Intermittent Fasting for Beginners

“But this kind does not go out except by prayer and fasting.” – Matthew 17:21

 

Intermittent Fasting is actually thousands of years old. Our ancestors, who lived as hunters and gatherers, didn’t have nourishment all the time, nowadays is normal for us humans to have food available throughout. After all, the supermarkets have everything and are everywhere.

Before man settled down and learned to farm and raise cattle, food choices were not exactly guaranteed.

However, these involuntary days of fasting didn’t harm at all. They actually relieved the strain on the body and made it more resilient.

Intermittent Fasting is about fasting at regular intervals, it is one of the easiest ways to lose weight quickly and relatively effortlessly, not only is it for losing weight, it helps in preventing illnesses.

Healthy foods just won’t help alone, they support organ function.
The elimination of toxic substances is just one of the many functions of the liver and kidneys enabling the body in healing itself.
That’s why it’s important to let your body rest through intermittent fasting or fasting in general.

 

Meals on Intermittent Fasting – Easy Meals for Newbies

Meal Choice 1

Keto Salmon Meal
Salmon
Kale Salad
Kale Salad
Keto Fat Bomb
Keto Fat Bomb

  

 

Meal Choice 2

asparagus-barbecue-cuisine
Steak with Asparagus
Keto Mixed Nuts
Nuts

 

 

Meal Choice 3

Keto Chicken Avocado
Chicken, Avocado, Egg
Keto Beanut Butter
Sugar Free Peanut Butter (2-3 Tbsp)

 

 

 

Meal Choice 4

Avocado-Salad
Tomato with Avocado
Keto Cheese Salami Plate
Cheese & Salami
Keto Fat Bomb
Keto Fat Bomb

 

 

 

Remember -> 70-75% Fat / 20-25% Protein / 5-10% Carb

Eating order -> 1st vegetables and salad / 2nd protein / 3rd adjust fat

What has to be considered -> beef (grass-fed cow) / pasture-raised organic eggs / sugar free nut butters / organic fruits and vegetables / no sugar / sea salt

 

1st Step

  • Don’t be too hard on yourself in the beginning. Start eating less carbs (net carbs) 20-50g/day, your body will go into ketosis therefore you won’t be as hungry as you were before.
  • First eat 3 meals per day, which are breakfast, lunch and dinner, plus leave out all the snacks between the meals.
  • Combine together healthy fats and 7-10 cups of vegetables (vegetables have calcium, potassium, magnesium, vitamins and other minerals, it helps to heal insulin resistant, to low insulin also the fiber feeds the microbes in the gut).
  • Add sea salt in your food or in your water. In the beginning you’ll lose a lot of water which includes electrolytes and sea salt will help to stabilize your body.
Keto Breakfast
Breakfast
Keto Lunch
Lunch
Keto Dinner
Dinner

 

 

 

2nd Step

  • If you start to feel less hunger, reduce to 2 meals. Push your first meal back as far as possible e.g. extend your breakfast between 11am-12pm.
  • Only eat when you’re hungry, your body needs a chance to burn fat otherwise your insulin will be high again and it pushes your blood sugar low and you’ll be hungry again.
  • Eat another meal again in 4 hours (eating window) as a result you’ll fast for 20 hours until the next meal.
Keto Breakfast
1st Meal / 12pm
Keto Dinner
2nd Meal / 4pm

 

 

 

1st meal 12pm

4 hours break
4 Hours Break

2nd meal 4pm = 20 hours fasting

 

3rd Step

  • You can reach a point where you’ll only be eating 1 meal per day meaning 24 hour intermittent fasting. Of course this will be by choice, from our experience we’re just not as hungry as much in comparison to our former eating habits.
  • Eat certain amounts of nutrition and stop when you‘re full. Remember to eat healthy food, not junk food.
Keto Breakfast
1st Meal / 12pm +
Keto Dinner
2nd Meal / 4pm =
1 meal/day / between 12-4pm

 

 

 

 

What Can You Drink on Intermittent Fasting

  • Almond milk: unsweetened.
  • Apple Cider Vinegar: it helps to regulate blood sugar, it assists if you have a fatty liver and it’s good for digestion.
  • Bone broth: you will get a lot of electrolytes and less calories.
  • Coffee: only drink one per day ideal is in the morning.
  • Lemon and lime juice: it has a lot of Vitamin C.
  • Tea: drink small amounts, because it has caffeine in it, large amounts of caffeine can stimulate insulin.
  • Water: the best is the filtered one.

