FASTOSIS PROTOCOL : INDUCTION, CONSOLIDATION, AND MAINTENANCE PHASE

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Fasting in the condition of Ketosis Protocol for adaptation to fasting conditions by the ketogenic diet method. 
* Can be used for treatment 

INDUCTION PHASE - 3 to 4 days 


1) All food is sourced from ANIMALS , especially fatty and also from vegetable fats (for example coconut oil, olive oil, coconut milk, etc.). 

2) Macronutrient ratio used is 4: 1 * 80% Fat: 20% Protein + Carbohydrates from total calories per day with 30% calorie deficit, and "Net Carbohydrate" is always under 10g per day. 

3) Weigh all food on a plate (<500g for a rough estimate for a diet under 1600 calories) or 30% calorie deficit of total calorie needs per day. 

* Stop eating when you feel full without trying to catch up on total calories (food weighted) which has been calculated beforehand

4) 1 tablespoon VCO or MCT oil mixed with 1/4 - 1/2 teaspoon Honey® Immunator x 4 - 6 per day. * If you feel able to fast without using additional calories, no need use VCO or MCT oil and you should do sports that can trigger the use of reserve fat in the body is more leverage. 

5) Fasting only drinks water and other calorie-free drinks, for 16 hours up to 18 hours * Extend the fasting hour if you don't feel hungry when the fasting hour is set previously completed (for example adding 1-2 hours of fasting again). 

6) Morning exercise for 30-45 minutes 

7) Check the fasting sugar on days 3-4 (2 hours before breaking the fast), if the sugar is fasting below 80mg / dL, then proceed to the consolidation phase. And if not then resuming the induction phase for another 3 - 4 days before testing the sugar next fasting

CONSOLIDATION PHASE (Consolidation Phase) - 6 to 7 days 


1) Foods from fatty animal sources and vegetable sources in the form vegetables that have only leaves, stems and flowers. * Animal: Vegetable ratio = 3: 1 of total food weight. 

2) Macronutrient ratio used is 4: 1 * 80% Fat: 20% Protein + Carbohydrates from total calories per day with 20% calorie deficit, and "Net Carbohydrate" is always under 15g per day. 

3) Weigh all food on a plate (<600g; with a composition of 400g Animal & 200g Vegetable, rough estimate for diets under 1800 calories) or 30% calorie deficit from total daily calorie needs.

* Stop eating when you feel full without trying to catch up on total calories (food weighted) which has been calculated beforehand. 

4) 1 tablespoon VCO or MCT oil mixed with 1/4 - 1/2 teaspoon Honey® Immunator x 4 - 6 per day. * If you feel able to fast without using additional calories, no need use VCO or MCT oil and you should do sports that can trigger the use of reserve fat in the body is more leverage. 

5) Fasting only drinks water and other calorie-free drinks, for 18 hours up to 20 hours. * Extend the fasting hour if you don't feel hungry when the fasting hour is set previously completed (for example adding 1-2 hours of fasting again). 

6) Morning exercise for 30-45 minutes and coupled with fitness sports for 4 days per week if you can. 

7) Check fasting sugar on days 6-7 (2 hours before breaking the fast), if it is fasting still below 80mg / dL, then proceed to the maintenance phase. And if turns out to be above 80mg / dL but still below 90mg / dL then continue This consolidation phase returns for another 6 - 7 days before testing the sugar next fasting. 

But if fasting sugar rises above 90mg / dL then use it return the induction phase for 3-4 days to return the fasting sugar to below 80mg / dL. 

MAINTENANCE PHASE (Maintenance Phase) 


1) Monday to Wednesday using the induction phase menu (fatty animal sources
and Vegetable fats), Thursday through Saturday using the consolidation phase menu (sources of animal fat, vegetable fats and leafy vegetables, stems, flowers), and Sundays using the plus induction phase menu ketogenic fruit elements (ketogenic fruits under 100g per day & edible with 50g of fat sources, such as coconut milk, whip cream, cream cheese etc.). 

