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 Long Can We Last Without Food
Once you start fasting, you may feel ravenously hungry as your mind is flooded with images of your muscles disintegrating into thin air. This is simply how your mind reacts to the threat of starvation just because it feels like you will lose all your muscle and starve doesnt mean you will.
In fact, Mahatma Gandhi survived for 21 days without food while only taking in sips of water. During times when people had no food or water at all, they were able to survive for 10 to 14 days. However, these are just anecdotes what does the science say?
Many studies have been done during hunger strikes and religious fasts confirming that humans have the capacity to survive even longer than Gandhi did during his fast.
One monk, for example, set out to do a 40 day fast with medical supervision while maintaining his daily activities in the monastery. After 36 days, the medical professionals had to step in due to profound weakness and low blood pressure when standing. Although the monk fasted for 15 days longer than Ghandi, the medical professionals were able to stop the fast in time so that he could recover.
Another study tracked 33 political prisoners who were on hunger strike. The prisoners fasted for 6-24 days before being hospitalized for dehydration due an inadequate intake of fluids and electrolytes . Breaking their fast was described as being uncomplicated.
My Fasting Without Keto Success Story
My story started years ago when I started experimenting with intermittent fasting and other weight loss plans. The first intermittent fasting method I tried was the 16:8 method. In fact, I didnt realize there were other methods! When I didnt see the results I was hoping for, I gave up.
Then, I discovered the fasting mimicking diet. The fasting mimicking diet intrigued me mostly for its health and longevity benefits .
However, I was excited to discover that even though I regained the few pounds I had lost at first, the weight started melting off during the rest of the month. I also lost the belly fat and it did not come back even though I was eating as much as I wanted.
Thats when I decided to learn about intermittent fasting again. I experimented with a mixture of intermittent fasting methods for about 3-4 months while doing the fasting mimicking diet once a month. I lost 12 lbs! That was a miracle for me!
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What Is Intermittent Fasting
Intermittent fasting is a way of recreating our ancestral eating patterns in modern life.
This means cycling between daily periods of not eating, and windows for eating.
When done properly IF has been shown to 234:
- regulate blood glucose
- reduce the risk of cancer, and more
Heres an example of a popular 16:8 fasting method:
/5how Are Keto And Intermittent Fasting Different
While the Ketogenic diet focuses on the intake of low-carb foods and high-fat foods, which is then used as fuel, Intermittent Fasting works by following a time-restrictive eating schedule. Simply put, while the Ketogenic diet emphasizes lowering carbs and using fats as a primary energy source to lose weight, Intermittent Fasting works by moderating your eating patterns, without really restricting anything.
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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.
What Is The Keto Diet
The ketogenic diet is a high-fat, very low-carb way of eating.
Carbs are typically reduced to 20 to 50 grams per day, which forces your body to rely on fats instead of glucose for its main energy source .
In the metabolic process known as ketosis, your body breaks down fats to form substances called ketones that serve as an alternate fuel source .
This diet is an effective way to shed pounds, but it has several other benefits as well.
The keto diet has been used for nearly a century to treat epilepsy and also demonstrates promise for other neurological disorders (
8 ).
Whats more, it may reduce blood sugar, improve insulin resistance and lower heart disease risk factors like triglyceride levels .
Summary
The ketogenic diet is a very low-carb, high-fat diet linked to potential health benefits, such as weight loss and improved blood sugar control.
If you commit to the ketogenic diet while doing intermittent fasting as well, it could offer the following benefits.
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/5can You Try Ketogenic Diet And Intermittent Fasting At The Same Time
The Ketogenic diet and Intermittent Fasting are two of the most talked-about dietary trends on the internet and carry amazing weight-loss aiding properties, apart from additional health benefits. The speedy results the diets offer has made many wonders if combining the two can actually accelerate results.
Actor Arshad Warsi, who lost over 6 kilos in a single month was also somebody who hopped on to the trend and saw weight loss results.
But, how safe is it to follow both Keto and Intermittent Fasting together? Are there benefits?
We give you a low-down on the same…
Fasting And Working Out
We are never going to tell you not to exercise, but, if you are new to keto intermittent fasting, take your workout a little easier to begin with.
Try switching up your routine and going for a walk outdoors .
Practice yoga, meditation and stretching exercises, rather than that high cardio workout you would normally do.
We suggest this for beginners with keto intermittent fasting so you dont overwork your body and end up exhausted. You want to make the transition into keto intermittent fasting as easy as possible.
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Apple Cider Vinegar And Intermittent Fasting
Apple cider vinegar has become the new craze over the past few years. So what does apple cider vinegar and intermittent fasting have in common?
ACV has become so popular and carries many health benefits. Some of these health benefits could improve the way your fast ends and eating window starts.
Apple cider vinegar does not break your fast!
There are tons of vitamins in ACV including vitamin B1, B2, B6, biotin, folic acid, niacin, and vitamin C. Additionally, ACV contains minerals, such calcium, iron, magnesium, phosphorus, potassium, and sodium. These minerals and vitamins provide support to the body to strengthen the nervous and immune systems, while supporting overall health.
Taking ACV while fasting will enhance your fast and help you feel full.
During the keto diet or intermittent fasting, you need to replenish vitamins and electrolytes constantly. Apple cider vinegar while fasting seems like a no brainer.
All of those vitamins can give you a boost in energy and help crush those weight loss goals.
