Are you looking for an easy and fast way to lose weight? And do you want to know more about intermittent fasting and the keto diet?

In this article, I’m going to show you how you can lose weight with a minimum amount of effort by using some simple hacks and tips for intermittent fasting and the keto diet that I have been developing over the last few years.

So if you want to start losing weight now, then read on…

Combining Keto and intermittent fasting gives you more time to enjoy life, eat healthy and lose weight. 

Intermittent fasting is the most important thing you can do to lose weight and improve your health. There’s nothing else that even comes close.

On the other hand, snacking and eating all day long is now thought to be not so great for your overall health and wellness.

Today I’m going to show you the basics of how to do intermittent fasting.

This article is definitely for you if you are just doing your research and looking into starting intermittent fasting and/or fasting. And if you are experienced in fasting and intermittent fasting this article can definitely help you. Because in my own personal experience, there are times when I have hit plateaus and I just needed to get back to the basics. 

Simply put, any type of fasting is a process by which we are trying to get the body to convert from burning sugar for energy to burning our body fat for energy.

This is important because most people think that you will starve or go into starvation mode when you fast, but this isn’t true. You’re not starving. When you are fasting your body will use your fat for fuel and energy.

When I fast I know it’s working and I’m losing weight, because after a while my appetite disappears and I have lots of energy.

When I first started my intermittent fasting my schedule was 16:8. Which means that I would fast for 16 hours and eat for 8 hours.  During my 8 hours of eating I did not graze, I did not eat frequent small meals the whole time. I would eat 2 to 3 meals during that time. 

For my schedule, personally, it was easier for me to skip breakfast early in the morning.  Initially, I would eat my first meal at 11 a.m. and stop eating by 7 p.m. Over time, this evolved into having my first meal at 1 p.m. and trying to stop eating by 9 p.m.  Eating 8:00 PM and 8:30 PM at night did not affect my weight loss. The only thing was that I felt uncomfortable when it was time to go to sleep.  So now, I mostly try to eat between 11 a.m. and 7 pm

A trick I learned is that if I keep my carbohydrates between 20 – 25 – 30  grams of carbohydrates each day I’m not hungry when I wake up the next morning. On the days that I consumed more than 30 grams of carbohydrates I was hungry when I woke up the next day. 

Something interesting I noted is that when I am under a lot of stress or if I didn’t get a good night’s sleep I will be hungry when I wake up and the hunger just doesn’t subside. This is probably because increased stress can increase cortisol levels and this increases your appetite. And not getting enough sleep increases the hormones that also increase your hunger. 

So on mornings like this I will eat half of a ripe avocado or mix one teaspoon of MCT oil in my decaffeinated tea. And this usually decreases my appetite.

But if you wake up in the morning and you are hungry, tired, weak and  dizzy you definitely should eat something. 

Now, when you do eat your first meal of the day be sure to include some type of good healthy fat. It could be MCT oil, coconut oil, butter, olives, pecans, fatty fish like salmon and/or an avocado.  This usually will keep you satisfied until your next meal. 

Many people have asked me about vegetables and if they could eat vegetables on a low carbohydrate diet combined with intermittent fasting. And the answer is YES!  

Please eat lots of leafy green vegetables when you are on a low carbohydrate diet. As far as vegetables go try to make your plate colorful like a rainbow. 

However, potatoes are not included in this recommendation. 

Vegetables have lots of nutrients that your body needs in order to function properly.  In the past I have followed the keto diet combined with intermittent fasting both with and without vegetables and in my personal experience I felt much more satisfied, light and alert when I was eating vegetables.  


If you need help with your weight loss please call us and schedule a consultation. Call us at 215-821-7336.


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