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If you're on a journey to shed some pounds and prioritize your health, incorporating the keto diet and intermittent fasting could be powerful tools to assist you. Here are some ideas and recipes to support your weight loss endeavors: Keto Diet Tips: Focus on Low-Carb, High-Fat Foods: Embrace foods like avocados, nuts, seeds, fatty fish, and healthy oils such as olive oil and coconut oil. These provide essential fats while keeping your carb intake low. Limit Carbohydrates: Minimize your consumption of grains, sugars, fruits (especially high-sugar ones), and starchy vegetables like potatoes. Opt for low-carb alternatives like cauliflower rice or zucchini noodles. Prioritize Protein: Include moderate amounts of protein in your meals to support muscle health and keep you feeling full. Good sources include poultry, fish, eggs, and tofu. Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst can masquerade as hunger, leading to unnecessary snacking. Track Macros: Keep track of your macronutrient intake (carbs, protein, and fat) to ensure you're staying within your desired keto ratios. Intermittent Fasting Ideas: Start Slow: If you're new to intermittent fasting, begin with a simple 12-hour fast overnight, gradually extending it to 14 or 16 hours as your body adjusts. Experiment with Different Fasting Windows: Find a fasting schedule that works for your lifestyle. Popular options include the 16/8 method (fasting for 16 hours, eating within an 8-hour window) or the 5:2 method (eating normally for five days, then consuming very few calories on two non-consecutive days). Stay Busy During Fasting Hours: Keep yourself occupied with activities to distract from hunger pangs. Whether it's work, hobbies, or exercise, staying busy can make fasting easier. Break Your Fast Mindfully: When it's time to eat, opt for nutrient-dense, satisfying meals to replenish your energy stores and support your goals.

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Hi, We're Dr. Sam Sims and Breanne Sims, RN. We worked for a decade to lose weight, we were overweight and at risk for many health conditions. We counted calories, macros, worked out, had our DNA tested, tried multiple diets and followed the recommendations of healthcare professionals. And being in healthcare, we knew what the textbooks said: "Eat Less, Exercise More." But nothing was working and we thought it was our fault. And then we learned that "Eat Less and Exercise More" has over a 99% long-term failure rate.* After a DECADE of trying to reach our goals with a 1% chance of success, we started Flexible Fasting and found out we were ONLY 6 months away from our goals the whole time!!! Today, we are living well below our original goal weights and have finally been able to maintain them long term. We were able to get our lives back with Flexible Fasting and so can you! Check out www.flexible-fasting.com

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