In parts one and two of this 3 part series you learned the 5 types of Ketogenic diets, the foods you should eat and the foods you should stay away from. In the last part of this series you are going to learn about intermittent fasting and which Ketogenic version I have chosen for myself. But before I get there I want to brush over a few nuggets about the Ketogenic lifestyle and a healthy lifestyle in general.
The first one is not every diet is for everyone! If you are trying something and it is not working for you, first try a few adjustments and if it still isn’t working keep an open mind and try something else. In my 30 plus years as a personal trainer in the fitness and wellness industry building fitness training programs I see this all the time. Someone gets stuck to a diet that is not working for them but they won’t give it up because they heard some celebrity somewhere is using it or its the new hot best seller so it must be the best and most effective diet.
There is no best diet. But, there is a best diet/eating lifestyle for you. I also want to share that if you are committed to the Ketogenic lifestyle then you are going to have to be open to trial and error without stressing yourself out. It is such a subjective way of eating. So be ready, do your research and be ready to experiment.
So, here it is the Ketogenic diet I am committed to and works best for me and I call it the Crossover Keto. I am completely onboard with adding healthy fats to burn fat. But a full high fat Keto does not work for me I eat mostly protein, then fat and then carbs. I want to say it is a 50% protein/30% fats/20% carbs. But, at times it looks more like 60%proteins/30%fats/10%carbs.
I also follow the Ketogenic food list for the most part but I crossover to the Anti-inflammatory food list which I have been following for years. And, I have developed some amazing cheat days hacks to keep the weight off and enjoy your your favorite “should not eat foods” that are just too good to give up. If you leave a message on this blog I will send you the Anti-inflammatory food list and one of my favorite food hacks.
I also practice intermittent fasting. This is where you eat in a 4-8 hour time span and then you fast for the other 16-20 hours. I have been eating this way for years.
I love breakfast so I break my fast when I wake up in the morning then I count about 6-7 hours to eat and then do not eat until I wake up the next day. A very popular time for Intermittent fasting is breaking the fast at noon and eating until 6pm.
So what are the benefits of intermittent fasting? They include Improved Mental clarity, Body fat loss, Maintain muscle mass, Lowered blood insulin and sugar levels, increased energy and lower blood cholesterol. Another one is when you are not eating late at night your body is not having to metabolize your food as you sleep so you have more energy for cell rejuvenation.
Health, Fitness and Wellness is a journey not a destination. It is an exploration into the healthy habits that lead to your ultimate wellness. We are going to go through different stages and different levels of commitment and that is normal. There will be seasons spent in the gym and seasons spent in the outdoors. There are seasons of our lives that call for different choices.
Don’t get caught up in what isn’t working for you. Keep an open mind and be open to different suggestions from the experts in the fitness world you trust. If anyone says their way is the only way I would have a hard time trusting their expertise. A true expert knows there are several ways to get to the same result and will be open to sharing those with you for your success not their ego. Congratulations on choosing to take care of your temple and just like anything in life you will win some (muscle) and you will lose some (weight). And gain wellness along the way.
Ellen Como has been in the fitness industry in Santa Clarita for over 30 years. With her experience working in Gyms and as a personal trainer she has developed fitness training programs and fitness plans for men and woman of all ages. Her passion is creating overall wellness in all her clients and sharing menopause fitness with women going through all the phases of menopause. Visit her website for latest news, products, and personal training at ellencomo.com.