I have done apple cider vinegar while fasting in the past. I was not a fan due to the taste but I choked it down anyway. I recently found apple cider vinegar that comes in gummy form. How great is that!
Although the gummies do not contain all of the nutrients liquid form does, they are still very beneficial. The gummy form contains other ingredients that are also essential for healthy living.
Heres how keto fits in to all of this.
Intermittent Fasting And Muscle
Two ground-breaking studies have recently been published on the effects of intermittent fasting on males. One group of researchers studied the effects that 16 hours of intermittent fasting had on males that lift weights. They found that muscle mass stayed the same, fat mass decreased significantly, and the males who fasted for 16 hours a day burned more fat for fuel compared to the control group that only fasted for 12 hours.
Another study showed that combining 20 hours of fasting with resistance training resulted in an increase in muscle mass, strength, and endurance, and this was achieved by eating ~650 calories per day less than normal.
The benefits of intermittent fasting translate to untrained overweight and obese individuals as well. One study published in Obesity Reviews found that eating fewer calories is effective for fat loss, but it does come with some muscle loss. However, if the subjects fasted for 24 hours and ate as much as they wanted on the next day for a period of 12 weeks, they lost significantly less muscle mass.
Yes you read that correctly 24 hours of intermittent fasting without any resistance training and these subjects were able to preserve more muscle mass than the subjects that ate fewer calories every day without fasting at all. This finding contradicts our common sense, but when we dig deeper into autophagy we can find the mechanism behind this result.
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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.
Intermittent Fasting And Its Relation To Ketosis
Intermittent fasting consists of eating only within a specific period of time and not eating for the remaining hours of the day. Every person, whether theyre aware of it or not, fasts overnight from dinner to breakfast.
The benefits of fasting have been used for thousands of years in Ayurveda and Traditional Chinese Medicine as a way to help reset your metabolism and help your gastrointestinal system after overeating.
There are many approaches to intermittent fasting, with different time frames:
- 16-20 hours fasting period
- Alternate-day fasting
- 24-hour day fasting
If you want to start fasting, one popular version is the 16/8 keto intermittent fasting method, where you eat within an 8-hour eating window , followed by a 16-hour fasting window.
Other fasting schedules include the 20/4 or 14/10 methods, while some people prefer doing a full 24-hour fasting day once or twice per week.
Intermittent fasting can put you in a state of ketosis faster because your cells will quickly consume your glycogen stores, and then start using your stored fat for fuel. This leads to an acceleration of the fat-burning process and increased ketone levels.
Take the keto quiz
- Keeping blood sugar levels stable
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Add In A Keto Supplement
We are big fans of keto supplements to help support ketosis and regular users of both exogenous ketones and MCT oil to support the ketogenic lifestyle.
There are also multivitamins designed for the ketogenic lifestyle which are great support during keto intermittent fasting, when you are not taking in nutrients from whole foods.
Having said that, keto supplements should never be a replacement for nutrients obtained via whole foods on the keto diet.
It is important that you eat quality foods on your non fasting days to keep your body filled with the essential vitamins and minerals it needs.
Which brings us to our last point
Keto Diet Is What Happens If You Are Dying
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Benefits Of Intermittent Fasting
There are several advantages to intermittent fastingboth physiological and psychological.
The first benefit may be for those looking to lose weight. While the research isnt definitive on this, many people report that they find it much easier to stick to than traditional diets where youre forced to consume much fewer calories than you need.
Some might find it easier to simply not eat than to chronically maintain calorie intake well below their means. This could be more of a psychological effect than something physical. In addition, IF may make it easier to meal plan . If its one of your fasting days, you dont have to worry about preparing a meal, making time to eat, or worrying about WHAT youre going to eat. When done in the proper context, this could free up some time to be productive in work or hobbies.
Intermittent fasting is in its infancy as far as research goes, and most studies have been conducted in mice.
The Keto Intermittent Fasting Connection
The ketogenic diet and intermittent fasting share many of the same health benefits because both methods can have the same result: a state of ketosis.
Ketosis has many physical and mental benefits, from weight and fat loss to improved stress levels, brain function, and longevity.
However, its important to keep in mind that if you take a milder approach to keto intermittent fasting for example, eating within an 8-hour window you probably wont enter ketosis .
Not everyone who tries intermittent fasting aims to enter ketosis. In fact, if someone who fasts also eats high-carb foods, theres a very good chance theyll never enter ketosis.
On the other hand, if ketosis is the goal, you can use keto intermittent fasting as a tool to get there and improve your overall health.
If youre new to the keto world and would like some helpful tips about how to start, here are a couple of beginners guides to help you with your first steps:
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Intermittent Fasting And Cancer
Although there is little to no literature on the effects of 2 or 3 day fasts on muscle loss in humans, many clinical trials are currently being conducted on the effects of 2 or 3 day fasts on cancer patients.
In initial case studies, people who were undergoing chemotherapy voluntarily fasted for anywhere between 48 to 140 hours. Each person reported fewer side effects and improved quality of life regardless of how long they fasted.
This may suggest that fasting for 2 days to a week can have a protective effect on the cells in the body while they are undergoing intense bouts of toxicity.
Other studies in animals have found that fasting was possibly as effective as chemotherapeutic agents in delaying the progression of different tumors and increased the effectiveness of chemotherapeutic drugs against melanoma, glioma, and breast cancer cells. Although this research may not apply to your life, it does suggest that intermittent fasting can help support your body in times of toxic stress.