2) Macronutrient ratio used is 3: 1 * 75% Fat: 25% Protein + Carbohydrates of total calories per day with 10% calorie deficit, and "Carbohydrate Net" is always below 20g per day. 

3) Weigh all the food on a plate according to the advice in each phase determined on that day (for a rough calculation of calorie requirements per day) or use macronutrient calculations according to the phase. For days week, weigh the food with an induction menu by no more than 500g and add 100g of ketogenic fruit and 50g of such fat sources coconut milk, whip cream, cream cheese as the topping of the ketogenic fruit. 

* Stop eating when you feel full without trying to catch up on total calories (food weighted) which has been previously calculated. 

4) 1 tablespoon VCO or MCT oil mixed with 1/4 - 1/2 teaspoon Honey® Immunator x 4 - 6 per day. * If you feel able to fast without using additional calories, no need use VCO or MCT oil and you should do sports that can trigger the use of reserve fat in the body is more leverage. 

5) Fasting only drinks water and other calorie-free drinks, for 20 hours up to 23 hours. * Extend the fasting hour if you don't feel hungry when the fasting hour is set previously completed (for example adding 1-2 hours of fasting again). 

6) Morning exercise for 30-45 minutes and coupled with fitness sports for 5 days per week if you can. 

7) Check fasting sugar on days 6-7 (2 hours before breaking the fast), if it is fasting still below 80mg / dL, then continue the maintenance phase. And if turns out to be above 80mg / dL but still below 90mg / dL, then again repeat to the consolidation phase for 6-7 more days before testing the sugar next fasting. 

But if fasting sugar rises above 90mg / dL then use it return the induction phase for 3-4 days to return the fasting sugar to below 80mg / dL

VITAL RECORDS • 


The essence of this protocol is to form adaptations to the conditions of fasting with using the Ketogenic diet, where fasting is the key to getting effects treatment and also aesthetics (such as decreasing body fat content). The purpose of the protocol this is obtaining optimal health effects and also benefits in terms of aesthetics as the end result. 

• The optimal zone for fasting sugar in this protocol is below 80 mg / dL (4.4 mol), which is is a marker to be able to progress to the next phases. This zone is an ideal zone to maintain adaptation to the conditions of fasting, and is also a zone can provide treatment effects such as anti-inflammatory, anti-infectious, anti-seizure, anticancer, anti-diabetes, anti-allergic, etc., by combining Immuno-Therapy using Immunator Honey® 

• Foods that are weighed in each phase (macronutrient calculations in each phase) are only is the maximum amount per day only, and must stop when the feeling of fullness has been appears, which is triggered by the brain-controlled hormone leptin. 

• Macronutrient calculations are only rough calculations of daily calorie requirements, however the body will also calculate the amount of fat reserves available as a source of calories too. So macronutrient calculations are just calculations to prevent us from eating excessive during the program. • Always try to extend fasting hours if you are not hungry at mealtime has arrived, and VCO can be used as an energy source to extend hours fasting if you feel needed. Sports and high activity during fasting will provide freshness and delay hunger effects, so it is advisable to do things this during fasting hours. 

• All animal sources must choose fatty parts, so the amount of protein inside the food is not too high and the only vegetable source permitted is vegetables has elements of leaves, stems and flowers. 

• All sources of animal protein must be eaten together with its fat or with other additional fat, so as not to trigger an increase in insulin because of the high amount of protein. 

The percentage value of Insulinogenic in each food must be below 20% to maintain the condition insulin is always low and extends the effects of previous fasting. 

Value calculation Insulinogenic percentage of each food can use the following formula: Insulinogenic% = ("Net Carbohydrate" + (0.56 x Protein)) x 4 / Total Calories Carbohydrate Net = Total Carbohydrate - Fiber • The sugar value (measured 2-3 hours after meals) in this protocol must not exceed of 95mg / dL (5.3mMol). 

