Keto Diet w/ Intermediate Fasting Outline

Keto Diet is a low-carb, mid-protein, high-fat diet.  When the body burns macros, it follows the order of least resistance.

  • Order of Least Resistance
    • Alcohol
    • Carbs
    • Proteins (When Over Abundant It Will Convert To Glucose)
    • Fats

When the body consumes carbs, they are converted into glucose stores.  This fuel is the easiest for the body to burn, but for every gram of carbs/glucose the body holds, it will hold 3 grams of water.  One pound is approximately 435.6 grams.  When you start the keto diet, your body will start flushing the water out of your system. This water flush will cause some dehydration.

Since dehydration can be high at the beginning of the keto diet, you will experience “keto flu” symptoms for the first 7 to 10 days.  The main reason is that you are losing the minerals and vitamins along with the water.  The main minerals that you need to keep up are the following:

  • Sodium
  • Magnesium
  • Potassium
  • Calcium

During your first stage of keto, use a scoop of the following ketone supplement:

  • Sheer Ketones

It will help keep your minerals up and help with your diet conversion.

When your body is running on carbs, it is burning glucose, which is converted from carbs.  When your body is on carbs, you must replenish the glucose stores every 4 hours.  This situation causes hunger.  When your body runs on fats, your liver converts the fats into ketones through ketosis (not to be confused with ketoacidosis).  When your body runs out of fresh fats for ketones, it starts consuming your body-stored fats, so you don’t have to replenish every 4 hours.  Hunger is not an issue anymore.

  • Note:  You can test for ketones with KetoStix.

To allow your body to consume more body-stored fats, you must implement intermediate fasting.  Intermediate fasting is when you fast (only consume non-calorie fluids) for an extended period of time and only have a small window to eat.  When you sleep, you are already fasting, so that is an 8-hour head start.  I don’t recommend eating for breakfast, so your body will keep consuming your body fat.  You do need to drink water in the morning, but you could drink coffee or tea.  Do not add sugar to your coffee or tea, but you can add the following:

  • Stevia (Herbal Sweetener)
  • Erythritol (Sugar Alcohol)
  • Stevia Blend (Stevia & Erythritol)
  • Half & Half Creamer
  • Torani Sugar-Free Syrups

The longer you can fast will help you lose weight.  The following are good fasting windows:

  • 16 Hours Fasting / 8 Hours Feeding (Easy)
  • 18 Hours Fasting / 6 Hours Feeding (Preferred)
  • 20 Hours Fasting / 4 Hours Feeding (Strict)

It is also better for you to exercise before you start eating for the day.  Your body will consume more body fats.  High-Intensity-Interval Training (HIIT) is the best exercise for weight-loss.  HIIT is when you run as fast as you can for 30 to 45 seconds then walk for 1 to 2 minutes then repeat for 30 to 40 minutes.  You will lose some muscle training like this, so incorporate some strength training to keep or increase your muscle.  More muscle means more calories burned.

During the keto diet you can eat fatty meats, real butter, nuts, healthy oils, hard cheeses, and eggs.  You will need to eat some above-ground green vegetables.  The idea is to keep the following macro ratios by calories

  • 70% Fats (9 calories / gram)
  • 25% Proteins (4 calories / gram)
  • 5% carbs (4 calories / gram) (20 Grams Max)

Some Examples

Fatty Meats

  • Ground Beef (70% Lean / 30% Fat)
  • Fatty Steaks
  • Pork Chops
  • Bacon
  • Salmon and other fatty fish
  • Peperoni
  • Sausage Patties
  • Hard Salami


  • Butter (Not Margarine)
  • Lard
  • Coconut Oil
  • Olive Oil
  • MCT Oil (Refined Coconut Oil) (Good When Adapting To Diet)
  • Avocados
  • Cocoa Butter
  • Dark Cocoa / Dark Chocolate

Nuts and Seeds (Just Watch The Carbs)

  • Brazil Nuts
  • Almonds
  • Peanuts (Not Too Much)


  • Whole Eggs (Not Egg Whites)

Non-Calorie Fluids

  • Water
  • Coffee
  • Tea

Hard Cheese (No Prepackage American Cheese)

  • Mozzarella
  • Cheddar
  • Monterrey Jack
  • Colby
  • Parmesan
  • Swiss


  • Sour Cream
  • Butter
  • Half & Half
  • Whipping Cream
  • Heavy Whipping Cream


  • Almond Flour
  • Coconut Flour


  • Taco Bell Mild, Hot, & Fire Sauce
  • Franks Red Hot Sauce
  • Valentine Picante Sauce
  • Generic Wing Sauces (Fat Based Sauce)


  • Stevia (Herbal Sweetener)
  • Erythritol (Sugar Alcohol)
  • Stevia Blend (Stevia & Erythritol)
  • Half & Half Creamer
  • Torani Sugar-Free Syrups


  • Spinach
  • Zucchini
  • Cauliflower
  • Cucumbers
  • Pickles
  • Olives
  • Mushrooms
  • Broccoli
  • Garlic

Vitamins / Minerals / Supplements

  • Sheer Ketones
  • BPI Ketones
  • Multi-Vitamin
  • Magnesium
  • Pink Himalayan Salt
  • Calcium
  • Fish Oil (Onega 3)
  • Potassium
  • Flax Seed Oil

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