Ketosis and IF for Fat Loss
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Ketosis and IF for Fat Loss

Combining Nutritional Ketosis and Intermittent Fasting for Enhanced Fat Loss
4.2 (42 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
388 students enrolled
Created by Cristian Vlad Zot
Last updated 11/2015
English
Current price: $10 Original price: $65 Discount: 85% off
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Includes:
  • 3 hours on-demand video
  • 5 Articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Efficiently use ketosis and ketogenic diets
  • Adapt to a long-term ketogenic diet
  • Efficiently use intermittent fasting (IF)
  • Combine ketosis and IF for enhanced fat loss
  • Prepare meals and meal plans to support the combination of these 2 protocols
  • Use food, exercise, and ketosis tracking software to help with attaining fat loss goals
  • Use additional resources for continuous lifestyle optimization
View Curriculum
Requirements
  • We will use two software tools for self-tracking purposes (food and exercises). Both of them have a free version and a paid version. The free version is enough for our intents. Both can be used on your desktop, laptop, and/or on your smart devices. More details in Section 5.
Description

in this course you will learn how to combine ketosis (a metabolic state in which your body uses fat for energy) with intermittent fasting (a meal timing strategy) to reach your desired weight. I will closely describe my 2 year journey using this combination of protocols. There is little to no technical/medical terminology that you need to have to take this course. It is introductory level. But it is pretty dense though...

I will also teach you how to exercise with weights and your own body weight and I will describe my exercising protocols that I used between 2013-2015.

Thirdly, and very important, you will learn how to use self-tracking tools to help you reach your weight loss and muscle building goals faster.

The course is structured in 6 sections, starting with basic information about these 2 strategies and getting into more details as we progress along. You should learn at your own pace so I would not make recommendations/suggestions on how long it should take you to complete the course. Some people learn faster while others are slow learners. It is up to you to decide...

Please do not take this course if you don't want to use ketosis (ketogenic diets) and/or intermittent fasting in your lifestyle optimization endeavors.

Who is the target audience?
  • This course is for people who have tried different weight loss protocols and did not obtain satisfactory results. I will describe my 2 year journey (and counting) on a ketogenic diet. What's particular to my approach is that I combined ketosis and intermittent fasting (a meal timing strategy) and I've been able to maintain a lean physique since the beginning of 2014. You dont need a biochemistry or medical background to take this course. It is introductory level and it uses minimal medical/technical language. This course is not for you if you dont want to use a ketogenic diet and/or IF in your fat-loss endeavor.
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Curriculum For This Course
58 Lectures
03:14:14
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Introduction to Ketosis and Intermittent Fasting
12 Lectures 37:00

This is my background story, the reasons behind creating this course, as well as a walkthrough of the course.

Preview 04:23

This is an overview of what you will learn in the first section of this course.

Preview 01:38

In this lecture we will discuss the two major metabolic states of most people.
Preview 02:40

This lecture is for the very uninitiated student so that they can achieve a greater comprehension of the materials provided.
Extra - Macros and Food Examples
03:26

In this lecture we will discuss about the metabolic state that most people use.
The Metabolic State of Most People
02:36

In this lecture you will learn about ketosis as a metabolic state.
Ketosis as a Metabolic State
02:36

In this lecture you will be introduced to some of the implications of ketosis.
What Implies Ketosis
03:34

In this lecture you will learn about a few of the different ways to measure ketosis.

How to Measure Ketosis
05:27

In this lecture you will learn about the carbohydrate limit for ketosis.

Carbohydrate Intake for Ketosis
04:13

In this lecture I will introduce to you the concept of Intermittent Fasting.
When Fasting Enters the Scene
02:35

In this lecture you will learn about the different variations of Intermittent Fasting.
Different Types of IF
03:12

In this lecture you will get a sneak peek of section 2 of this course.
Looking forward to Section 2
00:40

End of Section 1 Quiz
End of Section 1 Quiz
10 questions
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Physiologic Aspects of Ketosis and IF - A call for Personalized Approaches
12 Lectures 44:06

This is an overview of what you will learn in section 2.

Section 2 - Overview
01:52

In this lecture you will learn about one of the biggest misconceptions when it comes to maintaining ketosis over the long-term.
Fat Intake and Ketosis
04:26

In this lecture you will learn about the most common mistakes people make on ketogenic diets.
Common Mistakes People Make on Ketogenic Diets
05:14

In this lecture you will learn about the difference between ketosis and keto-acidosis.
Ketosis and Keto-Acidosis
02:39

In this lecture, I'll discuss some of the possible benefits of ketosis.
Advantages of Ketosis
04:21

In this lecture, I'll discuss some of the possible pitfalls of ketosis.
Disadvantages of Ketosis
03:10

In this lecture you will learn about keto-adaptation.
The Process of Keto-Adaptation
04:52

In this lecture I'll discuss my personal approach to IF and I'll suggest a few strategies that you may follow for yourself.

My Personal IF Protocol
04:21

In this lecture you will learn about some of the physiologic adaptations of IF.
IF and Physiologic Adaptations
03:32

In this lecture you will learn what happens when you adopt an IF strategy for the long-term.

