reckon would be a good read for you and try them out! 🙂

 

Keto Intermittent Fasting Schedule (How to guide).


This article is about how to combine a keto diet with intermittent fasting.

If you wish to know more about the Ketogenic Diet I have already written an article “The Keto Diet for Beginners”.I have also talked about fasting and its benefits in “How to lose weight quickly” if you would like to check that out too 🙂

A keto diet is a diet that forces your body to burn fat through eating high fat low carb foods. Combining this with fasting allows the body to stay in ketosis which has incredible health benefits.

So read on to find out how to merge these two great dieting tricks to get the most benefits.

Allocating a length of time to fast.

Depending on your lifestyle, you might think that it would be tricky to dedicate a certain length of time to fasting. This is absolutely not the case. You choose what works for you!

If you are a person that has lunch meetings daily maybe begin fasting afterwards or if you have family breakfasts every Saturday choose a different time.

The great thing about IF or Intermittent Fasting is that it is completely flexible. If you want to fast from 9 at night to 9 in the morning, or from 12 at night to 6 the following morning, or even fasting for 24 hours it is completely up to you! fasting

Here are some popular examples of IF:

16/8 fasting for 16 hours a day; 20/4 fasting for 20 hours a day; 12/12 fasting for 12 hours a day;

There is even a style called 5:2 fasting, which is fasting for 2 days a week (either consecutively or random), or you could try every second day fasting, or eating once a day(OMAD diet).

There are so many methods to choose from! So try them for yourself and see which one suits your routine best.

As you become a pro at intermittent fasting, you should aim for eating at MOST 1 to 2 times a day as this allows a good portion of your day for fasting which will definitely promote your health in a big way.

How to break a fast with the right keto foods.

Breaking a fast is possibly just as important as the fast itself so make sure that the food you are choosing to reintroduce to your body is of the highest quality.

During the fast your gut ‘goes on vacation’ so its important to know that when you begin eating again after a fast it is critical you eat foods that are easy to digest like soft-boiled vegetables, bone broths or berries.

By eating easily digested foods it won’t put a strain on your body or send it into ‘shock’.

When fasting for more than 24hrs its important to eat foods that will reintroduce the good bacteria into your gut again for example chicken or fish bone broth; which is probably the best food to eat for replenishing gut flora.

Water and electrolytes: What to drink when fasting.

Some people find that when they fast they get exhausted and mistakenly believe that this is a sign to start eating again. This is simply not the case.

The real reason you feel tired is not lack of food – because your body has access to around 20,000 fat-stored calories- but is the lack of salts or minerals in the body.

To solve this issue, make sure you are consuming enough salt. The best salt I recommend for fasting is Himalayan pink salt. This type of salt is popular for its healing benefits, but it is also a great source of magnesium calcium and potassium – which helps you sleep as well as give you more energy during the day.

What I usually do is stir a few grains into my herbal teas or if I want a quick energy boost I stick a grain of salt underneath my tongue.

The reason why the ‘under the tongue’ method is better than letting it dissolve in your mouth is because the salts can more easily dissolve into your bloodstream due to there being so many blood vessels located beneath the tongue.

You can find Himalayan Pink salt on amazon buy clicking on this link I have left for you 🙂 

(Psst I also will be writing a whole article dedicated to the health benefits of Himalayan pink salts so stay tuned!! )

Taking a bath and putting some salts in it can also be a  great way for your body to detox and absorb these essential minerals.

Water is also incredibly important, so make sure you aim to drink  1.5 litres a day.

Sometimes people tell me that they do not like the taste of water so if that is the case for you, I would suggest adding some organic lemon slices or cucumber slices – or even putting a few pieces of fruit or mint leaves to make it taste better.

Infused water can also make a great detoxing drink!

High Intensity Interval Training- when to exercise.

People can spend hours and hours at the gym and see no difference. The reason for this is because they are simply not giving the body time to recover.

The benefit of exercise is in the recovery part, as this is where your body repairs itself in order to perform better the next time you go to the gym. When you exercise fasted you get a greater boost of benefits for the body as fasting also ensures the body repairs itself.

People think that weight loss and other health benefits stem from exercise rather than diet. This is absolutely not the case, what you eat is much more important than stressing the body with exercise.

