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HomeKetoCan You Do Keto And Intermittent Fasting Together

Can You Do Keto And Intermittent Fasting Together

Moreover What Can I Eat On Intermittent Fasting Meal Plan

Can you do KETO and INTERMITTENT FASTING together?

Eat high-fiber foods, such as nuts, beans, fruits and vegetables, and high protein foods, including meat, fish, tofu, or nuts, during your eating window, Varady advised. Chewing high-fiber gummies can also help. Drink lots of water. People tend to think theyre hungry, when they are really just thirsty, she said.

weight lossketo

Other Ways To Support Keto And Intermittent Fasting

While intermittent fasting is one way to kickstart ketosis in your body and optimize your results on the keto diet, here are a few other ways.

  • Bulletproof Coffee

  • Dave Asprey, the man behind the bulletproof lifestyle and a dedicated biohacker, introduced bulletproof coffee as a way to optimize keto and intermittent fasting . Say you wake up after not eating anything for 12 hours. Youre hungry but youre fasting for another few hours and need a boost to get through the day, try a bulletproof coffee.

    Recipe for Bulletproof Coffee

  • Start with a french press, which doesnt filter out the beneficial oils from coffee. Add 2 ½ heaping tablespoons of ground bulletproof coffee beans .
  • Add 8-12 oz of boiled water and allow it to sit until it reaches the desired strength.
  • Add 1 teaspoon of brain octane oil, a purified type of MCT oil derived from coconut oil.
  • Add 1-2 tablespoons of unsalted grass-fed butter or ghee .
  • Blend all of these ingredients in a high-powered blender until it looks as creamy and frothy as a latte and ejoy!
  • Why is bulletproof coffee a good breakfast replacement?

  • Exercise

  • While you may be able to see results from keto and intermittent fasting alone, boosting your physical activity is a great way to get optimal results from being in ketosis. Exercising while fasting increases blood ketone levels which then becomes the fuel for your workout. In fact, one 2014 study showed that being in ketosis may actually support greater physical endurance .

  • Fat Fasting

  • Protein

  • What Can You Eat Or Drink While Intermittent Fasting Keto

    No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.

    > > Click to read more < <

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    Combining Keto And Intermittent Fasting Allows Your Body To Get Into Ketosis Faster Follow Our Intermittent Fasting Keto Plan To Improve Your Health And Lose Fat

    Combining the keto diet with intermittent fasting your body reaches the state of ketosis faster. Simply put, an intermittent fasting keto diet is going to make you lose weight faster.

    In ketosis, your body will use fat for energy instead of carbohydrates, allowing you to burn through fat already stored in your body.

    Learn how to combine keto and fasting to help you lose weight quickly and burn more body fat than ever before.

    We’ve created a 19-day keto intermittent fasting meal plan and guide to get you started below, so keep reading!

    Combining Intermittent Fasting With The Ketogenic Diet

    Intermittent Fasting and Keto: Can You Do Both?

    Now that you have a solid foundation for both the keto diet and IF, you can probably guess how to combine them. By eating a very low-carb diet during your eating windows for IF, you can successfully combine these methods. Your keto meals can fit into the IF schedule easily, as high-fat keto foods are really filling and can keep you feeling full and satisfied between meals and for most of the fasting period.In fact, if you’ve been doing keto for a while, you may notice that the distance between your meals has naturally lengthened. That’s because, in the absence of insulin spikes and drops, you’re no longer feeling intense cravings or hunger pangs. That can come in handy if you’re attempting to create a big eating gap every day (or every few days, depending on the method you choose.

    Recommended Reading: How Much Weight Can You Lose In 2 Weeks Fasting

    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.

    Article Sources

    The Hidden Truth About Keto And Intermittent Fasting

    Keto and intermittent fasting are all the rage these days. I mean, you usually don’t hear about one without eventually hearing about the other.

    But is there any benefit in combining the two for the purposes of weight loss?

    There may be other benefits, weight loss aside, to combine keto and intermittent fasting, but is there any inherent fat loss benefit?

    Can you combine keto and intermittent fasting?

