Keto & Intermittent Fasting

So I am starting Keto & Intermittent Fasting.
https://www.firstforwomen.com/posts/keto-alkaline-diet-plan-recipes-167265

"1. Sip alkalizing drinks.

“When you start a ketogenic diet, you flush excess water and sodium out of your body in the first few weeks,” says keto expert Marc Bubbs, N.D. “As your sodium levels fall, so too will potassium levels. This can leave you feeling tired and sluggish.” 

To the rescue: The women that FIRST spoke to raved about "ketoade," a mix of alkalizing minerals including sodium, potassium, and magnesium that helps banish uncomfortable “keto flu” symptoms and speed slimming. 

To make: In a half-gallon container, combine five cups of water, half cup of lemon juice, half teaspoon of light salt (also sold as NoSalt in supermarkets), quarter teaspoon of sea salt, two tablespoons of powdered magnesium (like Natural Vitality Natural Calm, $12 for 110 servings, drugstores) and 10 drops of stevia (optional). The resulting brew tastes like a salty lemonade. For best results, store your ketoade in the refrigerator and enjoy up to two eight-ounce cups per day. Drink unflavored or citrus-infused water the rest of the day.

2. Stick with these alkalizing fruits.

“The sugar content in some fruit overrides the minerals that would normally make a food alkaline,” notes Cook. Fortunately, the most alkalizing fruit picks — lemons, limes, tart cherries, unsweetened coconut, and grapefruit — are also low in sugar, which promotes the creation of fat-burning ketones. 

Avocados and raw tomatoes (both technically fruit) are also alkalizing, although tomatoes, when cooked, become slightly acidic. Other fruits have many healthful phytonutrients, so Cook recommends eating them sparingly until you reach your goal weight, then adding them back into your diet so you don’t miss out on the health benefits they deliver. 

3. Dial back stress.

“Stress causes an increased level of acidity,” explains Cook. That’s because the stress hormone cortisol is broken down into acidifying compounds. Cook’s suggestion: Take a few deep breaths when you feel overwhelmed. This has been shown to dial back cortisol creation by 50 percent and it helps alkalize your system. 

“Breathing is one of our body’s ways of maintaining pH balance because oxygen alkalizes the body. The deeper we breathe, the better we are keeping that pH balance,” Cook explains. Another smart move: Getting at least eight hours of slumber each night. Quality sleep has been shown to help lower cortisol output by as much as 45 percent.

Keto Diet Success 

“My pain vanished & my energy soared!” 

Joanne Raymond sat in her doctor’s office, shell-shocked by what he’d told her: "Your fatigue, migraines, and knee pain are all caused by your weight."

“I was so mad at myself,” she shares. “I didn’t want to hear it, but I knew he was right. If I didn’t do something about my weight, I wouldn’t be alive to play with my grandchildren.” Joanne was no stranger to weight loss, having dropped — and regained — more than 100 pounds…twice. “I had tried low-carb diets before, but they left me feeling hungry,” Joanne explains. “It just wasn’t sustainable.”

Determined to find a plan that would deliver lasting results, Joanne turned to a keto-style diet that included more alkaline vegetables and healthy fats. Each morning, she drank water with lemon juice and apple cider vinegar to eliminate the cravings that had derailed her diets in the past.

Within 18 months, Joanne lost 131 pounds — and she’s kept it off for more than three years. “My headaches and knee pain vanished, and my energy soared!” Now Joanne is living life to the fullest, spending time with her first grandchild and traveling with her husband. “Instead of trying to squeeze in the airplane seat like before, I have room to spare!”

Keto “Coffee” With Triple the Slimming Power

Acidic ingredients in keto coffee can stall slimming. To the rescue: alkalizing tweaks that rev fat burn — even if you don’t do the plan! 

1. Swap Out Coffee: Trade acidic java for alkalizing dandelion root tea (like Alvita, $7 for 24 tea bags, Vitacost.com). Bonus: The earthy brew is proven to help women slim 30 percent faster. 

2. Use These Fats: Instead of the cream or butter used in traditional keto coffee, add alkalizing coconut oil and ghee, a clarified butter with a nutty kick. 

3. Add Flavor: Nutmeg, cinnamon, and liquid stevia add carb-free sweetness and alkalizing nutrients.

Keto 'Coffee': Alkaline Recipes

Cinnamon Keto Latte: In large leakproof travel mug, combine 12 oz. of dandelion root tea, 1⁄2 Tbsp. of coconut oil, 1⁄2 Tbsp. of ghee, 1⁄4 cup of coconut milk, and 1⁄2 tsp. of cinnamon. Shake until frothy.

Keto Mocha Frappe: In blender, blend 8 oz. of dandelion root tea, 1⁄2 Tbsp. of ghee, 1 tsp. of coconut oil, 2 Tbsp. of cocoa powder, and 5 drops of vanilla stevia until frothy.

Keto Caramel Iced Latte: In blender, purée 12 oz. of dandelion root tea, 1⁄2 cup of coconut milk, 1⁄2 Tbsp. of coconut oil, 1⁄2 Tbsp. of ghee and stevia to taste until frothy. Pour over ice and drizzle with 2 Tbsp. sugar-free caramel sauce. 

Alkaline Keto Diet Meal Plan

Breakfast: Veggie omelet: Prepare a three-egg omelet with diced red peppers and chopped spinach. Garnish with goat-milk mozzarella and parsley. Serve with a side salad.

Lunch: Cucumber Tuna Boat: Hollow out a cucumber and fill the cavity with tomato slices and tuna tossed with fresh dill, olive oil and lemon juice. Serve with coleslaw. 

Dinner: Steak Dinner: Top a 4 oz. strip steak with 1 oz. of sautéed mushrooms. Serve alongside blanched green beans and 1⁄2 cup of cauliflower mashed with ghee. 

Dessert: Berries and Cream: Whip 1⁄4 cup of full-fat coconut milk (from a can) with 5 drops of vanilla-flavored liquid stevia until stiff peaks form. Serve with fresh or frozen strawberries. "