If you eat before exercising, your body is going to burn this to get energy, instead of burning the stored body fat.

It is only when glycogen stores run out i.e. when your body has used up all the energy it got from the meal you just had, that your body can utilise the fat stores and FINALLY burn the body fat (which is probably why you were exercising to begin with!).

When you exercise fasted you burn more fat, approximately 20-30% more than you would if you were not fasting!

Click here to check out a book I highly recommend reading if you want to learn more about how exercising while fasting can have some incredible effects on your health.

Another added benefit to exercising fasted is you increase growth hormone which builds muscles, and you decrease the chances of lactic acid build up which leads to a host of problems like restless leg syndrome and difficulty breathing.

Exercise increases growth hormone and fasting increases growth hormone so when you marry the two you get a greater benefit.

The way you should think of exercising when you are looking after your body is a means to strengthen it, not to stress it. If you were planning on hitting the gym 5 times a week you might want to think again.

As I have mentioned before, it is only in the RECOVERY that the body gets the benefit. So by increasing recovery time, you get more of the benefits.

To conclude I hope this has helped some of you guys out when it comes to planning a keto IF schedule.

The important thing to take away from this article is that both keto and IF are superb methods to bettering your health. They are very easily combined together – just stay away from carb soaked foods and fast now and then and you’ll be in the best shape of your life!

How Long Does it Take to Enter Ketosis? – here’s the answer.

Ketosis for those of you who don’t already know is essentially your body running on fat for fuel instead of glucose. This type of ‘fat fuel’ is known as ketones and has proven to be a much cleaner fuel source compared to glucose.sugar

When you are making the decision of switching your fuel source from sugar-based to fat-based your body will need time to adjust.

This article will inform you on which factors will affect the length of time it takes for you to enter ketosis.

Quick Over-View of the Ketogenic Diet:

The Keto Diet is a diet that is growing huge following in today’s society – and rightfully so!

As you can tell from this website we are huge fans or its benefits particularly in how it can treat adults and children on the Autism Spectrum.

I have written an article on ‘how a ketogenic diet can help with autism’ if you would like to learn more. 🙂

It basically is a cousin of fasting, as the two achieve similar goals in how it can benefit the body. Both we will cover in today’s article so keep reading if you want to find out more.

ASD

How to enter ketosis:

The only ways you can benefit from ketosis is to enter ketosis. You can enter ketosis by dramatically lowering your carb intake; this can be done in 1 of 2 ways:

  1. Through fasting i.e. not eating for a length of time.
  2. Through eating low carb.

Fasting:

This is generally the quickest way for people to enter ketosis however it is the trickier of the two as it requires abstaining from food entirely.

Most people shy away from fasting as a means of entering ketosis as they are afraid of starving themselves. Fortunately, I’m here to tell you that this couldn’t be further from the truth.fasting

If you watch Dr. Fung’s YouTube videos he goes into superb detail on the difference between lowering caloric intake and fasting. Incredibly it is in the lowering of calories that causes starvation-mode in the body.

The body, determined to keep homeostasis, will continue to lower your Basal Metabolic Rate (BMR) when you cut calories which leads to lack of energy, drop in body temperature etc. THIS is starvation mode.

Fasting on the other hand does not do this at all and amazingly it has been proven that your BMR actually increases by the 4th or 5th day of a prolonged fast.

So how long does it take for your body to enter ketosis when fasting?

It usually takes your body at least 12 hours before your body has burnt up all its sugar and glycogen stores in the liver. If you are already fat-adapted i.e. your body is used to burning fat for energy (maybe you do fasts on a regular basis) you can probably activate ketosis faster than a non-adapted person. Some people who have insulin-resistance might need longer for their bodies to eventually kick into ketosis.

carbs Low Carbs:

If you’ve decided that maybe fasting isn’t for you right now don’t despair!

There is another method of achieving ketosis without having to eat nothing for a few days and that is through eating low carb.

There are lots of low-carb diets out there but none quite like Keto.

The Ketogenic Diet, as I have said before, is a cousin of fasting, so it will give you all the benefits that fasting does for you. The reason why I would recommend Keto over fasting would be because fasting is something you can’t do long term ( you can’t fast for the rest of your life I mean) but with keto you can.