    Of course, you can combine keto and intermittent fasting, they go together like peanut butter and jelly. However, know that one also doesnt require the other, and most people find it easier to implement intermittent fasting on a ketogenic based diet than a carb based one.

    But well get to that.

    I am going to assume you know what keto is already, so we won’t be doing an entire keto 101 in this article. If not, give my ketogenic diet guide a read through, but in general

    What is Keto?

    Most websites and people would have you believe that keto is a diet or a certain type of food, and they would be right to an extent.

    In reality, ketosis is a metabolic state where your body essentially runs on ketones instead of glucose .

    When you limit or eliminate your carbohydrates, your body has no choice but to break down the fat from the food you eat AND the fat on your body to create energy for your body and your brain.

    Its kind of like when you have a hankering for cereal and you run out of milk so what do you do? You have to use water instead.

    What is intermittent fasting?

    Recommended Reading: How Do I Start Fasting

    Bring On The Benefits

    After all of the evidence presented, its hard to argue against the keto diet or intermittent fasting. They seem to benefit so many different physical conditions and diseases, along with having benefits for non-disease related functions.

    It is said that the benefits of keto are basically due to the fact that it activates similar mechanisms to that of fastingthis is true. Fasting and ketosis both seem to call upon ancient biological pathways to promote stress resistance, survival, and longevity.

    While we advocate both highly, dont just jump right into fasting and ketosis without a bit of experience first. It takes some time to both metabolically and psychologically adapt to dietary regimensespecially prolonged fasting. Maybe try out TRF first along with a keto diet, and gradually progress your fasting periods.

    If youve had a great experience with keto, IF, or both, tell us in the comments! Wed love to hear.

    Intermittent Fasting Schedule Options

    How To Pair Intermittent Fasting With Keto For The Best Results | Diet Tips w/ Jeremy

    Before you can have keto and intermittent fasting success, you need to know what IF schedule would work best for you. Here are some of the most popular options for men and women. Keep in mind that the schedules for men are a bit more aggressive, because women have different bodys and hormones that could get out of balance if fasting isnt approached gradually.

    Also Check: Is Fasting Necessary For Psa Blood Test

    Are There Any Known Health Risks Of Doing Keto And Intermittent Fasting Together

    As for long-term risks, people with seizure disorders have been on the ketogenic diet for decades and demonstrate excellent health, DAgostino says. Though, like any diet, it all depends on what foods youre eating. A keto diet rich in bacon and butter is different from one rich in avocado and olive oil, and poorly planned keto can lead to nutritional deficiencies. Because adding IF may make you cut calories too drastically, you may also lose too much weight or lean mass if you take the restriction to the extreme. To maintain muscle mass, he recommends consuming 1 g per kilogram of body weight in protein every day.

    RELATED: What Is Keto Cycling, and Is It the Key to Success on the Keto Diet?

    How Might Keto And Intermittent Fasting Work Together

    Intermittent fasting should, in theory, speed up the time it takes to get into ketosis.

    You could do both together, since going on an intermittent fasting program could help you get into ketosis faster and stay there, due to the benefits on blood sugar levels.

    Yet, there is not enough evidence to show that fasting can lead to such effects.

    Read Also: Why Am I Not Losing Weight While Fasting

    Will You See Results

    Results are obviously important and perhaps the main reason why people try intermittent fasting or the keto diet during their lives. This method is safe, but will it produce the outcomes you desire?

    In short, yes.

    If done right, you can enjoy the following benefits of combining keto and intermittent fasting:

    • Quickly reaching the state of nutritional ketosis
    • Reducing initial side effects like upset stomach and keto flu
    • Getting rid of cancerous cells
    • Having less hunger pangs
    • Avoiding brain fog that comes from eating lot of carbs between fasts
    • Preventing drastic shifts in sugar levels that can cause mood issues like depression
    • Still be in fasting mode even when youre eating
    • Rapidly reducing fat tissue
    • Reducing oxidative stress and inflammation
    • Improving cognitive effects

    Many people who combine both diets actually see better results than people who only stick to one method. Dozens of studies have been done on men and women to determine whether or not fat loss and improved health are actually benefits of this combination.

