Swap Processed Foods For Whole Foods
A bunless bacon cheeseburger from your favorite fast-food joint may pass as keto-friendly, but it lacks essential micronutrients needed for optimal health. On top of that convenient processed junk foods like this are often full of sodium, harmful additives, and chemical preservatives.
A diet high in processed foods can negatively impact your health by causing a host of unwanted digestive problems like leaky gut, prolonged keto flu symptoms, and decreased energy levels. Plus, it can slow or stall results like increased energy, fat loss, and skin health.
Clean keto prioritizes long term health and understands the importance of being conscious about where you source your fats and nutrients from.
Instead of a bacon cheeseburger from your local fast food joint, try swapping it for a homemade grass-fed burger, topped with local full-fat cheese from your farmers market, and nitrate-free bacon!
Q What Is The Difference Between Whole30 + Clean Keto
Short Answer: The main focus of Whole30 is to teach you to have a healthy relationship with food, embrace healthy eating, and determine what foods make you feel great and which foods to avoid that make you feel bad. The program also wants you to be aware of all the ingredients in your food, and avoid all things processed.
The main focus of Keto is to eat a high fat, moderate protein, low carb diet to get your body into ketosis, which is when your body begins burning fat for fuel rather than carbs/sugar.
Long Answer: If you want to learn more about Whole30, Ive got a whole post on Everything You Need To Know About Whole30. I also highly recommend all the Whole30 Books to learn the official program rules and reasons behind them.
To learn more about Keto, I learned a ton from this podcast episode, this book, this book,
What Are The Benefits Of Intermittent Fasting
Intermittent fasting reduces the total number of meals you consume in a day, thereby significantly reducing your calorie intake. It also enhances hormone function to facilitate weight loss. According to Healthline, it leads to lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine all of which increase the breakdown of body fat and facilitate its use for energy.
Read Also: What Are The Best Intermittent Fasting Apps
Q Do You Have Favorite Keto Foods + Pantry Staples
Short Answer: Yes!
Long Answer:Here is my post where I take you on a tour of my keto stocked kitchen pantry, fridge, freezer and spice cabinet. I also have lists of all my favorite brands of my keto favorite foods, and at the end of that post I have a link to my post where I share all my favorite storage containers and kitchen organizers.
Are There Any Side Effects To Combining Keto And Intermittent Fasting
WH has previously reported on the many gag-inducing side effects of going keto , and the potential downsides of IF, which include low blood sugar, fatigue, nausea, and being just plain hangry all the time.
So do you end up with double the side effects when you combine the diets? In theory, yes. Putting the two together doesnt do anything to counteract the side effects of either diet, so you could wind up with the undesirable combination of nausea and constipation .
More importantly, though, the biggest downside to pairing keto with IF is the sheer level of commitment involvedand the high potential for failure.
Its very difficult to maintain such a narrow way of eating, says Schaub. Eating an extremely high-fat, low-carb diet itself is difficult to do while maintaining a social life and flexibility in your schedule layer in a restricted eating window of eight hours, and the ability to sustain it becomes that much tougher.
The one plus side? Schaub does say that IF could become less uncomfortable when coupled with keto: The ketogenic diet is very satiatingeating fat leads to less hunger overall, which makes restricting your eating window significantly easier.
Finally, while IF is a more natural way of eating, keto is decidedly stricter/not for everyone .
If I had to choose one, is keto better than intermittent fasting ?
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Keto Can Fuel And Protect Fasting
Studies show that intermittent fasting can increase the production of stem cells in the intestines, muscles, and brain. At the same time, IF preserves the ability for stem cells to regenerate independently in the long term.
Yet ending a fast with sugary processed foods can lead to precancerous lesions and increased cancerous activityespecially in the intestines and liver.
Combining intermittent fasting with a high-fat, low-carb keto diet fertilizes the fresh crop of new cells with energy-packed ketones, while protecting them from the damage wrought by carbs and insulin.
Heres What I Typically Eat In A Day Now
- Breakfast: If I’m fasting, I skip breakfast. If I do have breakfast, I eat a simple meal of bacon, eggs, and cheese.
- Lunch: Cold-cut sandwich wrap.
- Snacks: Im not a big snacker, since I only eat when I am hungry, but I love almonds.
- Dinner: Grilled chicken and loaded broccoli.
- Dessert: Keto ice cream or Atkins Endulges are my faves right now.
Also Check: What’s The Best Fasting App
The Ketogenic Diet Is Too Restrictive
The restrictions on the keto diet are to prevent the consumption of unhealthy food. Justas a doctor would advise a patient to quit smoking to prolong the patientâs life, Iadvise keto followers to restrict the intake of foods, which cause diabetes, organdamage, heart disease, fatigue, and many other unwanted physical conditions. And likethe patient who quits smoking, keto followers live happier, healthier lives.
