I once lost 14 pound in 2 weeks by incorporating intermittent fasting with a ketogenic diet. When I told you all that last week…Boy-oh-boy did that open a discussion around ketogenic diets and intermittent fasting among you all. The excitement was un-real!

Un-Real ya’ll…

Sooo many questions about how to start a ketogenic diet and how to do intermittent fasting…and what the heck intermittent fasting actually is.

{First off…let me just say this.  I am not going to type out “intermittent fasting” every single time I want to say “intermittent fasting” because it is too long, I am too lazy and well…I keep fat fingering my keyboard and spelling it wrong.  So here this…when you see “I.F.”  it means “intermittent fating” (see what I did there….I am not even going to fix that. #nuffsaid)}

So, lets get to talking I.F.

Don’t get to worried by the word fasting, I.F. is not an actual fast.  You don’t need to go days without eating (although I have done that and you should try it.  AH-MAZ-ING)  All it is  is shortening your eating window.

>>STOP RIGHT NOW.  If you’re like me and want to get straight to the point, watch this video for the quick version. But you’re like me and like to read (yes, I can be both of those things) then read on baby!  This was recorded as a small part of a larger program on ketogenic diets.  If you want this program, reply to this email<<

{P.S.  I started a YouTube Channel. Be sure to subscribe here to get notifications when I post new workouts and other cool stuff your gonna want to see/hear.}

In I.F. you have two phases, or windows.  An eating window or a fasting window.  When you incorporate I.F. you simply start to shorten your eating window down to about 6-8 hours throughout the day.  If you want to be really aggressive, you can even shorten that window down to 4 hours.  But I only recommend a 4 hour window if your prepping for a longer fasting period.

Right now, you probably have an eating window of up to 12 hours.  You can determine your eating window by tracking when you start eating in the morning and when you stop eating at night.  The typical person probably starts eating at about 7:30am and stops at maybe 7:30-8:00pm.  This would represent an eating window of 12.5 hours.  Yours may be longer or shorter depending on your typical day.

Your fasting window is then about 11.5 hours. If you stop eating at 8:00pm your fast begins the second you have stopped eating and drinking (except water) for the evening.

In I.F. you start to shorten your eating window and by doing so you lengthen your fasting window.  When combining this with a ketogenic diet I.F. can result in serious fat loss.  This allows your body to go without food for longer periods of time therefore burning thru stored glycogen quicker and turning to stored fat faster and for longer period of time.

I.F. is not as affective if not married to a ketogenic diet.

To start with I.F. start shaving off 30 minutes at the beginning and/or end of your eating window. For example, if your normally start eating at 7:30am, hold off until 8:00am the next day, then 8:30am the day after and so on and so forth.  You can also work this from the other end and stop eating earlier in the day.

Hope that helps!!

For more information with a ketogenic diet and or I.F., please reply to this email and I would love to get you going !!!

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