There are loads of yummy keto foods out there that make choosing keto a very easy thing to do. However, with keto it will take a little longer for your body to kick in to ketosis – but once your in ketosis your there for as long as you continue your keto journey.

If you want to get started on your ketosis journey here is a 28 day program that can help you lose weight, gain energy and can help you feel amazing.

So how long does it take for your body to enter ketosis when eating low-carb?

It usually takes around 1-2 weeks of eating keto ( 75% fat, 20% protein, 5% carb) to properly enter ketosis.

This is due to the fact that while fasting, you are eating NO CARBS – because you’re eating nothing at all! Whereas eating low carb, as the name indicated you are eating A SMALL AMOUNT OF CARBS.

Conclusion

Entering ketosis is going to do your body wonders for those of you who don’t know it yet! I am super excited for you guys, whether you are choosing to do fasting or eat low carb both are fantastic for getting your body and your health in the best shape of you life.

A List of Healthy Foods to Eat.

a listFor decades, we’ve looked to scientists to tell us what is ‘healthy’ for us to eat.

It can be hugely frustrating to not know what is healthy and what isn’t, especially in a world where research is contradicting itself over and over again.

So to help you out I’ve left you a few pointers that if you incorporate into your eating habits can make a big impact on your overall health.

As the old adage says: “We are what we eat” and in this article this is the exact rule we’re following,  so without further ado, lets jump into the list of healthy foods to eat.

Carbohydrates.good carbs

Firstly, lets begin at the bottom of the food pyramid.

Although nutritionists once believed sugary starchy foods like white breads, pastas and pastries were important in a balanced diet, it is now being discovered that there are many diseases linked to having excess carbs absorbed by the body (as carbs dramatically affect your blood sugar levels.)

You can read all about how a fat-based diet is better for your health compared to a sugar based diet in my other article ‘Keto Diet for Beginners.’

However there are healthy carbs out there that are crucial for a healthy body, including veggies, fruits, nuts, seeds, legumes etc.

It is impossible to completely cut carbohydrates from the diet as most foods do contain them, but it IS important to know the difference between a good carb and a bad carb.

If it is natural grown from the earth, chances are it’s a good carb and if it is heavily refined sugary and starchy, it is probably a bad carb.

Proteins.

Proteins are very important in the diet as they help repair and build tissues in the body, help regulate hormones and are what enzymes are made of – without which metabolism in the body would not occur.

Sources include:

  • lean meat, poultry and fish (buy fresh and local if possible)
  • dairy products like milk, yogurt and cheese and eggs
  • seeds
  • nuts
  • beans and legumes
  • tofu

Although many dietitians have said that fatty meats are not good for your health, it has been proven in numerous studies that a good amount of fatty meats as part of a balanced diet will not affect health negatively.

 

Why fats are important.

Fats have gotten a bad name for themselves as everyone believes that if you eat fat you will be fat. This statement is far from the truth and if you believed it up until now than that is very unfortunate.

Fat is VITAL for our health. Vitamins A, D,E and K cannot be properly absorbed into the body without the presence of fat.

Know the difference between good fat and bad fat.

Eating McDonald’s all day because you believe greasy fries are good for you is not going to make you healthy; but eating fats like avocados, nuts and oily fish CAN make a big difference to your insides.

Fats actually can help you burn fat too so make sure you incorporate them into your diet if you want to lose weight AND feel amazing!

Sources include:

  • avocados
  • nuts and seeds
  • cheese( hard and soft)
  • oils (nut oils)
  • coconut oil
  • olive oil
  • grassfed butter.

Its not just what you eat but when you eat.

We’ve all heard that to maintain good health one has to eat little and often throughout the day from the time we get up til the time we put our heads on the pillow.

This could not be further from the truth unfortunately.

Its important we give our digestive system a break too, and if we are constantly shoving food into our bodies – good OR bad – our bodies won’t be able to detox itself on a regular basis.

 

Instead of eating Breakfast, snack, lunch, snack, dinner, dessert, tea, snack … etc incorporate fasting into your diet.

 

 

If you want to know more about how fasting can transform your life you can check out my article ‘How to Lose Weight Quickly’.

This topic has and will be spoken a LOT about on this website so make sure you check it out! 🙂

The simple answer to this problem of constant munching is – cut out the snacks and reduce your meals (gradually if you find it too difficult – make sure you go at your own pace) to ideally 2 or 3 meals a day.