    One study that appeared in the Journal of Translational Medicine studied 34 resistance-trained men for eight weeks. The numerous researchers discovered guys who did the combo of keto and intermittent fasting actually lost 14% more body fat than the control group.

    People who did keto at the same time actually retained more muscle mass than those who just tried intermittent fasting, making it a great way to cut fat while retaining healthy muscle.

    Pro: You Reach Ketosis Faster

    Can You Do Keto While Intermittent Fasting?

    The ketogenic diet restricts carbs so the body switches to fat for fuel. At the same time, fasting causes the bodys glycogen levels to deplete, so the combination of the two diets together is like a fast-track to ketosis. This can help mitigate the “keto flu,” a particularly nasty symptom of the transition into ketosis.

    Recommended Reading: How Much Weight Should I Lose On Intermittent Fasting

    Keto And Intermittent Fasting: A Beginner’s Guide

    Brady Holmer

    When it comes to biohacking, there probably arent two more popular practices than the ketogenic high-fat diet and fasting.

    Both regimens have health benefits including improved metabolism, weight loss, and even better cognitive function. Research studies have shown benefits for each, and personal stories on social media serve as some pretty profound anecdotes.

    It might not be surprising that many often adopt a keto diet with intermittent fasting. Maybe youre one of those people. This makes senseketo and intermittent fasting actually have a lot in common. Keto works in many of the same ways that intermittent fasting works.

    And, in fact, sticking to a low-carbohydrate or ketogenic diet might actually make it much, much easier to practice intermittent fasting. The synergy of keto with intermittent fasting can lead to some pretty remarkable benefits for you body. This article will explore why.

    Practical Application: Tim Ferriss 3 Day Ketosis Boost

    If you want to raise your ketone levels or kickstart your ketogenic journey, try a 3-day fasting protocol like the one below. If intermittent fasting doesnt sound like its something that can work for you, you can also kickstart your keto diet by fat fasting.

    Thursday Evening

    • Eat a ketogenic dinner and make that the last meal of the day. Go to bed as normal.

    Friday Morning

    • Get out the door and walk within 30 minutes of waking. Drink coffee or tea if needed, but it is best to limit your caffeine intake because it will cause you to excrete more minerals and fluid than usual.
    • Bring at least 1 liter of water, with some added unrefined salt, and sip as you walk to avoid cramping.
    • Walk for 3 to 4 hours, sipping water as needed.
    • Arrange phone calls or something similar for your walk to make the time productive.
    • The idea behind the walk is that you use up your glycogen stores, forcing your body to move more quickly into deep ketosis. The quicker you get into ketosis, the less time you spend feeling drained.
    • If you prefer to shorten the time frame, you can do a 45-60 minute bout of HIIT exercise.

    Friday Day

    • Consume MCT oil 2-3 times throughout the day.
    • An affordable, good quality MCT Oil we recommend is NOW Foods MCT Oil.
    • This provides you with energy until your ketone levels elevate naturally.

    Saturday Morning

    Saturday & Sunday Day

    Sunday Evening

    • Break your fast with your favorite ketogenic meal. Take a look at our Keto Recipes to find your new favorite!

    Recommended Reading: What Can Fasting Do For Your Body

    Weight Loss And Intermittent Fasting

    If you were already in ketosis before starting with intermittent fasting, your body could tap into body fat for energy faster.

    Since the ketogenic diet helps control your appetite and stay full longer, you can get used to more extended periods without food more comfortable.

    If you want to lose weight with intermittent fasting, combining it with keto is a way to lose weight faster.

    The improved fat-burning abilities of intermittent fasting with ketosis, combined with lower insulin levels, enable you to reach or maintain a healthier body weight faster.

    Moreover, you can break a weight loss plateau more quickly this way.

    Intermittent fasting also trains the body to get used to absorbing the calories of a day in a shorter time frame, which sometimes relieves your digestion and improves gut health.

