Disclaimer: Advises and opinions presented in this blog is for educational purpose only and are not indented to replace advises of your personal certified health professionals. Products or services mentioned in this blog is not intended to diagnose, treat, cure, or prevent any disease. Author is not responsible for unintended results due to misuse or irresponsible practice of the protocols mentioned in this blog. For achieving optimum health, readers are requested to use their own discernment and to do their own research.
Just imagine how much easier our life would be if we could burn fat while sleeping or while working in our office without doing any physical exercise. Well I’m here not to encourage you to be lazy but, if such is your wish then you came to the right place. I am the brainchild behind JUAS store and for the past 5 years I have been burning fat and gaining muscle mass so effortlessly that at times it is hilarious to see people struggling. The secret is combining intermittent fasting with cyclical ketogenic diet the right way, with proper nutrition. You may have heard of keto diet and fasting hundreds of times in the internet but none (at least till now) will give you a complete guide that 100% works for FREE! It almost took me 2 and half years to experiment these on myself and few guinea pigs (friends and relatives) to get the actual results and to perfect the protocols. Till this day, I have coached more than 1000 people to lose fat and reverse diseases with exceptional results. And I never did any marketing, each and every client was referred via word-of-mouth. I have coached people from all walks of life from influential politicians to fat school kids, but surprisingly many of my clients are medical doctors. As the wise person once said “The messenger is not as important as the message.” so, I will dive straight to the technique that I teach to my clients which I will be sharing through series of blogs on the topic ‘SuperHuman Health Series’. This lifestyle will not only help you to lose fat or gain muscle but it will, if you have an open mind, to reverse all chronic diseases and prevent you from getting any in the future. This is a bold statement to make but I made it anyway and the result speaks for itself if you dare to try it. Political correctness is for the futile generation!
So, before we begin to understand the science behind fat loss, first we need to know the truth behind fat gain. Our mainstream nutrition and medicine is filled with deliberate false information (disinformation and misinformation) designed to maximize profit rather than promote general well-being. Please watch and understand the following video lecture by Dr. Michael Van where he talks about various nutritional myths that our doctors and dieticians perpetually and senselessly tell us to follow. Second video I would like you to dig into is a lecture by Dr. B.M. Hegde on why allopathic medicine cannot help you when it comes to lifestyle change and reversing diseases. Maybe a good reason why I coach so many allopathic doctors.
Whenever we eat any food containing carbohydrate such as sugar, rice, grains, etc. our blood glucose rises, simultaneously raising insulin level in our blood. Insulin is a hormone produced by pancreas to deliver glucose to the cells to be used as energy. Another function of insulin is to convert excess blood glucose in our bloodstream into glycogen (primarily in liver) and fat. Glycogen is a stored glucose in liver and muscles. So, if we eat too often or too heavy any foods containing higher level of refined carbohydrates (high glycemic index foods), then most likely we will be getting fatter as our liver or blood can only handle limited amount of glucose. Our body uses either glucose or fat as energy source. But fat is only used as energy whenever our blood glucose is lower and liver glycogen is emptied. When blood glucose gets lower, insulin gets lower, then only, fat is broken down into ketone bodies to be used as energy. This state of using fat as fuel instead of glucose is called nutritional ketosis, not to be confused with ketoacidosis (a different phenomenon). You can see the following video to learn important points about nutritional ketosis. Dr. Berg is a good source for many genuine keto related advices, IMHO.
Thousands of years ago during the time of hunters and gatherers, human body naturally used to cycle between burning fat and burning glucose. At that time we did not have an opportunity to have 6 or more meals a day like what stupid dieticians promote these days. We used to hunt animals and eat heavy meals only 3 to 4 times in a week, and most of the times we would be fasting. During seasons, occasionally we used to indulge in fruits. There were no junk foods nor refined carbohydrates. People were lean, muscular and extremely healthy. Our ancestors and survival of human species till date is the proof that fasting and cyclical ketosis works brilliantly. Only after the beginning of industrial revolution did we begin to eat nutrient depleted empty calories too frequently that lead us to the epidemics of all modern chronic diseases. And this was by no accident but was an insidious design for the inception of multi-trillion dollar industries. In mainstream circles, you may have heard that ketogenic diet is unhealthy, butter is bad for heart, cholesterol should be down, and red meat is bad, and blah-blah and so forth. All of these are big money and big politics in a play. Once they brainwash you to believe healthy foods as being unhealthy then you are left with nothing but unhealthy foods. Even so called healthy foods these days are devil in disguise.
