KETO DIET VARIATION- Steps to Customizing A Keto & Fasting Plan that Works For You

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Fasting Benefits Chart:

In this video, I want to show you how to create your own diet variation plan with keto and fasting.


01:59 How do you customize your own Reset
02:41 Choose your Fast
04:00 Choose your eating style
06:51 How to create your weekly diet variation


Intermittent Fasting: 13-15 hrs
Autophagy Fasting: 17 hrs
24 hrs: Stem Cells – Intestinal
36 hrs: Weight Loss
3-5 days: Stem Cells – Immune & Musculoskeletal System
5 days: Chronic/Crisis Situations


Keto: 20 g carbs, 75% Good Fat

Ketobiotic: 50g carbs, 50g Protein, 60% Good Fat Polyphenol, Prebiotoic & Probiotic Foods

Autophagy Days: 50 g carbs, 50 g Net Carbs breaking your fast with FAT

Fast Mimicking: 800 calories, 20 g protein NO Animal Protein

Hormone Building : 100-200 Net Carbs Estrogen/Progesterone Building Foods


Intermittent Fasting

36 hr Fast

Intermittent Fasting

24 hr Fast

Intermittent Fasting
Hormone Building

24 hr Fast
Hormone Building

17 hr Fast

#ketodiet #fasting #ketodietvariation


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20 thoughts on “KETO DIET VARIATION- Steps to Customizing A Keto & Fasting Plan that Works For You

  1. Hi all! There's a mistake on the KETOBIOTIC macros. It should be 50g of PROTEIN not 15g. Thanks for all of the nice comments! I'm so glad that you love this video.

  2. I've been doing IF for 2 yrs. I chose this b/c I don't have time to count. I try to vary, but all the counting and planning is too much for my busy lifestyle?

  3. Seems like a lot of work. Is there a book with the nutritional breakdown of all foods or do I have to look everything up everytime I eat?

  4. This is EXACTLY what I was looking for. I didn’t realize what it was I was looking for until I found this degree of detail and this kind of approach. Thank you thank you thank you!

  5. If my routine is fairly regular, can I do a repeating plan for consecutive weeks? E. G Mon-Fri IF/Autophagy Saturday fast, Sunday feast? It might help meal planning but will my body need more of a mix up?

  6. This series has been a light bulb moment for someone who has been classically stuck in keto/IF with results just dissappearing into nothing over 2 years. I was feeling so rubbish. I was doggedly carrying on and not wanting to quit. You've shown me there is a way to make this work and get all the benefits. I'm so happy!

  7. I have a question on the hormone cycling! So my net Carbs are between 100-200g. How much Protein and Fat should I be eating in relation? I have no idea how much I should be aiming for. Thank you for all of your fantastic videos!

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