KetoFast: A Ketogenic and Intermittent Fasting Approach
A structured program combining ketogenic diet and intermittent fasting with varied macro-ratios over weeks. It incorporates KetoFast and Re-feed days for optimal results.
Program Modules
Phase 1: Start Ketogenic Diet
Begin with a standard ketogenic diet (10% carbs, 60-65% fats, the rest protein). Focus on high-quality fats and listen to your body's protein needs. **Disclaimer:** This program is not suitable for individuals with current or prior eating disorders. Consult a healthcare professional before starting any new diet.
Track Macronutrient Intake
DailyUse an app like Cronometer to monitor your daily carbohydrate, fat, and protein intake. Aim for 20-50g net carbs, 60-65% of calories from fat, and adequate protein.
Choose Healthy Fats
DailyPrioritize monounsaturated fats like olives, olive oil, avocados, avocado oil, macadamia nut oil, tiger nut oil, and algae oil. Consider Thrive Algae Oil for cooking.
Phase 2: Incorporate Intermittent Fasting (IF)
Once fat-adapted (ketone reading >0.5), introduce intermittent fasting. Consume food within an 8-hour window and fast for 16 hours. **Warning:** Intermittent fasting may cause increased anxiety or sleep disturbances in some individuals. Monitor your well-being closely.
Define Your Eating Window
WeeklyChoose an 8-hour eating window (e.g., 11 am to 7 pm) and adhere to it consistently. Skip breakfast if needed.
Monitor Wellbeing and Adjust
WeeklyPay attention to how you feel with intermittent fasting. If needed, reduce the number of IF days per week. Listen to your body.
Phase 3: KetoFast and Re-Feed Days
Introduce one KetoFast day and one Re-Feed day per week, gradually increasing to two of each. These days are designed to optimize metabolic flexibility. Share your progress and challenges with a friend for support and accountability.
KetoFast Day
WeeklyOn KetoFast days, consume only 300-600 calories within your eating window. Follow the KetoFast macro ratios (calculate lean body mass x 3.5).
Re-Feed Day
WeeklyOn Re-Feed days, increase carbohydrate intake (100-150g paleo-friendly carbs) and protein while reducing fat intake. Ideal for days with vigorous exercise.
Monitor and Adjust Frequency
WeeklyMonitor how you feel with KetoFast and Re-Feed days. Gradually increase the frequency to two days each if tolerated. If feeling low energy, try increasing your reward points by 5 points for this activity to further motivate engagement.
What You'll Accomplish
- Understand the principles of the ketogenic diet.
- Successfully implement intermittent fasting.
- Incorporate KetoFast and Re-Feed days for metabolic optimization.
- Monitor and adjust the program based on individual tolerance and needs.
- Recognize and manage potential psychological effects of restrictive diets.
Full program access + updates