Long Term Intermittent Fasting
03:12

In this lecture you will learn about the combination of ketosis and IF.
Combining IF and Ketosis
05:53

Insights into Section 3
Insights into Section 3
00:34

End of Section 2 Quiz

End of Section 2 Quiz
10 questions
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Getting Started - Meal Ideas and IF Protocols - What to Consume when Fasting
10 Lectures 37:07

This is an overview of the lectures of section 3.

Section 3 - Overview
03:28

In this lecture you will learn about some of the most common foods people consume on a ketogenic diet.
The Most Used Foods to Enter and to Sustain Ketosis
05:20

In this lecture I will give you an overview of how I plan and what I eat during any particular day.

My Personal Favorite Keto-Friendly Foods
04:08

In this lecture I'll discuss daily caloric intake.
How Many Calories to Consume - How Many I Consume
03:06

In this lecture I will discuss about the feeding window of your Intermittent Fasting strategy. And I'm going to start from my personal example.
IF - Feeding Window - Earlier or Late in the Day
02:43

In this lecture I will discuss what happens when you are kicked out of ketosis.
Getting Kicked of Ketosis for Too Much Food During IF's Feeding Window
05:43

In this lecture I will discuss some exceptions that you may allow for your IF strategy.
Preview 02:59

In this lecture I will discuss the concept of 'fasting and feasting' . As in many other lectures, I will start with my personal example.
Feasting and Fasting - The Low-Calorie Advantage
03:12

In this lecture I will discuss about alcohol intake when doing Ketosis + IF. I will start with some guiding thoughts and with my personal strategy.
Alcohol Intake - And my Personal Strategy
05:19

Looking Forward to Section 4
01:09

End of Section 3 Quiz
End of Section 3 Quiz
10 questions
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Workout Basics - Weights, Aerobic Exercise, Using Equipment or Bodyweight
12 Lectures 35:04

This is an overview of what you will learn in section 4.

Section 4 - Overview
02:59

In this lecture we will discuss about exercising. You could do this at home, outdoors or at your preferred gym.
Home or Gym
02:11

In this lecture we will try to select an exercising strategy that is appropriate to your individual needs. Whether it's with your own bodyweight, with weights, or with a combination of these two strategies.
Bodyweight, Weights, or Both
02:44

In this lecture you will learn about The Big 5 Protocol.
The Big 5 Protocol
02:50

In this lecture I will discuss about the importance of high-intensity training.
The Big 5 and High-Intensity
04:09

In this lecture you will learn about a sample bodyweight workout for The Big 5 protocol.
The Big 5 for Bodyweight
04:28

In this lecture we will adapt the Big 5 Protocol for gym workouts, where you can use both free weights and/or machines when exercising.
The Big 5 for Weights and Machines
03:00

In this lecture I will discuss how you can adapt the Big 5 Protocol if you want to workout more than once a week.
Want More? How to Modify The Big 5
05:40

In this lecture I will discuss one of the most used bodybuilding routines.

Massive-Muscle Build-Up - High Volume and High Intensity
01:42

In this lecture I will discuss an important key principle that you want to keep in mind when you do strength training to build muscle.

The Concept of Progressive Load
02:55

In this lecture I will introduce a tool that I widely use during my travels.
Traveling and the Resistance Band
01:33

Looking Forward to Section 5
00:53

End of Section 4 Quiz

End of Section 4 Quiz
10 questions
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Tools to help you - Tools I use and Alternatives (Cronometer, JeFit, MFP, etc)
6 Lectures 27:20

This is an overview of what you will learn in section 5.

Section 5 - Overview
02:05

In this lecture you will learn about one of the tools I use to track my food intake.
Cronometer and Food Tracking
07:52

In this lecture we will review the three most important ways to track ketone levels.
Revisiting the Testing Methods for Ketosis
04:07

In this lecture I will introduce to you the tool I use for creating/logging my workouts.
Jefit and Workout Tracking
05:56

In this lecture you will learn about some of the supplements that I use with my strategies of Ketosis and IF.
Some Supplements to Use
06:26

Looking Forward to Section 6
00:54

End of Section 5 Quiz

End of Section 5 Quiz
10 questions
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Further Directions
6 Lectures 14:04

This is an overview of Section 6.

Section 6 - Overview
02:04

In this lecture I will recommend a few books that can help you deepen your knowledge on ketogenic diets, better nutrition, increased physical performance, as well as on fasting strategies.
A Few Books to Start With
03:49

In this lecture I will discuss a few guidelines that you may want to follow when taking the advices of other people.
Some People you Could Follow
02:01

In this lecture I will list a few podcasts and radio shows that I often listen to.

A few Podcasts and Radio Shows you could Subscribe
01:28

In this lecture I will discuss about the concept of continuous learning.
Leveraging on the Power of Youtube
03:22

Thank You!
01:20
About the Instructor
Cristian Vlad Zot
4.2 Average rating
42 Reviews
388 Students
1 Course
Interested in Nutrition Science

Interested in genomics, nutrition science (especially nutrigenetics and nutrigenomics), neuroscience, exercise physiology, and digital entrepreneurship. In the last two years (between 2013 and 2015) I wrote 4 books about the experiments that I did to improve my health and also about the results I got with my experiments.