Intermittant Fasting Notes
A free browser-based text editor that allows you to create and edit multiple plain-text files in your browser.
It is great for writing quick notes about your daily intermittant fasting progress.
Save your Online Notepad Text documents to your hard drive after you update your fasting note txt file.
The Notepad also has additional features.
I have made an example Text File to use to keep up with your intermittant fasting.
Right click on this link and then save as to download text file to your computer.
Note where you saved the file - fastingnotes.txt - on your hard drive.
Next go to onlinenotepad.org/app (Use this FREE online notepad to edit and save your fasting note.
Click File.
Click Open.
Click on the file you saved fastingnotes.txt
The example fasting note template will be loaded into the Online Notepad.
Use this template or modify it.
Make your own fasting notes.
Be sure to save your Fasting Note to your hard drive after you finish editing your fasting note.
Click on tab at the top right of fastingnotes.com to open webpage fastingnotes.html
This page contains link to the fastingnotes.txt file.
In this way you can keep a record of your intermittant fasting progress.
You don't need to purchase an app or register to use the online notepad.
Facebook.com/groups/fastingnotesketo
Ketones are byproducts of fat burning.
They can be used for fuel and occur when you lower your dietary carbs.
Ketosis is the condition of this happening.
The way one gets into ketosis is by reducing carbohydrates in the diet down to between 20 and 50 grams per day.
Carbs stimulate the hormone that stores fat.
This hormone is called insulin.
In the presence of excessive insulin, the burning of fat is stopped cold.
There are huge benefits to keeping insulin in a normal range.
Carbs and frequent eating keep insulin high.
To get into a state of ketosis so you can run on fat instead of glucose—and finally burn your own fat stores for fuel—you will need to start adapting your
body to fat burning.
You have to switch the body’s preferred fuel source.
This can take anywhere from three days to two weeks
Most people need to consume between 1,200 and 2,100 calories per day, depending on the size of the body.
You want to keep your carbohydrate amounts between 20 and 50 grams per day.
Many people use 30 grams to keep it simple, but the lower the carbohydrates, the greater the fat burning.
When we calculate carbs, we will subtract the fiber.
This is called net carbs, and this is what we want to use as our 5 % of total calories.
On average, you will be consuming 3 to 6 ounces of protein at each meal. 20% of calories.
When you calculate 70 percent of your total calories per day, for fat, the fat may initially seem like a lot. 70% of calories.
However, because fat has more than double the calories of the same volume of proteins and carbs, it’s not that much.
Salad, non starchy, 5% of calories.
Salad/vegtables is a category of foods you will not want to restrict.
Recommended consuming:
• 7–10 cups of salad per day, or
• 4–6 cups of other vegetables like broccoli, Brussels sprouts, etc.
If you are doing cruciferous vegetables, steaming or slightly sautéing isrecommended;
and as a special note, more antioxidants are released when you slightly cook them.
Consuming large salads with spring mix, spinach, arugula or even cabbage will start to give you the nutrients that help undo insulin resistance.
There are numerous studies demonstrating that various nutrients.
Avoid:
• Table sugar (cane and beet)
• Fructose
• Honey
• Brown sugar
• Agave nectar
• Dextrose
• Maltodextrin
• High-fructose corn syrup
• Maple syrup
• Rice syrup
• Juice
• Alcoho
Grain products to avoid include bread (sprouted breads too), pasta, cereal (even oatmeal), crackers, biscuits, pancakes and waffles.
Even if something is gluten-free, it’s still a grain. Gluten is the protein in grains.
Avoid all grains, including oats, wheat and barley.
Avoid include white and red potatoes, sweet potatoes, yams, white and brown rice, corn (even though it’s a vegetable) and cornstarch.
Fruits to avoid include apples, bananas, pineapples, pears, dates, figs, grapes (and raisins), as well as fruit juices (orange, grape and apple juice—even
tomato juice).
An exception:
Small amounts (one half to one cup) of berries per day.
Legumes to avoid include beans.
Rule:
Don't Eat If Your NOT Hungry.
