Ketosis and Intermittent Fasting for Fat Loss

Course Breakdown

Intro 04:23

Section 1: Introduction to Ketosis and Intermittent Fasting

Section 1 – Overview 01:38
Different Metabolic States 02:40
Extra – Macros and Food Examples 03:26
The Metabolic State of Most People 02:36
Ketosis as a Metabolic State 02:36
What Implies Ketosis 03:34
How to Measure Ketosis 05:27
Carbohydrate Intake for Ketosis 04:13
When Fasting Enters the Scene 02:35
Different Types of IF 03:12
Looking forward to Section 2 Text
End of Section 1 Quiz

Section 2: Physiologic Aspects of Ketosis and IF – A call for Personalized Approaches

Section 2 – Overview 01:52
Fat Intake and Ketosis 04:26
Common Mistakes People Make on Ketogenic Diets 05:14
Ketosis and Keto-Acidosis 02:39
Advantages of Ketosis 04:21
Disadvantages of Ketosis 03:10
The Process of Keto-Adaptation 04:52
My Personal IF Protocol 04:21
IF and Physiologic Adaptations 03:32
Long Term Intermittent Fasting 03:12
Combining IF and Ketosis 05:53
Insights into Section 3 Text
End of Section 2 Quiz

Section 3: Getting Started – Meal Ideas and IF Protocols – What to Consume when Fasting

Section 3 – Overview 03:28

The Most Used Foods to Enter and to Sustain Ketosis 05:20
My Personal Favorite Keto-Friendly Foods 04:08
How Many Calories to Consume – How Many I Consume 03:06
IF – Feeding Window – Earlier or Late in the Day 02:43
Getting Kicked of Ketosis for Too Much Food During IF’s Feeding Window 05:43
Social Exceptions for IF 02:59
Feasting and Fasting – The Low-Calorie Advantage `03:12
Alcohol Intake – And my Personal Strategy 05:19
Looking Forward to Section 4 Text
End of Section 3 Quiz

Section 4: Workout Basics – Weights, Aerobic Exercise, Using Equipment or Bodyweight

Section 4 – Overview 02:59
Home or Gym 02:11
Bodyweight, Weights, or Both 02:44
The Big 5 Protocol 02:50
The Big 5 and High-Intensity 04:09
The Big 5 for Bodyweight 04:28
The Big 5 for Weights and Machines 03:00
Want More? How to Modify The Big 5 05:40
Massive-Muscle Build-Up – High Volume and High Intensity 01:42
The Concept of Progressive Load 02:55
Traveling and the Resistance Band 01:33
Looking Forward to Section 5 Text
End of Section 4 Quiz

Section 5: Tools to help you – Tools I use and Alternatives (Cronometer, JeFit, MFP, etc)

Section 5 – Overview 02:05
Cronometer and Food Tracking 07:52
Revisiting the Testing Methods for Ketosis 04:07
Jefit and Workout Tracking 05:56
Some Supplements to Use 06:26
Looking Forward to Section 6 Text
End of Section 5 Quiz

Section 6: Further Directions

Section 6 – Overview 02:04
A Few Books to Start With 03:49
Some People you Could Follow 02:01
A few Podcasts and Radio Shows you could Subscribe 01:28
Leveraging on the Power of Youtube 03:22
Thank You! 01:20
Ketosis and Intermittent Fasting for Fat Loss
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