The speaker discusses the second part of a healthy keto diet plan combined with intermittent fasting. Key points include:
* Eat only when hungry, not out of habit or boredom.
* Aim to go as long as possible in the morning without eating, and then have two meals with a four-hour window, resulting in a 20-hour fasting period.
* The first meal should include healthy fats, such as eggs, avocado, cheese, and bacon, and a moderate amount of protein, such as meat or fish.
* Vegetables, such as salads, should be eaten in large amounts, but some people may need to limit their intake due to digestive issues.
* A "fat bomb" can be consumed to help with satisfaction between meals.
* Boredom is a common weakness, and staying busy and hydrated can help avoid unhealthy snacking.
* Supplements, such as vitamins, electrolytes, and B vitamins, can help with the transition to a keto diet.
* Exercise is best done in the morning while fasting, and it may take longer to adapt to a keto diet, but the results are worth it.
Here are the extracted facts:
1. The speaker has 2500 videos on their channel.
2. The second video is recommended for new viewers to watch.
3. The speaker advocates for a 4-hour eating window, resulting in a 20-hour fasting period.
4. People with slow thyroid conditions, menopause, and a history of dieting may need to adjust their eating schedule.
5. Some individuals may need to eat only once a day or every other day due to a slow metabolism.
6. Factory farm eggs are considered unhealthy.
7. Pasture-raised or organic eggs are recommended.
8. Avocados are a good source of potassium and healthy fats.
9. Cheese can be part of a healthy diet, but it's recommended to choose high-quality, organic options.
10. Bacon can be part of a healthy diet if it's nitrate-free and organic.
11. Pork is a good source of vitamin B1.
12. Chicken is not considered a healthy option unless it's from a farmers market.
13. Nut butters, like almond butter and peanut butter, can be part of a healthy diet if they contain no sugar.
14. Meat portions should be 3-6 ounces or 8 ounces, depending on individual needs.
15. Vegetables should be consumed in large quantities, with a recommended 4-10 cups per day.
16. Olive oil and balsamic vinaigrette can be used as a healthy dressing.
17. Nuts and seeds can be part of a healthy diet.
18. A "fat bomb" is a small, healthy snack made with healthy fats to help with satiety.
19. Asparagus is a recommended vegetable option.
20. Olives can be used as a source of healthy fat.
21. B vitamins and electrolytes can help with cravings and transition to a new diet.
22. The best time to exercise is in the morning while fasting.
23. Being in "hardcore ketosis" means not feeling hungry or having cravings.