• The amount of salt in each food should not be reduced, or even added to help bind water levels in the body to prevent dehydration, and in this protocol it is required to drink a minimum of 2 liters per day (optimal> 3 liters per day).

• If symptoms appear during the transition period or symptoms during a healing crisis (Healing Crisis) is recommended to immediately use VCO + Immunator Honey® as symptom relief (1 tablespoon of VCO + 1/4 teaspoon of Immunator Honey every hour until symptoms subside). 

• During fasting hours, all non-calorie drinks can be consumed, such as coffee, tea, etc. (except Honey® Immunator). Green tea is recommended to be consumed every time eat at predetermined meal times, and can also be consumed during fasting hours. 

The function of green tea is here to suppress the insulin response that might be caused by height protein in food, or the possibility of a source of excess carbohydrates hidden in food. 

• It is recommended to consume alkaline water every day, to help maintain sugar fasting to always be below 80mg / dL and also helps increase blood PH. Alkaline water can be made by mixing 2 teaspoons of Baking Soda with 1 liter of water and consumed throughout the day with other fluid sources. This alkaline water can also be used during exercise, to withstand the effects of lactate produced at the moment exercise and also to increase endurance (endurance) during exercise. 

• Ketogenic fruit is a fruit that has a "Net Carbohydrate" value below 10% by weight these fruits, such as avocados, olives, and berries (strawberry, blueberry, raspberries, etc.) Carbohydrate Net = Total Carbohydrate - Fiber 

• During the induction phase, all vitamin and mineral requirements can be obtained from supplements additions that are free from the addition of carbohydrates such as sugar, fructose or starch (flour). And the need for fiber (fiber) can be obtained from gelatin pudding, green grass jelly, seaweed or additional fiber supplements that are free of added carbohydrates, such as inulin (FOS), psyllium husk, etc. 

• Examples of supplements recommended in the protocol are Potassium, Magnesium, Calcium, Zinc, Alpha Lipoic Acid, Vit B Complex, Vit C, Vit D, Pre-biotic, Pro-biotic & Supplement immune system such as colostrum extract, habbatus sauda (extract or oil), skin extract mangosteen, soursop leaf stew, etc.

• For reference to the most optimal ketogenic food sources that have high nutrition but very low "Net Carbohydrates" can be seen from the following 
website:optimisingnutrition.wordpress.com

• It is recommended to always sleep before 10 pm (optimal at 9 pm) in order get a positive effect of circadian rhythm in humans which can speed up the process healing, fat burning, repair of body cells, immune system modulation, and balancing hormone levels in the body. 

• It is recommended to do "Calorie Cycling" after reaching the maintenance phase and maintain optimal fasting sugar (<80mg / dL) for at least 1 month, by the way increase the amount of calorie intake from 10% - 20% of the calorie deficit to 0% - 10% of the calorie surplus for 1 week every month. This is also done by reducing hours fasting to 16 hours or 18 hours only, so the mealtime becomes longer and able to add the amount of food in a longer mealtime the. 

This is done to increase metabolism that may decrease due to deficit prolonged calories. "Calorie Cycling" can also help increase mass dry muscles in the body that can increase overall body metabolism. • If you want to increase muscle mass in the maintenance phase, then calorie calculation can use 0% - 10% surplus calories in total food calories per day. 

Note: Reduce fasting hours to 16 hours • If you want to accelerate fat burning in the maintenance phase, then calculate calories can use 20% - 30% calorie deficit in total food calories per day. Menu the induction phase can also be used in combination with these caloric deficits accelerate the burning of body fat. Note: Add fasting hours to 23 hours 

• It is recommended to always measure the level of fat in the body every month (with "skin fold calliper or "bio-impedance scale"), to set macronutrient recalculation at each the current phase. This is needed to anticipate changes in fat content which can be drastically reduced within 1 month duration in this protocol, which can affect the number of daily calorie needs that have been calculated beforehand.