Contrary to many beliefs pushing your breakfast back a bit i.e. not having breakfast until midday could greatly improve your gut health. In the same way not eating after a certain time like 6 p.m. could also give your digestive system a well-deserved break.

To sum up…

Eating good carbs, good fats, and proteins will give you all the important nutrients and minerals your body needs to achieve good health. Another tip I must add is of course DRINK PLENTY OF WATER!

Hopefully, this article has answered some of your questions on healthy eating, however if you have any further question( or have anything to add) make sure you leave them in the comment section down below and I’ll try to answer them for you.

Foods to Avoid with Autism.

Autism Spectrum Disorder (ASD) can roughly be defined as a developmental disorder that affects how a person behaves and interacts in group settings. They may also have specific interests, and act repetitively .

Autism is a very broad term, and no two people that are affected by it are the same. According to National Institute of Neurological Disorders and Stroke the spectrum can incorporate a “wide range of symptoms, skills, and levels of disability in functioning.”

Therefore dealing with an overall ‘treatment’ for every person suffering from autism is not, in my opinion, the right approach. However, in saying that, I can say that everyone, autistic as well as neurotypical, is very much affected by the foods they eat.

Since autism may be linked with the central nervous system, gut and brain, I reckon it is vital that people first take a look at the food they’re eating before throwing medication at the symptoms. As an adult who is on the spectrum, I can tell you firsthand that the food I ate definitely had an overall effect on my mood and anxiety. 

 

 

The Importance of the Gut Microbiome.

Although there is still no known cause of ASD many professionals believe it is due to the relationship between the bacteria located in the small intestine and the central nervous system.

 

gut biomeResearchers have also noticed the correlation between problems in the gut and people on the spectrum. In a study to see if gastrointestinal problems are more prominent in autistic kids it indicates clearly how problems in

the gut biome affect young children with ASD more commonly than those with typical development.

It has long since been known that the gut is called ‘ the second brain’ because of how closely linked the Central Nervous System and the digestive system are with each other.

It makes sense to me why what you choose to eat should be a careful decision, one that could disturb how you feel and behave. In the next few paragraphs I will outline which specific food groups to avoid with autism.

Sugar.                     

My eyes have truly been widened by the awful impact sugar has on our bodies- and how incredibly addictive it is (around 8 times more addictive than cocaine).

It is incredible how we stuff our bodies with it to ‘treat’ ourselves after a long day and how normalized it is in society as a result. There is little surprise therefore why there’s an obesity epidemic and mood disorders are being talked about more.

And I’m not just on about the table sugar, biscuits and cakes. I’m talking about the sugar that’s added to foods that you might not even realize is there.

Even sugar-free foods tend to have a type of sugar added to them to make them more addictive. Try reducing your intake of breads and pastas too and replacing it with more vegetables.carbs

This is considerably easier said than done but the good news is that if you can manage to detoxify yourself from sugar you can ditch the cravings too! In the long run, your mood will improve as your blood sugars stabilize.

Check out my articles on keto foods to help switch you from a sugar-burner to a fat-burner that will have you torching those extra calories stored in your body.

Gluten                                                        

Gluten is a sticky substance found in grains such as wheat, barley, rye, a wheat and rye hybrid called triticale and are sometimes found in oats.

There are many links between gluten and problems within the body including Irritable bowel syndrome and Coeliac Disease. There is now strong evidence that it is a key player in mood disorders and ASD.

Dr. Alessio Fasano is an Italian medical doctor, pediatric gastroenterologist and researcher who founded the Centre for Coeliac Research in 1996 says “the human body cannot digest gluten”.

For myself, cutting out gluten was one of the best decisions I have ever made. I no longer feel drained and fatigued during the day, and my mood has definitely lifted. Regarding tips I can give you, try to stay away from the ‘gluten-free’ foods you see and choose instead foods that are naturally gluten-free.

Dairy.         dairy

Many cases have been published on the link between dairy and ASD.

Going dairy-free is often used in conjunction with a gluten-free diet, especially for those suffering symptoms from being on the spectrum.

One of the reasons why dairy is to be avoided is because of the presence of a protein called casein.

Many children with autism have been found that they have gastrointestinal problems digesting this protein. Researchers have found that by eliminating casein from the diet of children with autism, after 1 year, autistic symptoms improved.

