Diet Plan - Intermittent Fasting and Fat Burning

What Is Keto and Ketosis?

When your body starts burning fat, it breaks that fat down into something called ketones.

Your body can use ketones for energy—it's a cleaner, more efficient fuel than sugar.

Most people run on sugar as their main fuel source, but ketones are way better.

They generate less waste and come with a lot of benefits, which I cover in other videos.

So, “keto” simply means: your body is burning fat for fuel.

Now, healthy keto is my version of ketosis—with a twist.

One principle I live by is: You don’t lose weight to get healthy—you get healthy first, then the weight comes off.

So what does “getting healthy” mean when it comes to food?

It means giving your body the nutrients it actually needs.

That means eating high-quality, nutrient-rich foods.

This is the foundation of what I call healthy ketosis.

What Is Intermittent Fasting?

The second tool I recommend is called IF—intermittent fasting.

It’s not a diet, it’s more of an eating pattern.

Instead of eating three, six, or more meals a day—or constantly snacking—you eat less often.

Why? Because every time you eat, you raise a hormone called insulin.

And too much insulin can be very harmful to your body.

So the goal with healthy keto and intermittent fasting is to lower excess insulin.

Not eliminate it—just reduce the excess, which most people have.

But the problem is, it rarely gets tested.

Doctors usually check your blood sugar, not your fasting insulin.

I go deeper into that in other videos.

For now, just know—if we want to lower insulin, we need to eat less often.

Start with three meals a day—no snacks.

Then move to two meals a day, still no snacks.

Some people even do one meal a day.

The key isn’t counting calories—though you’ll naturally eat less.

It’s about how often you eat.

At the end of the day, you still want to meet your nutrient needs.

But here’s the cool part: when you eat less often, your body starts to conserve nutrients.

So your daily nutrient requirements actually go down.

The body adapts—it gets more efficient.

So with two meals a day, you need fewer nutrients than you would with three.

Worried about losing muscle?

Don’t be. Intermittent fasting boosts growth hormone, which helps preserve muscle.

Your body becomes really good at protecting protein and holding onto muscle.

How to Lower Insulin

There are two major ways to lower insulin:

Cut the carbs—especially sugars, refined grains, pasta, cereal, waffles, biscuits, juices, and alcohol.
Eat less often.

When you cut carbs and reduce how often you eat, your body starts switching over to fat-burning mode.

It creates brand-new cellular machinery to run on fat instead of sugar.

But if you eat too many carbs, insulin spikes and stores that sugar as fat.

So a lot of the fat on your body right now didn’t come from fat—it came from carbs.

And here’s something most people don’t realize:

When insulin levels are high, your body can’t burn fat.

So if your metabolism feels stuck, chances are, insulin is too high.

How Do You Know If You Have Too Much Insulin?

Here’s a quick test:

Look down. If you can see belly fat, you’ve probably got high insulin.

Other signs include:

High blood pressure
High cholesterol
Fatigue—especially after eating
Brain fog or poor focus
Memory issues
Mood swings, irritability, even depression
Constant carb cravings
Always feeling hungry, especially between meals

Benefits of Fat-Burning

When your body switches to burning fat between meals, everything changes.

You stop relying on sugar and start tapping into your own fat stores.

That’s when hunger disappears.

No more cravings, no more snacking urges.

That’s why healthy keto and intermittent fasting work long-term.

You can stick with it—because you’re not constantly battling hunger.

How to Do Healthy Keto

If you look up “keto,” you’ll probably see this little pie chart showing 20% protein, 70% fat, and 5% carbs.

That can get really confusing—trying to convert calories to grams, etc.

So let me make it simple.

Imagine your plate:

Half your plate should be salad or vegetables.
One-quarter should be protein.
The other quarter should be fat.

Now about that 70% fat number—it sounds like a lot.

But remember: fat has more than twice the calories of carbs or protein per gram.

So while the calorie percentage is high, the volume of fat on your plate is pretty small.

And a lot of that fat is naturally mixed in with your protein.

Carbs? Just a small amount—mainly from vegetables.

Why This Isn’t Just About Weight Loss

Healthy keto and intermittent fasting aren't just for losing weight.

They help reduce inflammation, improve mental clarity, boost your mood, and make your body run better overall.

Now that you’ve got the basics, go ahead and dive into the rest of the videos. Thanks for watching!