Supplementation And Intermittent Fasting
Many people will make keto “bulletproof” coffee with MCTs, coconut oil, or ghee or butter. This promotes mental focus and satiety while still providing some of the benefits of fasting and ketosis. The term for this is called “fat fasting” and there are a great many people who follow this protocol and report similar effects to full-on IF.
Intermittent fasting is just one of many methods that can help you lose weight and lead a healthier life.
It’s Best To Start By Tackling One Before Beginning The Other
It’s important to give yourself plenty of time to begin the keto diet and overcome any initial “keto flu” symptoms before incorporating intermittent fasting into your routine.
If you’re wondering how long you should wait, Healthline reported that those with the keto flu will typically experience symptoms for about a week, although some experience it for even longer.
Intermittent Fasting And Keto: The Takeaway
As ways of eating inspired by ancestral eating patterns, intermittent fasting and keto are two sides of the dietary coin.
Intermittent fasting speeds up metabolism, while keto switches your body into metabolizing its excess fat stores.
Intermittent fasting activates cellular spring cleaning and renewal, while keto eliminates the sugar that can damage cells while feeding new cells with energy packed ketones.
These complementary forces enhance many of the shared benefits of intermittent fasting and keto including increased weight loss, reduced risk of diseases, reduced inflammation.
For women combining IF and keto can be particularly important by protecting against hormone imbalances that can be triggered by hypoglycemic stress. As always, these benefits depend on a well-formulated approach centered on healthy whole foods. We recommend building your intermittent fasting and keto meal plan around whole animal-based foods, keto specific superfoods, and exploring organ meats.
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Tips For Intermittent Fasting When You Have Diabetes
According to Diabetes UK, there are some general tips that are important to follow if you have diabetes and you plan to start an intermittent fasting diet. These include:
The safety of fasting for those with type 1 diabetes has not been fully established. You should never fast if you have type 1 diabetes without first consulting with your healthcare provider.
Skip An Occasional Meal
At the beginning of your diet, it is important to avoid forcing yourself into a long fast. Your body must get used to skipping meals or fasting long periods of time between meals. The best way to acclimate your body to this pattern is to occasionally skip a meal.
As your body gets used to going longer periods of time without food, you can move forward with longer fasts. Skipping breakfast is a great way to get started, even though this meal has long been touted as the most important meal of the day.
However, the eat like a king for breakfast, a prince for lunch, and a pauper for supper often only works on paper: the average person feels hungrier throughout the day, as he or she is in need of more energyand subsequently more caloriesto feel energized.
It is essentially a myth that eating at night causes you to gain weight, and therefore having the bulk of your calories early in the day is important. This theory is easily dispelled when you think about the fact that your body needs a specific number of calories to function in any 24-hour period.
The time frame during which those calories are consumed does not matter, provided you are not overeating during that 24-hour period. After adapting to intermittent fasting and the keto diet, most dieters simply eat when they are hungry. This is because fat and protein lead to strong satiety, unlike carbs that do the opposite and cause cravings.
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Is Either One Better Than The Other
Yes, in my opinion. I believe intermittent fasting is far better than keto, but thats just me. Perhaps other people think differently and I can appreciate that and respect their opinion.
Should we cut down our carb intake on a regular basis? I agree with the fact that we shouldnt have all those carbs society pushes on us like donuts, cookies, and chips all the time. I get that, but I still think carbs are important especially for your muscles.
Keto can be quite effective depending on the reason youre doing it. If you have health issues like fibromyalgia or chronic fatigue, you may benefit from keto in ways that you wouldnt with intermittent fasting.
Really, it just depends on the person. I dont want to put down any diet plan because they all work. I just want to point out that whatever you choose to do to lose weight, must be sustainable in the long term.
If its not, dont do it.
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Option A: Modified Ketogenic Diet
While the standard ketogenic diet is the most common, there are two modified versions worth mentioning:
- A cyclical ketogenic diet . A CKD basically combines the standard ketogenic diet with 1 2 days of carb loading. This approach has traditionally been popular with bodybuilders and other athletes who need to be able to perform at higher intensities. While the rationale behind the CKD seems solid, in practice, it tends to be quite difficult, both physically and psychologically. I dont typically recommend this approach.
