FASTOSIS PROTOCOL : INDUCTION, CONSOLIDATION, AND MAINTENANCE PHASE

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 

You can read this has more important : GET YOUR CUSTOM KETO DIET PLAN

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.


100+ Increíbles outfits: Soft Dark Aesthetic

Eu quase caí pelo menos 3 vezes subindo e descendo os degraus com essa plataforma de 15 cm pra tirar essa foto, massss pelo menos consegui completar minha fileira de 3 fotos com looks listrados (que eu amo!). 

To tão realizada que até vou deixar essa frase do Marty de Madagascar (sim, eu vou citar Madagascar, to com o total de zero limites): “já nem sei se eu sou preto com listras brancas ou branco com listras pretas!”


Today I had one of my best shopping days ever, especially that it was my first shopping day in search of some casual stuff since the beginning of lockdown .
For your best fashion maybe you can see Colorful Acrylic Earrings!!

I find a place that's safe and far;in time all will be forgiven~


¡Hola! Espero que estés increíblemente bien, aquí en Madly Aesthetic, nos gusta mucho que te inspires y también como puedes combinar tus prendas, pues porque apuesto que te sientes mejor vistiendo …


You wanted more smile? Give me a reason to smile 😏🌿 // Jakie są wasze codzienne powody do uśmiechu? 







A gdyby tak wrócić do korzeni i pokazać wam Enmę sprzed Youtube? (ㆀ˘・з・˘)
Wielu z was poznało mnie dopiero na platformie, bez makijażu, często w piżamie, ale jeśli mnie znacie sprzed YT to wiecie, że często pokazywałam się w „rzucających się w oczy” stylizacjach 
Może by tak wygrzebać stare zdjęcia i pokazać wam jak miewała się Enma 15-10 lat temu?



Любить врагов своих и творить добро тем, кто ненавидит и использует тебя — не есть ли это презренная философия спаниэля, который перекатывается на спину, когда его пнут?


















30 DIY Lighting Ideas at Night Yard Landscape with Outdoor Lights

Before you invest in any landscape lighting, ask yourself what your purposes are for wanting illumination in your yard. Perhaps you want to set a soft, romantic mood during the evening hours. Maybe you have a bench or a shadowy garden corner you need to illuminate for security reasons. A path leading through the garden may require landscape lighting to mark its boundaries. You might want to highlight some features of your yard like a water fountain or pond.
Modern outdoor lights come in various styles, materials, sizes and shapes. When the sun sets, outdoor lighting design can bring life to your garden and accentuate yard landscaping. Trees and shrubs, garden structures and flowerbeds, water fountains and landscaping rocks, waterfalls and outdoor furniture look amazing at night when you use outdoor lighting.

Modern outdoor lights can add stunning centerpieces to yard landscaping or highlight your beautiful yard designs. The sound of waters flowing into the pond feels mysterious and very romantic, combined with glowing night lights, lanterns and soft lighting fixtures. Good outdoor landscaping is impossible without night lights.

Low-Voltage System in Outdoor Lights


Image Source: thisoldhouse.com
Landscape lighting typically relies on stepped-down power from your house.
Transformer: Reduces 120-volt household current to a safer 12 volts.
Bulb: Determines a light’s brightness, color, and beam width, as well as electricity usage.
Fixture Housing: Protects bulb from elements and helps shape light beam.
Stake Holds the fixture in place.
Cable: Carries current to light through fixture’s lead wires. Underlit trees and accent lights aimed at the facade create an inviting post-sunset atmosphere around this home.
Watch how installing outdoor landscape lighting
Type of Lighting
The type of lighting you choose dictates the rest of your outdoor landscaping project.
It helps narrow down options for lighting method, style, layout, and controls. It even dictates the best installation method and power source.
Here are the ten main types to choose from:

1. Deck Lights

Deck lights are a must on any outdoor deck or patio, especially those in an otherwise dark area.
Their purpose is to ensure the visibility of the entire deck surface at night. They usually line the outside of the deck area and are often even installed flush with the decking material.
Though their primary purpose is to improve safety by creating a visible boundary, they can also serve as primary lighting for entertaining

2. Uplighting on Yard

Accent landscaping features with properly positioned uplighting.
As the name implies, this effect is created by placing the fixtures on the ground and pointing them upwards or towards an object.
Large tree trunks are a popular object to emphasize with Lighting on Yard.

3. Moon Lighting

For an elegant, artistic outdoor landscaping setup, few illumination options are better than moon lighting.
The key to this technique is to utilize tall trees in your yard. Place the fixtures high at the top of the tree. Make sure they’re facing downwards.
The light then filters through the tree branches, bathing the ground below. When paired with trees with open branches, the effect is similar to night with a bright moon.