 

Intermittent Fasting Windows:

Daily:

16-8 (8-hour eating window / 16-hour fast)
18-6 (6-hour eating window / 18-hour fast)
20-4 (4-hour eating window / 20-hour fast)

Weekly:

1-2x per week (on a weekend)

Longer fasts:

24-hour fast (one meal per day / meal to meal)
36-hour fast
48-hour fast

 

The Benefits of IF (Intermittent Fasting)

  • Anti-Aging
  • Better concentration
  • Better immune system
  • Better memory
  • Better mood
  • Better sleep
  • Decreased blood pressure
  • Detoxification
  • It fixes metabolism
  • It helps to prevent diabetes
  • It improves arteries
  • It improves digestion
  • It improves dimensia
  • It improves your discipline
  • It improves your muscle
  • It increases energy
  • Inflammation will reduce
  • Less hunger
  • Mental clarity
  • No more cravings
  • Save money on grocery and cooking time
  • Smoother skin
  • Stronger
  • Your body will turn to a fat burning machine
  • Weight loss

 

Intermittent Fasting Mistakes

  • Extremely stressed: go for a walk to free your mind, do something good for you.
  • Trying too hard: if you’re not used to fasting, try with lower hours first, then step by step add more hours.
  • Junk food: it will kick you out of ketosis, eat clean, healthy, etc.
  • Change the fasting: don’t change your fasting if it works, you need to stay consistent.
  • Not enough fat: if you don’t eat enough fat, you’ll be always hungry.
  • Not enough vegetables: for the balance of the fat burning effect it’s wise to eat high amount of vegetables or salad they are rich in high in vitamins and minerals.
  • Sugar free sweeteners: your insulin level and your blood stream will be elevated, skip all the sugar-free sweeteners for a while. Drink something fatty.
  • High carb: you eat too much high sugar/carb meals. Drink kale shakes or eat salads instead.
  • Not enough salt: to eat and to drink salt will give you the minerals and electrolytes needed. Use unprocessed salts like Himalayan salt.
  • Wrong time of fasting: you have to experience which fasting hour works best for you.

 

Conclusion

We really recommend trying Intermittent Fasting. It’s the easiest way to being healthier and in losing weight more efficiently.

We feel much better, more awake and much more with intermittent fasting. Especially the increased levels of energy and higher concentration during the fasting phase is a big advantage for us.

We are more productive and we can do more than we’ve ever done before. This is one of the biggest benefits of intermittent fasting for us.

Think positive and stay motivated. It is normal that withdrawal symptoms and cravings can come into effect in the beginning. Always remember, fasting is about taking the time out for your body to recover, it helps with cleansing and burning fat. The major plus that we’ve experienced is the tremendous amounts of mental clarity that we gain while doing so. You’ll feel like a prophet or a buddhist monk haha! Give it a try and we promise not to say “I told you” 🙂

For any further questions/information please leave a message below.

Cheers to Healthy Living,

Anh-Tu and Sigmund
Anhtu Sigmund

 

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  1. Chars Lu

    You provide a step-by-step guide clearly, some good points here! Also, you offer everything that a person who is new should know. Thanks for the helpful information!

  2. Deb

    Love this post. Intermittent fasting is so under rated. I do a regular 16hr fast not for weight loss but for health. I have definitely found that I am less hungry and don’t have the sugar lows.

  3. Yenge Eric

    You have just done something most bloggers don’t do. By bringing God into the scene is taking this business to the next level. I have learned a lot from your article. Keto is fast becoming a problem with the world and people are seeing things from the angle you just mentioned.
    This article i believe will go a long way to help those who are able to get serious with life.
    Why i say so is because, with all the info out there, people are still so weak that they can’t take action on very little things that could get them back on their feet and make life better.
    But all the same, keep up the good work.
    God bless you.

    • Anh-Tu & Sigmund

      Thank you Yenge!

      We love the Keto lifstyle and the benefits that come with it. We’re taking preemptive measures against Diebetes, Strokes and whatever that may come our way. We are not doctors but we will do what works for us and will share our results to humanity.

  4. Irma

    Great post and a really great way to get started with ketosis. I have found that eating a protein heavy meal for dinner helps me eat later the next day. My goal is to only eat between noon and 6 pm and fast the rest of the time.

    I have had to stop eating artificial sweeteners because they spike my blood sugar.

    Do you recommend any supplements for the first couple of weeks? I take magnesium and use sea salt but sometimes I still get leg cramps.

    • Anh-Tu & Sigmund

      It’s never too late to start keto. The optional ketogenic nutrition is 70-75% fat, 20-25% protein and 5-10% carb.

      There are natural sweetener like Stevia, Monk fruit, Erythritol or Xylitol that won’t raise your blood sugar or insulin levels, but to leave out the sweeteners are still a better option.

      Here are some of the supplements for keto:
      Calcium, Magnesium, Potassium, Sodium, Omega 3, Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin D, etc.

      Check out our link below, it shows how you can avoid the keto side effects with the right food including cramps, which also works for us.
      https://carblyliving.com/side-effects-of-keto-diet/

  5. Delimar

    I love this post. A healthy lifestyle is what me and my boyfriend we started to do. Connect more with God and have a healthy lifestyle even our kids need to eat right. Thanks for sharing this post it’s really helpful looking forward on reading more. Keep up the good work.

    Sincerely,
    Delimar

  6. Mallory

    Have been on keto for awhile now, and the benefits from it are absolutely amazing. Have been looking in to intermittent fasting, and this laid it out in such an easy way to understand. Thanks for the information!

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