Fuel Choices For Fat Burning
One example, the main idea of a ketogenic diet, is to eat around 70% FATS 25% PROTEIN and 5% CARBOHYDRATES for a period of time while you perform intermittent fasts. You must keep your net carbohydrate consumption to 20 grams or less per day.
Let’s break it down……
As a general rule you should get your carbohydrates from vegetables, nuts and healthy dairy (raw). Carbohydrates that are refined like wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) and fruit should not be consumed.
When in doubt think DARK, GREEN and LEAFY as your source of carbohydrate. You can analyze your foods nutrient content on the site nutritionselfdata.com.
Here is a sample of some great sources of carbohydrates:
1. Green Beans (steamed) 1/2 cup 2.9 grams net carbs
2. Kale(steamed) 1/2 cup 2.1 grams net carbs
3. Collard Greens 1/2 cup 2.0 grams net carbs
4. Cauliflower (Raw) 1/2 cup 1.4 grams net carbs
5. Cabbage (Green Raw) 1/2 cup 1.1 grams net carbs
6. Cauliflower (Steamed) 1/2 cup 0.9 grams net carbs
7. Broccoli (Florets) 1/2 cup 0.8 grams net carbs
8. Lettuce (Romaine) 1/2 cup 0.2 grams net carbs
9. Bok Choi 1/2 cup 0.2 grams net carbs
10. Spinach (Raw) 1/2 cup 0.1 grams net carbs
Fat is good and the essential source for fat burning. Fat makes up approximately 20% of your body composition.
Protein is good too. It makes up around 7% of your body composition.
The 16 hours of fasting that you do is training you new metabolic habits. The key factor in intermittent fasting is to retrain your body’s metabolism to meet your physical demands. Fasting is the easiest (and most difficult) way to reset your metabolism.
The feelings of hunger that you are experiencing during a fast are for the most part an addiction to sugar. The solution is changing your body into a fat burner. A ketogenic diet will help you transition from these “sugar addictive” demands that you have created to a better energy utilization system using fats.
The following fats are samples of healthy fats you can use on your ketogenic diet:
Farm raised eggs, avacado, avacado oil, coconut, coconut oil, raw nuts(walnuts, almonds, hazelnuts), flax seed oil, grass fed meat(grass finished), raw cheese, unpasteurized dairy
You should have this in your fridge or cabinets ready to use for your meals.
Proteins that you should have on hand include grass-fed beef or bison, organic turkey and organic chicken (best if farm raised and local). High quality Grass-Fed Whey Protein is the quickest and one of the best sources because of its immune boosting properties. You can also use pea protein(vegetable protein) as a additive to smoothies. Your proteins are where you want to invest the extra dollars because it can be the most toxic if you purchase lower priced commercially raised food.
The combination of intermittent fasting with a fat-based meal plan can create accelerated metabolic changes when done properly. Add some metabolic conditioning and you are set.