Primary: Fast and Safe weight loss and subsequent athletic weight maintenance.
Secondary: muscle loss prevention and increase in strength & agility.
TLDR: IM + Keto + Deficit + Strength Training (linked in footer).
You don't need to buy anything.
This website is open-source, allowing anyone to contribute on Github.
Start with Intermitttent Fasting 16/8 protocol.
Work towards 20/4 or even One Meal a Day (OMAD) within 1 to 3 weeks.
Try Fasting for 24 and then 36 hours at the end of weeks 2 & 3.
Start tracking your calorie, protein & carbs intake.
Read nutrition labels and weigh your portions.
I like to keep track of my meals on paper in the following format:
· Food Name - kCal / Protein g. / Fat g. / Carbs g.
Intermittent Fasting (IF) is the Foundation of Agni Kai's diet.
It's the most effective & easiest part to follow and by itself may lead to calorie intake reduction and weight loss.
It also prepares your body for Ketogenic diet.
20/4 schedule is recommended.
After the first 3 weeks - 24 to 48 hours fasts can be used to speed up weight loss on a weekly / bi-weekly basis.
Fasting Window is Critical and means 0 calories. No cheating.
There's no other way about it, if you want to lose weight - you have to eat less.
This diet's goal is to change your eating habits, so you can maintain it forever, without gaining the weight back.
Use Macro Calculator to learn your caloric needs & don't push yourself more than 40% deficit.
Re-adjust your Macros every 10 pounds.
Ketosis is a metabolic process that allows you to use fat as an energy source.
That includes fat you consume with food and your own body fat.
If you got used to high-carb diets (bread, fruit, sugars, grains, cereal) - Keto could be an issue for the first few weeks (Keto Flu).
Use IF & deficit before starting Keto to make it easier.
Hydrate aggressively & significantly increase your electrolytes consumption.
Transition to 20g Net carbs within 3 weeks, use Peanut Butter, Bread & Whole Milk as the primary source of carbs during this period.
Learn More:
Pre-workout: glutamine, electrolytes, zero-carb pre-workout (contains creatine, caffeine and beta-alanine).
Post-workout: glutamine, creatine, electrolytes.
Simple Creatine Monohydrate works well and doesn't have any carbs in it.