[Phase 2] i-KetoFast Program Phase – Consolidation Phase

It’s second phase from three phase of Ketofastosis Diet (Intermittent Fasting with Keto Diet).

Consolidation Phase (1 week – 1 month)

The consolidation phase is the phase in which vegetable elements such as vegetables (List of Ketogenic Vegetables) begin to be included in the diet. Fruit elements may not be included in this phase. This consolidation phase automatically adds the number of carbohydrates per day, but should stay below 15g per day. Vegetables consumed should be high fiber vegetables (leaves / stems / flowers). Examples such as Spinach, Kale, Col, Beans, Nuts, Broccoli, Cauliflower and so on.

In the Consolidation Phase, IF fasting duration can be added to 18 hours to 20 hours. In this phase the body has started using Fat as the main fuel of metabolism (fasting sugar <80 mg / dL) and hypoglycemic symptoms (low blood sugar symptoms) are no longer appearing.

Consolidation phase is performed for at least 1 week to 1 month by always controlling the fasting sugar every 3 days or a week, to see the effect on the addition of carbohydrates from these vegetables (should not raise the fasting sugar more than 80 mg / dL).

If the addition of vegetables in this consolidation phase causes the rise of fasting sugar from the previous fasting sugar fast zone, then it should return to the induction phase to lower it back.

read also :
[Phase 1] i-KetoFast Program Phase – Induction Phase
[Phase 2] i-KetoFast Program Phase – Consolidation Phase
[Phase 3] i-KetoFast Program Phase – Maintenance Phase

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