In my opinion I strongly recommend parents of those who have autism to consider eliminating dairy from their child’s diets.

What you can take away from this article:

  • Consider that there is a link between the gut and the brain.
  • Autistic children tend to have issues with the Gastrointestinal tract and therefore should benefit from going sugar, gluten and dairy free.
  • Symptoms have been suggested to improve after going on these elimination diets.
  • Changing an autistic child’s diet could have the biggest impact on how they behave in the world.

click here to read my other article on how you can start your Keto Journey to health.

 

How To Lose Weight Quickly.

‘How to lose weight quickly’ a question that many of us have asked ourselves a few weeks before the neighbour’s bbq party or that wedding you thought was months away.

The internet is home to many sites and videos of people explaining how to lose weight quickly, many we have all tried and failed.

Fad diets are everywhere all claiming to know the secret to losing our love handles, belly wobbles, jiggly legs and thighs. With most of these diets you do lose weight quickly – until it all leads to that infamous midnight binge which piles on the weight plus an extra 5 pounds for good measure.

But what if I could tell you that there IS a dieting method out there that NOT ONLY helps you lose weight quickly, but can actually improve your overall health in a multitude of ways. Peaked your interest yet? Then keep on reading!

There are 3 different methods of weight loss I will be discussing in this article:

  1. The Ketogenic Diet – my recommendation; the safest and longer lasting of all three. It has personally helped me lose so much weight in a short amount of time without feeling hungry or spending hours at the gym. Countless people have lost 100s of pounds collectively using this diet.

Click here to read The Keto Diet for Beginners.

2. Intermittent fasting. (outlined below)

3. Prolonged Fasting. (outlined below)

Fasting type 1: Intermittent fasting (IF)

Intermittent fasting has, believe it or not, been around for generations – we probably just didn’t know we were doing it.

It is probably the most flexible diet out there, and has gained HUGE interest in the celebrity world in recent years. It doesn’t require any money – or eating in fact.

All you have to do is go a few hours a day without eating! And before you start screaming at your screens saying that I’m promoting starvation; Stick with me – your body is DESIGNED to go without food for periods of time. Think of when you’re sleeping! It not only helps you lose weight quickly, but it detoxifies your body too.

intermittent fastingTypes of IF:

->The 5:2 method : fasting for 2 days in the week. If fasting for 2 days a week is too much, try limiting your calories to under 500 for those two days. The other days in the week you can eat what you want.

->The 16/8 method: Eating within an 8 hour ‘window’, the other 16 hours you’re fasting.

->The 20/4 method: Eating within a 4 hour ‘window’, the other 20 hours you’re fasting.

->The OMAD diet aka 23/1 method: Eating within a 1 hour ‘window’, the other 23 hours you’re fasting.

->Alternate day fasting: Eating every second day.

These are the most popular IF eating-fasting schedules. The diet is entirely flexible so feel free to arrange it whatever way you want – just as long as you incorporate the fasting into it!

gut healthFasting type 2: Prolonged fasting (PF)

If you’re really looking to burn fat and want a challenge then Prolonged Fasting is your answer.

A prolonged fast is as the name insinuates; a ‘long’ fast. This type of fasting definitely requires some discipline.

And as a caution, I would consult your doctor before trying it.

A prolonged fast is typically a fast that goes on longer than 48hrs.

It is still unfortunately a very controversial type of ‘diet’ at the moment, mainly because people believe you will die if you go without food for longer than a day.

This is completely false. Fasting has been around for thousands of years simply because some of our ancestors couldn’t find enough food to feed themselves everyday.

Even when food became more and more accessible in societies we still managed to keep fasting alive within religions like Christianity and Islam, so it has to be said that 1000s of years ago people knew about the benefits of fasting before it was ever proven by modern medicine.

The human body is an amazing engine, it knows how to survive. And, incredibly, giving your body a rest from food for a few days can actually lead to brain cell regrowth, activate autophagy which is our bodies method of renewing and clearing out old cells (including cancerous cells) and increase the body’s natural antioxidants.

It’s as if the body is repairing itself because it has time to do so. Amazing huh?