    When you are used to intermittent fasting and keto, you relearn only to eat when you are hungry. Accordingly, appetite is often learned and therefore tied to standard meal times.

    Keto/intermittent Fasting/21 Day Fix/beachbody/ Bbg Comparison & A Linkup

    Keto & Intermittent Fasting…Better Together?

    This weeks theme is my yearly travel series, and for todays post Im talking about the diet Ive been doing so that I can eat whatever I want without feeling guilty starting this Saturday!

    Im going to split this post into different groups just like I did last time. Ill talk about each diet/workout, my experience, my results, food examples, in addition to the pros and cons. Lets get started, shall we?

    Keto and IF 1 Month Progress

    KETOGENIC + INTERMITTENT FASTING

    Weight Loss: I didnt record it this time around because I wanted my pictures and clothes to speak for themselves. However, I weighed myself and I currently weigh 147 and before I even started Keto and IF I know I weighed 155.

    Keto and IF 1 Month Progress

    Pros

    My stomach always hurt in the morning after breakfast, and IF helped my stomach not be upset and uncomfortable. However, my tummy did start to rumble around 10ish, and then I could hold out until 12pm. This is why I would eat a bigger dinner before my 8pm because it was easier to fast until 12pm the following day, since I had so much food in my system.

    IF was way easier than I thought, and for those who want to do a different style of IF, you can do fasting every few days, or a few times a month. It was easier for me because since breakfast was upsetting my stomach it was nice to be able to go to work without having to sit in pain.

    I get to eat some of my favorite foods

    Lose weight fast

    Cons

    Extremely hard to maintain

    KETOGENIC DIET

    1 Month Keto Progress

    Recommended Reading: How To Make Intermittent Fasting Work

    Benefits Of Working Out While Fasted

    Now that we know that we can work out in a fasted state, the big question is why would you? Heres why you should consider combining working out with intermittent fasting:

    Fat burning: We start depleting glycogen levels when we fast, which means when we exercise fasted we are already closer to or already to tapping into fat as an energy source which is why research shows exercising in a fasted state can increase fat oxidation making it a great weight loss strategy.

    Benefit #1: Increased ketone production:

    Since ketones are created from fat, we can expect intermittent fasting and exercise to lead to higher ketone levels. This is a great strategy for those looking to reap the energy and mental clarity benefits of ketosis.

    Benefit #2: Autophagy

    Autophagy is the natural process of breaking down damaged and unneeded cells. This bodily function exists to prevent cells that we dont want replicating from replicating, like cancer cells. Fasting has been shown to promote autophagy and while there have not been any studies looking at fasting and working out on autophagy, we assume that the deeper degree of ketosis and lower blood sugar levels would be conducive to more autophagy.

    Take the keto quiz

    Benefit #3: Muscle gain

    Benefit #4: Endurance performance

    Research has found that exercising in a fasted state can lead to better VOx-max performance or in other words, better endurance performance .

    Reasons Why Keto And Intermittent Fasting Work Well Together

    People are more satiated on a ketogenic diet

    People tend to eat fewer calories on a ketogenic diet SPONTANEOUSLY, as in without trying to restrict calories.3Aragon et al., 2017 Gibson et al., 2015 This is important to note since hunger is a primary reasons people fall off most weight loss diets.

    There is no conclusive reason to as why this occurs, but one theory is that ketone bodies may suppress appetite.4Sumithran et al., 2013

    Pair intermittent fasting with keto and you have the benefit of:

    • Less or no hunger during your fasting window
    • Increased chance of weight loss without counting calories

    On the flip side

    IF may ease your transition to a ketogenic diet

    Intermittent fasting may help transition your body into a state of ketosis over doing a ketogenic diet alone.

    During your fasting window, insulin and glycogen decrease, 5glycogen is just another fancy word for stored carbohydrates in your muscle and liver naturally leading your body to start burning fat for fuel. This is one of the driving reasons people even on a carbohydrate-based diet implement intermittent fasting.

    I also mention in my article How long does it take to get into ketosis? that intermittent fasting or just plain fasting will help speed up your transition into ketosis.

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