Structuring daily meals can be challenging and confusing. Many of my followers are disoriented when it comes to creating a dietary strategy in place, and they find themselves eating without paying attention to when what and how much they should eat.
I know personally how frustrating this can be - As a vegan, I was eating at least 6 meals a day, without a structure sometimes as late at 10-11 pm. The ratio between carbs /protein /fats was incorrect as I was consuming mostly fruits, grains, and vegetables. As I turned 50 maintaining my figure became a challenge especially losing the belly fat, and I was looking at this point to resolve it without feeling hungry. I knew that the key was in understanding how the body metabolizes fat more efficiently. This is when I came across the Intermittent fasting -Keto diet.
A fasting period is actually a long enough break signaling your body to go into an auto-correction mode thus burning fat, reducing sugar levels, and insulin (the hormone that makes us fat). This structure gives you the freedom to cheat occasionally knowing that your body’s auto-correction mode will kick in during the fasting period. It has a social aspect to it -you don't have to isolate yourself, you can still have a late dinner with your friends as long as you follow with 16 hours of fasting. (most of it while you sleep).
So let's get into the core of the meaning of intermittent fasting — It means fasting in between your meals. when fasting longer than 14 hours, you start ripping off the benefits which include:
Benefits of intermittent fasting
Lower Insulin Level
More Fat burn in your body
better function of your liver
Naturally, Increase (HGH) growth Hormone helps regulate body composition, body fluids, muscle and bone repair, sugar, and fat metabolism.
More mental energy, better concentration
No more bloating
No more craving
Your body can burn fat
Your body can burn fat and cut down your belly fat by using my personalized 15 days OPTIMALBODY diet plan. On this lifestyle, you continuously fix your bodily damaged parts during the fasting periods. By lowering the Carbs and the processed foods the natural cleansing cycle of the body is being induced, which when not addressed - will cause accelerated aging and diseases. Fat around your belly is usually an indication of the presence of the Insulin hormones which really reflects a high carbs diet. On a Keto diet, we monitor the intake of the Carbs by removing grains, beans, potatoes, and gluten. All refined sugars are omitted and fruits are allowed without exaggeration.
As a result, one can expect to see the fat around the waist and belly melting away within weeks. Insulin levels, Cholesterol, and triglyceride levels should improve within a few weeks.
In my recipe section, you can find plant-based keto recipes such as Tempe fingers, Seaweed salad, tahini miso spread.
How to get started
Eat 2–3 meals during your eating window. I recommend you start with the 7/17 cycle, it's easier for beginners. when you feel ready you can try 6/18.
At first, eat 2–3 balanced meals during your eating window (you have 7 hours)
Lower Carbohydrates (the principles of Keto diet)
During your meals Increase good fats such as — Avocado, Chia seeds, nuts, almonds, flax seeds, hemp seeds /hemp oil, coconut oil. high fat Kefir or goat yogurt, you may add free-range eggs, organic goat milk products in moderation only. Fish and seaweeds should be limited to small amounts.
During your meals — Lower Your carbs intake (sugar, potatoes, grains, gluten, bread, pasta, fruits, alcoholic drinks. In general, your carbs should be limited to only 15–20% of your total caloric intake, which will help you burn fat in the absence of Glucose and Insulin in your bloodstream.
During your meals -Increase green vegetables —in order to remove all the metabolic toxins resulting from the keto process- you must eat plenty of green leafy vegetables rich in fiber, antioxidants, and mineral such as Kale, broccoli, collard greens, all leafy green veggies, leeks, green onions, cabbage, etc.
Minerals- for increased metabolism
During your meals-Include minerals rich foods -Add some good quality root vegetables that are helpful in digesting fats such as Daikon, and some seaweeds such as Hiziki, Kombu, Arame. The mineral-rich food assists in carrying efficiently all the toxins of the body, and as such keeping our body PH alkaline (less acidic).
Drink plenty of water, tea, during the intermittent fasting, caffeine is ok. You can drink coffee as long as you don't add milk or sugar. you can add a magical drink -the apple cider vinegar for weight loss :
Apple cider vinegar with a twist of lime and basil leaves for additional surprising texture. These drinks help reduce cravings and speed up weight loss. This is part of Intermittent fasting as it allows you to lower your cravings and regulate blood sugar levels. I love adding natural honey.
Eating on non-consecutive days M-W-F high-fat protein diet and then reducing it during the days S-T-TH will stimulate the metabolism rate to burn fat. When introducing this cycle your body responds in a significant way - It boosts the skin radiance, you sleep better and you get all the antiaging benefits including increased energy.
Be ready to address your emotions as this healthy lifestyle incorporate the entire aspects of our mind, body, and spirit. Be prepared to have some setbacks as you embark on this journey - it is normal! , so please use forgiveness, compassion, and plenty of self-love as you get into it - part of your success lays right there, your ability to monitor your feelings, accept occasional failures, and continue towards what you desire!. To learn more about the 6 rules to attracting success simply click this link. and find more about the law of attraction.
Intermittent fasting has changed my life- I have finally a structure - I know when I am eating and when I am fasting. Without it, I know I would be tricking myself into eating constantly. This strategy allows me to be flexible during the eating hours, and even if I eat the "wrong" food or too much- I know I can balance it during the fasting hours.
I can still go out and eat dinner with my family and friends knowing that the next day I will start eating after my 16-18 hours of fasting. It is easy because most of this time is during sleeping hours, and in the morning I can still have my coffee.
Since I started with this protocol my digestion had improved, and I lost effortlessly the extra weight. The combination of removing certain foods such as gluten, dairy, and nightshades vegetables made a huge difference in my waistline and helped me lose the belly fat. I feel more energetic and light and my old jeans finally fit me.
More about the anti-inflammatory diet - in my next article - it is related to certain lectins in the food we eat which triggers an inflammation response. If you are blood type B you can go directly to my blog post and read more about it - blood type O, A, AB will follow soon.