Some tips:                                          tips

  1. It’s important you don’t just jump into a prolonged fast straight away, make sure you gradually increase your fasting window until you’re comfortable enough doing a PF.
  2. If you have any heart problems or health related problem, or are on any medication, pregnant or breastfeeding make sure you consult your doctor first.
  3. Keep hydrated.
  4. Keeping exercise to a minimal when doing prolonged fasting.
  5. Take Electrolytes – put a grain of pink Himalayan salt under tongue and let it dissolve. Do this every day for as long as you are fasting.
  6. Be careful of what you eat coming OFF a fast. Make sure you limit your carb intake – check out my other post on what the Ketogenic Diet is.

Goodluck!

I wish you all the best on your weight loss journey! If you have any questions at all, feel free to comment down below! 🙂

The Keto Diet for beginners.

Keto saladIf you’ve decided to go Keto –  Well done!

You’ve already taken the first and most difficult step in starting your keto journey!

 

–>Click the link here to jumpstart yourself into a 28day keto program<–

I promise you, from my own experience doing keto, you’ll be thrilled you started your journey to lifelong health.

The Ketogenic Diet or ‘keto diet’ is quickly becoming one of the most popular diets out there. However, with so much heavy information on the diet on the internet where do you even start?!

Well I’m here to tell you how easy it is to go keto and how simple it is to stick with it! So here it is; Keto for beginners:

A little background on the benefits of going Keto:

Ketogenic Diet basically means putting your body into a state of ketosis. It involves the person eating around 75% fat, 20% protein and 5% carbs. So, instead of your body running on sugar or ‘glucose’ (carbohydrates that have been broken down) your body is running on a much cleaner fuel called ‘ketones’

.high fat diet

To make sure your body remains in ketosis your insulin levels have to be low. Cutting out as many sugars as you can from your diet and eating more good fats can help you achieve this.

vitality

Some benefits of going Keto are:  reduction in appetite and cravings for sweets, weight loss (including keeping it off!), fat loss from around belly area, lower risk of cancers, lower risks of heart disease, reverse diabetes, prevent obesity, reverse insulin resistance, therapeutic for neurological disorders including Alzheimer’s disease, epilepsy seizures, Parkinson’s, depression, anxiety and treat behavior disorders associated with Autism.

Step 1: Clean Out Your Cupboards!clean out your cupboards

The most important step for starting the Keto Diet for beginners is to get rid of any carbs, sugars, pastas that are already in your kitchen presses.

This is so important as it prevents you from reaching for something sugary when your cravings kick in. (psst your cravings will start to go away within the first 7 days of going keto because your taste buds will start to change).

To make this easier on you, I will leave a list of foods that ARE allowed on keto, everything else you can chuck out:

– Meats, poultry, seafood and any fatty meats, prosciutto and any cured hams.

-Fats and oils, nut oils, all nuts and seeds, grass fed creamery butter, heavy cream, ghee, any cheeses high in fat, sour cream, mayonnaise.olive oil

-Veggies like cauliflower, cabbage, avocado, broccoli, zucchini, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, green beans, olives.

-Berries e.g strawberries, blueberries, raspberries. Lemons and limes. Be careful with fruit as they tend to be high in sugar that can throw you out of ketosis.

-Artificial sweeteners e.g stevia and erythritol (be careful of other sweeteners as they could still spike your insulin.)

Step 2: Invest in Good Keto Cookbooks!invest in good cookbooks

There are so many amazing recipe books out there that make keto easy to do! In my own opinion, ever since I went Keto I don’t crave any of the foods I used to crave.

The breads and pastas and cakes that were once always on my mind have been replaced with cravings for good tasty foods that satisfy my hunger as well as give me more energy throughout the day.

I also find that I eat less that I used to, because the foods are so filling.

Step 3: Count your macros.            

Starting a new eating lifestyle can be tricky for the most motivated of people, so remember to stick with it if the first few weeks are tough.

Trust me, it gets easier the longer you do it.

There are plenty of different styles of keto so if eating only 5% carbs is tricky for you to begin with, pace yourself. Eventually your body will start to get used to running on fats and you’ll begin to eat less and less.

Download a macro-tracking app.

One that I personally love is MyFitness Pal. You don’t need to constantly check if your Marcos are within the range of 75%-20%-5% but have it handy for the first few weeks when you are getting used to your new lifestyle. After a while you can usually wing it when it comes to knowing if you kept reasonably within range.