Intermittent fasting is the best way to achieve nutritional ketosis and is the most disruptive method for gaining optimum health. Since fasting is free and any one can do it so, never expect mainstream media to tout its proven health benefits. Every religion has a tradition of fasting since time immemorial. Fasting in ancient times was very popular because of its many health benefits. One of which is fat loss without losing muscle. Another major benefit is increased cognition and mental focus. Many years ago our ancient religious leaders used to make people fast in the name of deities. But the main goal was to make people healthier. Only with healthy body can we have healthy mind and only with healthy mind can we begin to understand the divinity of creations. Leaders of all religions during ancient times knew this. But many people these days do not fast correctly. They fast superstitiously. They eat fruits and sugary drinks while fasting that spikes insulin, ultimately inhibiting ketosis. One of the main scientific principle of fasting is to lower glucose level in bloodstream and empty liver glycogen. For this to happen, one has to not eat any source of carbohydrate for at least 16 hours. It generally takes anywhere from 12 to 16 hours for our liver glycogen to be emptied, only then can our body burn stored body fat as energy. This is how we can burn fat while working in office. But unfortunately many people first eat, replete their liver glycogen and hit gym for workout. To learn more about intermittent fasting (IF, in short), I again refer to another video lecture by Dr. Mike where he not only talks about its fat burning benefit but many more benefits that may surprise you.
Keto Coffee Intermittent Fasting (KetoCoffee IF, in short) is a type of IF designed for a person who is new to fasting or has never before done fasting in a scientifically correct manner. Fasting forces body into ketosis state within couple of days. Because of our unhealthy lifestyle and nutrient depleted foods that we regularly consume, many people find it hard to smoothly adapt into nutritional ketosis state when doing fasting for the first time. Subsequently they suffer from keto flu like symptoms such as weakness, low blood pressure, headache, etc. In order for people to smoothly gain the metabolic flexibility of switching between burning glucose to fat and vice versa, ketocoffee IF for a minimum of 4 months is highly recommended before beginning advance level of fasting. KetoCoffee is a recipe of an organic black coffee which is upgraded version of the bulletproof coffee with modified ingredients that I developed. Details of which I will explain more later in the this blog. KetoCoffee IF is 2 meals a day fasting routine where keto coffee is consumed in the morning while fasting. Out of 24 hours in a day 16 hours is a fasting period and 8 hours is a feeding period. As an example (see the picture below), if your dinner ends at 8pm on Monday then only after 16hrs, that is, at 1pm on Tuesday are you allowed to eat your first meal. Then as usual 8pm on Tuesday will be dinner. This routine is to be followed every day. In this fasting method, keto coffee is consumed in the morning while fasting, ideally at 8am.
At 1pm, Keto Lunch should be consumed so that insulin cannot spike after 16 hours of fasting. Once insulin gets higher (like with most people these days, throughout the day) fat burning stops. These are the basic ingredients for ketogenic meal out of which many recipes can be made:
- Meat (any but healthy)
- Eggs (whole)
- Greens (leafy veggies, cauliflower, broccoli, cabbage, cucumber)
- Spices (turmeric, garlic, onions, peppers, etc.)
As an example, I can give two of the basic keto lunch recipes that my clients generally eat:
1) 2 to 4 whole eggs scrambled in ghee or coconut oil, with few green salads, and cheese. Meat like chicken breast or fish fillet is also generally added. Instead of regular table salt, Himalayan pink salt is be used. Spices such as turmeric, ginger and black pepper is used but should be organic.
2) Avocado Guacamole with onions, pink salt, spices, cheese, and extra virgin olive oil. Virgin coconut oil or cold pressed hemp seed oil can also be used in place of olive oil. Chicken cubes or sausages can be added in this recipe.
For dinner at 8pm, at least 30% healthy carbohydrate is recommended. For overweight people or for people who find it hard to adapt into ketosis initially. Dinner also should be ketogenic, similar to keto lunch, for at least 3 consecutive days. Then dinner at 4th day can be non keto with healthy carbs followed by another 3 days of keto meals. This is called carb cycling or cyclical ketogenic diet. This is recommended for overweight people. For people who want to maintain body weight or to those who want muscle gains, 30% carbs at dinner every day is important.