This is not about t eating less often and eating less.
Your new goal should be to reduce the frequency of meals you eat and avoid spiking insulin.
As you adapt, which is called keto-adaptation, it will be easier to go longer before your first meal.
Continue to shorten your eating window gradually as you can.
Some people decide to even do one meal per day, OMAD, especially if the thyroid is very slow.
But with one meal a day, just make sure the meal is a robust one, containing all the needed nutrients to fortify your body with vitamins, minerals, amino acids, those important fatty acids and trace minerals.
Let your body tell you when to transition to one meal a day.
The best clue that you are in deep ketosis is your hunger disappears!
The benefits:
• No more cravings
• Less hunger between meals
• Better memory
• Cardiovascular protection
• Normal blood sugar
• Improved mood
• Improved cholesterol
• Way more energy
• Amazing skin
• Much less inflammation
• Improved sleep
Keto-Adaptation Side Effects
Our cells will change over and adapt, which usually takes between three days and two weeks.
It all depends on how serious your insulin resistance is.
Some of Keto Adjustment Symptoms are:
• Keto flu (feeling run-down)
• Fatigue
• Irritability
• Muscle cramps
• Kidney stones (Lemon can also decrease any risk of Kidney stones.)
• Sleep problems
• Constipation
• Keto rash
Apple Cider Vinegar (ACV)
Take 2 tablespoons of ACV in a 16-ounce glass of water.
Add some lemon juice (2 Tbsp) and drink up.
This will help the transition into fat burning and increase your digestion and energy.
Lemon can also decrease any risk of kidney stones if you are susceptible.
Doing ketosis requires more B vitamins to allow the energy factories (mitochondria) to do their job.
Nutritional yeast provides a good natural source.
You’ll notice this will greatly help you with exercise and having more endurance.
When someone is deficient in B vitamins, they can experience fatigue and more stress.
The body requires key minerals when doing keto, specifically potassium and magnesium.
(Drink Spring Water with minerals.) (A little sea salt.)
You should never take only one mineral without the related ones, as it can create an imbalance.
MCT Oil
Crave less. Do more.
Sustained energy and fat-burning fuel, sourced from coconuts.
Sourced purely from coconuts, Bulletproof Brain Octane C8 MCT oil contains the most ketogenic MCT oil, pure C8 caprylic acid - an easy-to-absorb, high-quality smart fat that rapidly converts into brain-powering, fat-burning ketone energy. Brain Octane C8 MCT oil helps control cravings, jump-starts your metabolism and improves cognitive performance to keep you sharp.
Brain Octane C8 MCT Oil (14 Fl. Oz.) (vitaminshoppe.com) ($27.99 14 Oz)
Nutiva, Organic MCT Powder, Vanilla, 10.6 oz (300 g) (iherb.com) ($22.91 for 10.6 OZ MCT Powder, Vanilla - Use as a creamer in coffee.)
I use Nutiva organic MCT oil 18 Fl oz. It cost less and works just as well. Its available at the vitamin shoppe and elsewhere.
Be sure to only buy pure C8 (caprylic acid) medium chain triglycerides, the most ketogenic MCT oil.
Brain Octane C8 MCT Oil (14 Fl. Oz.) (vitaminshoppe.com)
Bullet Proof C8 MCT Oil Helps control cravings, jump-starts your metabolism.
Use this first thing in the morning in your coffee. 1Tsp to start until your body gets use to it.
Then 1TBL in the morning in your coffee to help you curb cravings.
This really works to help stop food cravings.
Fasting Notes Keto (facebook.com/profile.php?id=100091435642745)
Exercise And Intermittant Fasting
Intermittant Fasting Benefits + 1 You May Not Have Thought About.
Fasting Notes Keto (facebook.com/profile.php?id=100091435642745)
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These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Information on this site is provided for informational purposes only, it is not meant to substitute medical advice provided by your physician or any other medical professional.
You should not use the information contained on this site for diagnosing or treating a health problem, disease, or prescribing any medication.
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Best results are only achieved when combined with diet and exercise program.