Make sure and educate yourself on the wide range of styles of keto e.g. dirty keto, lazy keto, strict keto, cyclical keto, targeted keto, high-protein keto.

The best advice I can give you is try to stick with the general rule of keto which is high fat and low carb, eating primarily the foods I outlined in the list above. However, if after 2-3 weeks of trying it and it doesn’t suit you, make sure and tryout the other types of keto out there.

Some bodybuilders going keto would need more protein than average in order to build muscle so the best keto diet for them could be the high-protein keto.

People are all so different so make sure you listen to your own body when starting the diet.

Consult with your doctor if you have any illness you are worried about before embarking on the diet.

Keto Diet for beginners – to sum up.

I hope I have eased some concern you had about the diet. From my point of view this diet has changed my life, my mental and physical states have dramatically changed and I now have more energy than I ever had before.

I wish you all the best on your new journey to better health.

I highly recommend doing this 28-day Keto Challenge to start your journey!

If you have any questions make sure you ask them down below in the comment section or, if you prefer, you can reach us on our email support@myketomadeeasy.com.

How to help a child with autism – how a Ketogenic Diet can help

As previously mentioned on this website, the Ketogenic Diet or ‘Keto Diet’ is a diet whereby the person eats high in good fats (approximately 70-75% fat), moderate in proteins (approximately 20% protein) and low in carbohydrates (about 5-10% carbs).

The purpose of the diet is to drastically reduce carbohydrate intake so the body starts to burn fat for fuel.

This means fat stored in the body can be turned into ‘ketones’ by the liver which supply energy to the brain.

This ‘diet’ – although I would hardly call it a diet, its more of a ‘lifestyle’ change – can not only help people lose weight but improve their overall health in a number of ways, including lessening epileptic seizures.

This article will focus mainly on the therapeutic values of the diet and how to help your child with autism.

Strict Keto to help a child with autism.

There are many versions of the keto diet that can be found all over the internet, however we will primarily focus on how the Strict Keto Diet works best for those suffering from symptoms caused by being on the Autism Spectrum.

The Ketogenic Diet was first developed in the 1920s by modern physicians as a means of how to help children with autism. It was developed for therapeutic reasons to mimic the metabolism of fasting. For around 20 years this therapy was widely used, but with the development of drug treatment its use was forgotten quickly.

However, in more recent years The Ketogenic diet and its nutritional benefits has once again caused great interest in the scientific community, including how it can treat those on the spectrum.

The science behind it.     science

It is not difficult to find many studies published online that can show how eating high-fat low-carb can improve the metabolic dysfunctions associated with ASD one such study is ‘Epilepsy in autism’ published in 2011. This is possibly due to the fact that during ketosis the number of mitochondria increase. This means more energy, or more bang for your buck.

By changing the fuel your body runs on to a superior fuel like ketones, which is what your body ran on long ago, it improves memory, cognitive function, mood and behavior.

When your body is running on sugar (glucose- units of carbs) you experience mood swings, which is especially not very beneficial for helping behavioral issues relating to autism.

When your body is running on ketones, which is when you have low levels of insulin, your body no longer experiences these ‘highs and lows’.

The reason extensive research has been done on how the Keto diet can improve symptoms is due to the fact that it is well-known in the medical community that the Keto diet showed the most promising results compared to other low carb/low glycemic diets.

The Keto diet was also acknowledged in how it can treat other neurological disorders like Alzheimer’s disease and Parkinson’s disease.

Tips and tricks on how to get the most benefit from following a Keto Diet.

Foods to eat:

  • Natural Fats: olive oil, coconut oil, full fat butter (from grass-fed cows), avocados, avocado oil, nuts, peanut butter, almond butter, chia seeds, flax seeds, walnuts, macadamia nuts, macadamia oil, cheese, full fat creams, any rendered animal fat, ghee.
  • Fruits: small amounts of berries. (Fruit is nature’s candy), lemons and limes.
  • Vegetables: (growing above ground), all green leafy vegetables, artichoke hearts, asparagus, aubergine, broccoli, sprouts, cabbage, cauliflower, celery, chard, courgettes, cucumber, garlic, kale, leeks, lettuce, mushrooms, olives, onions, okra, peppers, radishes, rhubarb, rocket, shallots, spinach, spring onions, tomatoes, fermented vegetables.
  • Proteins: pancetta, parma, coppa, bacon, salami, bacon, eggs, all seafood, all offal, all poultry, all meats, coconut milk, almond milk, kefir.