- A targeted ketogenic diet . A TKD consists of eating carbs around workout times. Generally speaking, a TKD involves consuming some high-glycemic carbs pre- and/or post-workout. The most common practice among keto dieters is to take in as little as 15 grams of carbs 20 30 minutes pre-workout with the goal of improving performance. If you prefer, you can choose to consume carbs post-workout.
Overall, I think a TKD has application and may be a more practical, flexible, and long-term approach compared to the standard ketogenic diet. However, I dont think either of these options is the best approach to intermittent ketosis.
Carbs And Hormone Function
Low carb and ketogenic diets have been shown to help with weight loss and metabolic health. However, carbs support hormone function and the stress caused by the lack of glycogen may cause hormonal disruptions. Women may even experience amenorrhea. This type of amenorrhea is called functional hypothalamic amenorrhea. It is most commonly caused by too few calories, too few carbs, weight loss, stress, or too much exercise.
Leptin
Leptin is another hormone that may be affected by a diet too low in calories or carbs. Leptin is produced by your fat cells and it helps you feel full. Moreover, it contributes to regulating womens reproductive hormones. Low carb diets reduce leptin production .
Cortisol
Fasting and a keto diet increase cortisol levels. Cortisol has many benefits, including reduced inflammation and fat loss. However, too much of a good thing can become a bad thing. Too much cortisol can have the opposite effect and cause fat storage and lower estrogen production.
Thyroid Function
T3, the active thyroid hormone is sensitive to calorie and carb consumption.
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How Intermittent Fasting Helps You Lose Weight
First, let’s define what intermittent fasting is.
Intermittent fasting is an umbrella term to describe various meal timing schedules that involve periods of fasting with periods of non-fasting .
What most people refer to as intermittent fasting should really be referred to as time-restricted eating . Intermittent fasting can encompass periods of dieting , regardless of daily timing, with periods of not dieting.
On the other hand, time-restricted eating is restricting your eating window to a particular time or hours in the day.
Makes sense, right? Time-restricted eating means restricting the time that you eat.
Intermittent fasting means times of not eating OR eating less with times of eating or not dieting .
I’m assuming most people will be eating within an 8-hour eating window or less, which I will intermittently refer to as both intermittent fasting and time-restricted eating .
Autophagy: A Nobel Prize Winning Lifestyle Hack
In 2016, the Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for discovering some of the mechanisms of autophagy the process by which the cell devours itself. Superficially, this sounds like a terrible thing for our cells to do until you consider what is really taking place.
When our cells undergo the process of autophagy, non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed. This means that autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesnt happen all the time.
Fasting, protein restriction, and carbohydrate restriction are the three main ways that can initiate different autophagic processes all of which are not the same. This is part of the reason why a ketogenic diet has so many positive effects, and it also shows you why intermittent fasting is a way to improve your diet even more.
Though this is reason enough to fast more, autophagy isnt the only upside of intermittent fasting. In fact, the combination of keto and fasting can provide us with a wider array of benefits.
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Can You Lose Weight Intermittent Fasting Without Keto
I get asked this question quite often from individuals who found keto and IF but want to move to a diet with more moderate carbohydrates.
Can you lose weight intermittent fasting without keto?
And the answer is of course, you can.
You can lose weight without keto AND without intermittent fasting. You may have had trouble losing weight previously, and keto and/or IF seemed like the holy grail, but it was just another means to an end.
As the saying goes, there’s more than one way to skin a cat.
You can look at both keto and intermittent fasting as tools you can implement when the time is right, but don’t confuse that with them being THEE only tools you can use for weight loss, weight maintenance, or even weight gain if that’s what you’re after.
/5is It Safe To Do So
It’s important to remember that both Keto and Intermittent Fasting do have their fair share of pros and cons. So, following two diets at once could also mean that you end up at the risk of double the side-effects, especially if you are a beginner.