4. Shadowing

This technique utilizes a fixture between the viewer and the landscape feature. The light is aimed at the time (much like uplighting). The big difference between shadowing and uplighting is that the light is placed much farther away.
Shadowing works best when the feature is immediately in front of a flat, plain wall. The lighting hits the feature, creating an interesting, eye-catching shadow on the wall.

5. Path Lights

According to the Landscaping Network, path lighting is one of the best ways to spice up your outdoor landscaping at night.
However, it’s not as simple as it seems. Though anyone can throw a few path lights along a pathway or walkway, it takes a keen eye to do things right.
You must make sure you don’t use more fixtures than you need. They must also be spaced the correct distance apart. Too many fixtures, or fixtures that are too close together, creates a claustrophobic, cramped atmosphere.

6. Step Lights

It’s all too easy to trip and stumble on dark outdoor stairs and steps at night.
Step lights offer a nifty solution to this problem. This type of lighting is installed directly into the steps or immediately nearby to provide safe passage at night.
In addition to improving safety, these lights also improve the overall look and visual appeal of steps and stairs.

7. Postmount Lights

Postmount lights are made from outdoor lanterns mounted on top of tall posts.
Sometimes called piermount lights, they’re ideal for entryways, gates, and fences. Install them in areas where guests congregate, such as a deck or patio, to ensure adequate light for everyone.
A similar option is columnmount lights. Though they serve the same basic purpose, they’re mounted on top of stone, concrete, or brick columns instead of posts.

8. DIY Light Balls

These lighted ornamental balls all over your lawn will surely give off a merry look. They’re relatively easy to make and you only need chicken wire and some LED lights.
You just form the wire into a ball and cover it with lights. Do these in multiple colors or just clear if you’re looking for that simple decorating look. They’re so easy and so beautiful when they’re finished!

9. DIY Lighted Candy Canes

These lighted candy canes are made from PVC pipe and a few clear Christmas lights. You’ll need to do some drilling and putting together on these, and you can actually do them whatever height you want.
They’re perfect for lighting up the walkway to the front porch or you could have them lining your yard, however you want to use them. They’re easy to make and really inexpensive.

10. Pond Lights

A pond, fountain, or waterfall adds a unique look to your yard while increasing your homes resell value. Those with moving water also bring the relaxing sound of nature to your home.
Use special underwater pond lights to better illuminate these water features during the day and night. Designed to remain submerged underwater, these fixtures are similar to waterproof spotlights in that their purpose is to highlight certain design features.

11. Bollard Lights

The heavy-duty cousin of path lights, bollard lighting accomplishes many of the same tasks, including illuminating pathways, walkways, and driveways.
According to Reliance Foundry, they’re also popular for their decorative elements. Because they’re larger than path lights, they tend to incorporate more complex designs and ornamentation.
Small bollards are ideal for illuminating paths while larger bollards are perfect for framing entrances and gateways.

12. Globe Lights Oversized Ornaments

Globe Lights ($4 at Walmart or $2 at Thrift Stores) + Empty Tuna Can + Screw Eye Hooks ($1.50 for small pack) + LED white tea light candle (Dollar Tree) + Letters or Christmas Stickers

13. Contemporary Christmas Trees

These cone shaped Christmas trees are a bit more modern in their design, but they’re just as beautiful as those made from evergreens.
They’re inexpensive and the perfect project for beginning DIY’ers. The lights are fantastic and will really set you in the holiday mood. You can get all of your supplies at any home improvement store if you don’t already have them on hand.

14. Lighted Gift Boxes

These gift boxes aren’t made of concrete and they’re definitely worth the time it takes to DIY them.
What I love about this project is there are so many different ways that you can make these and so many different materials that you can choose from. you’re sure to have something lying around the house that will help you to put these lovely boxes together.

15. Hardscape Lighting

The hardscaping in this outdoor kitchen is lit with outdoor LED tape, which is a flexible strand of LEDs encased in silicone and designed to keep moisture out. Although the back is adhesive, the tape requires support from clips to stay in place. You need some electrical experience if you want to install this yourself

50+ Small Kitchen Docot Ideas to Maximize The Space Ideas Sumcoco Blog

Hello my buddies! Sorry for my radio silence here this past week ... we arrived home after a week in Florida & I’ve been buried up in the shop, playing catch up.

And now ... it looks like we’re all snowed in today here in Buffalo!

Honestly - even after a week of being in sunshine paradise - I’m not even mad at it.
I love the snow & I’m gonna put on my coziest sweater & make a big pot of chili!

Anyone else stuck inside with this Blizzard?
Do you love it, hate it or just tolerate it? •