Foods to avoid:

  • Sugars.
  • Starchy foods.

Eating Keto can be extremely nutritious and tasty, make sure and check out all the incredible keto recipes online as well as great videos, and cookbooks being sold. Keto does not mean starving yourself – quite the opposite! You get to feel full, have more energy, have improved memory and mood, sleep better and a host of more benefits.

My Journey as someone on the Autism Spectrum.

Growing up as a child with autism spectrum disorder (ASD), it was very hard for me to get the necessary help I needed. This was mainly due to the fact that no one knew I had ‘Asperger’s syndrome’ as it was called a few years ago. I suffered a lot with mood disorders and had many meltdowns that left my parents completely powerless to help me.

As I grew up, throughout my teens, I always felt there was something ‘wrong’ with me in comparison to my peers. I kept it well hidden though, which led me to becoming severely depressed and anxious. Eventually, I was diagnosed with ASD which came as a later relief to me that all of my ‘worries’ were part of the way my brain was wired.

It was this diagnosis that led me to research how I was going to feel better in myself and present the best version of me to the world. I was determined to not led my ‘defects’ to hide light I wished to share with the world.

The Ketogenic Diet was definitely a cornerstone in helping me find my feet again. It gave me more mental clarity, improved mood( I managed to make a complete recovery from depression) and gave me more energy than I had ever felt before. I am no longer on any medication for which I believe is mainly down to being on this diet.

How to help a child with autism. 

I hope I have convinced you enough that Ketogenic is the way to go. If it is your child that is suffering, a friend, a colleague or even yourself, I would encourage you to try going Ketogenic for a few months and see how they or you feel.

About Clodagh

 

Hello and Welcome to Keto Made Easy! I am really glad you found me, my name is Clodagh, and my passion is helping people achieve healthy bodies and minds in order to help them live a happy and fulfilling life.

This website was set up for the pure intent of helping people with neurological disorders and in particular, those who are on the Autism Spectrum. However, it also has many other articles that cover a wide range of health-related topics. Some of which include:

  • How you can lose weight healthily, effectively and quickly.
  • How the ketogenic diet works.
  • How fasting and intermittent fasting works.
  • How exercise can improve mental efficiency and can combat mood issues.
  • Topics relating to depression and anxiety.

WHY I BELIEVE KETO CAN HELP.

This website started as an idea to help people who have Autism however it has expanded to also include other eating ‘lifestyles’ like plant-based diets, food-combining diets among others.

As I also have a strong belief in the profound effects exercise has on the mind, I will of course be sharing some information I have researched on that topic also.

Autism Spectrum Disorder (ASD) is defined as “a developmental disorder of variable severity that is characterized by difficulties in social interaction and communication and by restricted or repetitive patterns of thought and behavior”.

Fortunately, Ketogenic food, that is food that is low in carbohydrates, moderate protein, and high in good fat has been proven to help relieve symptoms of those on the spectrum. Keto foods (high in fat) when broken down in the body become ‘ketones’ which is a form of energy the brain feeds on when no glucose (carbohydrates) is present.

There are many resources that prove how effective the Ketogenic Diet is for weight loss and diabetes, but I aim to tell you that it can also have a profound effect on anxiety, mood and behavioral disorders as well.

In this website I will also outline how fasting and intermittent fasting can produce similar benefits as Keto.

WHY I WANT TO HELP PEOPLE.

I have always had a passion for health and fitness and I have also always wanted to help people – so I thought why not combine the two!

My hope is that by offering advice on health- related topics I can help impart helpful information so people can be more informed on how food (in particular) can help improve mood and overall wellbeing.

As Hippocrates believed: “Let food be thy medicine and medicine be thy food.”

THE GOAL OF MY SITE

The goal of this site is to help people ,on the spectrum or otherwise, improve their well being by using good food and exercise instead of medication.

If you ever need a hand or have any questions, feel free to leave them below or email us at support@myketomadeeasy.com I will be more than happy to help you out.

All the best,

Clodagh
myketomadeeasy.com