Experiencing low blood sugar, nausea, mood swings, fatigue, constipation can also be common in the starting days. More so, do remember that trying the two diets together also requires a lot more patience and commitment, since it’s a narrow way of eating.
If you do try the diets, the best would be to ease into them, rather than going all-in. Add foods in your diet which release energy slowly, and don’t completely quit out carbs. If you have a history of eating disorders, trying this method out wouldn’t be wise.
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First What Exactly Is Keto
Keto is a high fat, low-carb diet often mistaken for a high protein diet because so many of its popular recipes include bacon and other types of animal products, but the focus really is on fat.
The goal of the keto diet is to eat meals that are 60 to 75 percent fat, 15 to 30 percent protein, and 5 to 10 percent carbohydrates. Doing so puts you into a state of ketosis, where you can burn ketones from fat instead of glucose from carbs, speeding up your metabolism and increasing the potential for weight loss . Between burning fat during ketosis, and losing water weight that you’d normally hold onto to store carbs for energy, you may drop quite a few pounds on keto.
Normal staples of a keto diet include healthy fats , meat, and dairy products. Foods that are off limits are any kind of pasta or bread, starchy veggies like potatoes, beans, and anything that contains sugar, including many cocktails.
There are some variations on the standard keto diet, and some of them include sneaking some carbs in. The cyclic keto diet involves eating keto five or six days out of the week, and then eating a small amount of carbs on the other day or two to replenish energy stores . There’s also the targeted keto diet, common in athletes as well, in which you basically carb load less than an hour before strenuous exercise for a burst of energythe object is that you’ll burn off the carbs before they’re stored as fat in the body.
Intermittent Fasting And The Ketogenic Diet
Intermittent fasting can be used in conjunction with the ketogenic diet to help facilitate getting into ketosis faster. For your body to enter ketosis, you need to be in a state where carbohydrate consumption is extremely low, or when you are in a fasted stage. Therefore, intermittent fasting can help you to deplete your glucose stores at a much faster rate, speeding up the transition to ketosis.
When combining the ketogenic diet with IF, its important to note that fasting is not enough to keep you in ketosis. Just eating even a moderate amount of carbohydrates will be enough to cause your body to revert to burning glucose again. The ketogenic diet does however help in establishing keto-adaptation, an element of fat-adaptation, where your body will acclimate to using ketones as its primary fuel source instead of glucose. The benefit of becoming keto-adapted is that unlike glucose, ketone bodies are more energy intensive, meaning that a keto-centred metabolism could potentially provide a more consistent energy supply. What this means is that you will feel sustained for longer, when fuelling your body with keto-rich foods.
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Stable Blood Sugar Levels
Stable blood sugar levels are vital to the success of any diet. This is because when glucose levels plummet, it leads to intense hunger, which almost always results in binge eating. Stable blood sugar levels help eliminate headaches, lack of focus, poor memory, and brain fog as well. Interestingly, these are common complaints among those who follow high carbohydrate diets, as opposed to diets that are rich in fat and protein.
How Does Intermittent Fasting Work
The whole point of intermittent fasting is to allow ourselves to increase the amount of food we can intake at one time. Our bodies naturally can only take in a certain amount of food at once, so we are creating a sort of limit on our calorie intake.This is also a great method for people that overeat. I tend to see people that forget to count the snacks that they have throughout the day, and wonder why they are putting weight on.
Your body will adjust itself to fasting, and you will find yourself not as hungry as you used to be. This allows you to properly record and maintain the nutrient values of what you intake.
In this fasting state, our bodies can break down extra fat thats stored for the energy it needs. When were in ketosis, our body already mimics a fasting state, being that we have little to no glucose in our bloodstream, so we use the fats in our bodies as energy.
Intermittent fasting is using the same reasoning instead of using the fats we are eating to gain energy, we are using our stored fat. That being said, you might think its great you can just fast and lose more weight. You have to take into account that later on, you will need to eat extra fat in order to hit your daily macros . If youre overeating on fats here, you will store the excess.
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