At 8am Keto Coffee is consumed. 8am timing is not restrictive; it could be anytime but at least 3 hours before the first meal at 1pm. Ingredients of KetoCoffee is as follows:
Black organic coffee (Single shot americano)
1 teaspoon (5g) Grass Fed Ghee
1 teaspoon (5g) Virgin Coconut Oil
500mg Shilajit Resin (1/2 pea size)
1/4 teaspoon (3g) Himalayan Pink Salt
These can be blended or manually mixed by stirring. Blending will create latte like texture and will taste good.
To see how to make JUAS keto coffee, see the video below:
Full (in Nepali):
For a new practitioners of KetoCoffee IF, three special drinks are highly recommended to consume at strategic time to enhance the keto adaptation and accelerate the fat loss.
Drink 1: Organic and raw Apple cider Vinegar (ACV)
How to make: Add 5 to 10ml of organic ACV and put 1/4 teaspoon of pink salt. Then add about 250ml of water (room temperature or lukewarm, not hot) and drink.
Time: Right after waking up in the morning.
Drink 2: Organic Cinnamon Black Tea
How to make: Make organic black tea (like regular tea without sugar) and add 1/4 teaspoon of organic cinnamon powder.
Time: 1 to 2 hours before eating keto lunch. Ideally around 11am.
Drink 3: Organic Turmeric Detox Drink
How to make: Take ½ teaspoon of organic turmeric recipe powder in a 300ml water. Boil and let settle, then add ¼ teaspoon of pink salt. This recipe is a mixture of turmeric, ginger and black pepper in the ratio of 5:1:1.
Time: Before going to bed. Ideally after dinner at 9pm
These three special drinks can be consumed for 1 month then it can be discontinued. These special drinks can be resumed after 1 to 2 months for another one month then you can cycle the routine as you wish. Drinking ACV every morning throughout the year and turmeric drink every night consecutively throughout the year is not recommended.
Basic Example of daily intermittent fasting routine with Keto Coffee:
|6 am||Wake up|
|6:20 am||Raw and organic apple cider vinegar (10ml) with pink salt (1/4 teaspoon) on 200ml luke-warm or cold water|
|8 am||JUAS Keto Coffee|
|11 am||Organic black tea with cinnamon powder OR organic green tea
|1 pm||Breakfast (or first lunch) must be ketogenic [Should not contain any refined carbohydrate]
[no calorie restriction, eat until full]
|4 pm||Black tea or green tea or black coffee (organic)|
|7 pm||Dinner [Can contain less than 30% healthy carbohydrate such as rice or roti]
[no calorie restriction, eat until full]
|8 pm||Organic turmeric detox recipe drink|
Between 6 am to 1 pm, any additional black coffee or black tea is allowed but strictly without sugar or milk.
Between 1 pm to 7 pm, drinking tea, coffee or snacking with nuts such as walnuts, almonds, peanuts etc. is allowed in low to moderate quantities.
After certain time during the course of following this routine, hunger at 1 pm would not be present. If this happens then fasting should be gradually increased until hunger is felt. From 16hrs to 18hrs and ultimately one should be able to fast for 21 hrs without any problem. If this is achieved then body has smoothly adapted into keto cycling. Once keto adapted, 2 to 3 times in a month, whole day of eating would not be an issue (cheat day). KetoCoffee should be incorporated in one’s lifestyle for at least 4 initial months (6 months is recommended for weak people). Then normal intermittent fasting can be continued for rest of the life. In normal IF, instead of ketoCoffee, normal organic black coffee with shilajit resin and pink salt can be consumed. Black teas and green teas are okay to consume while fasting. In my next blog I will talk about the advance level of intermittent fasting for those who want to gain muscle with a goal of achieving longevity along with vitality. Remember, this diet is not the thing that you do for a month or two to lose weight then resume back to your current unhealthy lifestyle to eventually gain fat again. Overweight or diseases are the result of our current distorted unnatural frequent empty calorie eating lifestyle. Intermittent fasting should be your long-term sustainable lifestyle implementation not a part time adventurism.
Hint: To buy JUAS ketoCoffe pack Click Here