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Benefits of Intermittent Fasting, Keto & Paleo

At Hit The Cause, LLC, we believe every body is unique and not one plan fits all. 


Our focus is to find the right eating plan for your specific needs and

one that will be easy to follow and stick to. 

Below you will find a few plans we like to follow, but not limited to.


Intermittent fasting, also called "time restricted feeding," is the practice of eating food within a certain restricted period of time on a daily basis.  One of the most common approaches to intermittent fasting include a 16-hour fasting period followed by an 8-hour feeding period.  

This would indicate eating your meals between 10 am and 6 pm as an example and only consuming non-calorie beverages between 6 pm and 10 am.


1.    Stimulates Fat Burning

2.    Improved Energy Levels

3.    Reduces Inflammation

4.    Takes Stress Off of the Digestive System

5.    Stimulates Cellular Autophagy (Autophagy is part of the innate

             immune system, where the body breaks down old, damaged parts of cells

             and abnormally developing cells to recycle for energy)

6.    Improves Genetic Repair Mechanisms

7.    Stimulation of Stem Cells

8.    Improves Insulin Sensitivity

9.    Reduces Chronic Dis-ease Risk

10.  Improved Relationship with Food

11.  Improved Mental Health

12.  Improved Spiritual Health and Intuition

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Most people in society are in a state of sugar or glucose metabolism.  Nutritional ketosis is a physiological state where the body switches from burning sugar as its primary fuel source to burning fatty acids as its primary fuel.

Ketones are produced by the liver from both dietary fat and our own body fat when blood sugar levels drop to a certain point. Nutritional ketosis is a desirable physiological state because it helps the body to run more efficiently.


Ketones are water soluble compounds formed from fatty acids that easily cross into the cellular mitochondria where they are metabolized for energy. ketones create 14 times more cellular energy than glucose.  In addition, the metabolism of ketones produces close to 50% less metabolic waste and oxidative stress.  Think of a vehicle that gets more than 14 times more gas mileage, significantly better overall driving performance by all standards and produces 50% less exhaust and pollution.  We would all want that vehicle and the is what the state of nutritional ketosis does for our body!


The ketogenic diet is a specific nutrition plan that helps the body produce ketones and utilize these ketones as an energy source.  This nutrition plan is composed of a low level of carbohydrates, moderate protein levels and high in fats.

By following the ketogenic diet, it typically takes most people anywhere from 2-4 weeks to get keto-adapted (also called fat adapted), where the body is efficient at burning fat for fuel and producing and using ketones for energy.  The addition of intermittent and/or extended fasting will speed up this process of keto adaptation.  This plan requires dedication and commitment to obtain a state of ketosis.  I personally, do not recommended for individuals with Type 1 diabetes. 


The Paleolithic or Paleo Plan, emphasizes loading up on lean protein, fruits and vegetables that are bursting with healthy vitamins, minerals, and fiber which fills you up faster so you eat less, helping curb cravings and weight gain.  Basically, EAT REAL FOOD and LIMIT CARB intake.  This plan is recommended for individuals with autoimmune/inflammatory issues.  Reducing inflammatory foods such as gluten, wheat and dairy have shown to be beneficial in aiding the healing of the gut lining, which is where autoimmunity becomes an issue.  Healing your gut lining is imperative to your whole body wellness.


Foods Allowed on the Paleo plan are:

  • Lean cuts of beef, pork, and poultry, preferably grass-fed, organic or free-range selections (uncured, nitrate free meats including bacon)

  • Game animals, such as venison and bison

  • Eggs preferable free-range or organic

  • Fish, including shell fish - wild caught

  • Fruit, such as strawberries, cantaloupe, mango, figs, banana, cherries, cranberry, blueberry, etc

  • Non-starchy vegetables, such as asparagus, avocado, spinach, kale, celery, cauliflower, carrots, beets, tomato, squash, mushrooms, onions, peppers, pumpkin, etc.

  • Nuts and seeds, including almonds, cashews, walnuts, pistachio and pumpkin seeds

  • Olive oil, coconut oil, flax seed oil, avocado oil and walnut oil, in moderation

  • Unsweetened Coconut Milk, Almond Milk, Cashew Milk

  • Real honey, stevia and coconut sugar (palm) are allowed but use minimally

Foods to Avoid on Paleo plan are:

  • All dairy products, including milk, cheese, yogurt and butter

  • Cereal grains, such as wheat, rye, rice and barley

  • Starchy vegetables, such as potatoes (limit sweet potatoes)

  • Sweets, including all forms of candy as well as refined sugar

  • Sugary soft drinks and fruit juices

  • Processed and cured meats, such as bacon, deli meats, and hot dog

  • Highly processed foods

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