What Breaks An Intermittent Fast
Anything that contains calories will break an intermittent fast. This can be a calorie drink or any food.
When you do break the fast, a small low carbohydrate meal is best to prevent your blood sugar from spiking.
All of this knowledge is everything you need for starting the keto diet and integrating intermittent fasting. For our final thoughts, heres more:
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May Lead To More Fat Loss
Combining the diet and the fast may help you burn more fat than the diet alone.
Because intermittent fasting boosts metabolism by promoting thermogenesis, or heat production, your body may start utilizing stubborn fat stores .
Several studies reveal that intermittent fasting can powerfully and safely drop excess body fat.
In an eight-week study in 34 resistance-trained men, those who practiced the 16/8 method of intermittent fasting lost nearly 14% more body fat than those following a normal eating pattern .
Similarly, a review of 28 studies noted that people who used intermittent fasting lost an average of 7.3 pounds more fat mass than those following very low-calorie diets .
Plus, intermittent fasting may preserve muscle mass during weight loss and improve energy levels, which may be helpful for keto dieters looking to improve athletic performance and drop body fat .
Additionally, studies underscore that intermittent fasting can reduce hunger and promote feelings of fullness, which may aid weight loss .
Summary
Combining intermittent fasting with a keto diet may help you reach ketosis faster and drop more body fat than a keto diet alone.
Combining the ketogenic diet with intermittent fasting is likely safe for most people.
However, pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting.
Though some people may find merging the practices helpful, its important to note that it may not work for everyone.
Q What Is Your Grocery Budget
Short Answer: My grocery budget is around $1200 a month, which includes my monthly shipment of ButcherBox . I buy almost exclusively organic produce. And only eat humanely + pasture raised 100% grass fed meat that I get from ButcherBox, along with wild caught seafood.
Long Answer: Every Friday morning, I share my weekly meal plan, which includes how much money I spent on groceries that week. Be sure to check them all out to see exactly how much Im spending week after week. I also have a post on 20 Ways To Save Money Eating Organic!
Also Check: Does 24 Hour Fasting Help Lose Weight
Who Should Not Fast
Wondering how long is it safe to fast? Stop right there. Some people should not fast at all. First and foremost, always talk to your doctor before engaging in the practice of fasting. Its important to discuss any preexisting health conditions you may have that could be affected by reducing your eating window.
While fasting may provide benefits to some, it is not for everyone.
If you are pregnant, breastfeeding, elderly, have a history of disordered eating or have a chronic health condition, such as type 2 diabetes or heart disease or high cholesterol, consult with your health provider, and discuss supervised fasting before introducing either IF or longer fasts into your life.
More Diet Tips From Bulletproof
Clean Start Weight Loss Targets The Fat Creation Hormone
The fact is, if excessive insulin is causing obesity, then the answer lies in reducing insulin. Both the ketogenic diet and intermittent fasting are excellent methods of reducing high insulin levels. A very low carb diet can reduce insulin by more than 50 percent, but one can go another 50 percent by fasting.
Also Check: How Long Between Meals For Intermittent Fasting
The Benefits Of Longer Fasts
Fasting comes in many different forms. Some people go 16 hours without eating before they consume anything. Others may undergo complete calorie restriction for days at a time!
Along with entering ketosis, during the first 24 hours of fasting, your body can undergo some significant changes. For example, gluconeogenesis is stimulated during fasting, which increases the number of calories your body burns.
Moreover, a 48-hour fast may ramp things up further by helping to improve insulin sensitivity while also boosting the autophagic process.
How long is it safe to fast if you want to explore this tactic for several days? Longer fasts may introduce even more health benefits, especially when it comes to ketone production and reducing blood glucose levels. The 2019 study cited above even showed that subjects experienced an increase in physical and emotional well-being by engaging in prolonged fasting.
What Is Clean Keto + 8 Simple Tips To Eat Clean On Keto
Clean keto follows the same macronutrient guidelines as standard keto but with an increased focus on nutrient-dense whole foods versus processed foods. By avoiding “dirty keto” fast foods and artificial sweeteners while emphasizing low carb fruits, veggies, and high-quality meat and dairy, you can clean up your keto diet and improve your mood, energy levels, and health all while losing weight!
In this article, you will learn:
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How Intermittent Fasting Accelerates Fat Burning
Your body needs very little sugar to function. In fact, it requires just 1 teaspoon of sugarper day, which could easily be converted from the protein or fat you eat. You donât need anydietary sugar. However, the average American consumes 31 teaspoons of sugar every singledayâover 30 times the amount of sugar required by your body!
Sugar is highly toxic to the body. It causes damage to the nerves, affects vision, increasesthe risk of heart disease and stroke, and contributes to Alzheimerâs and other diseases . Keeping an eye on your stool and understanding whattoxic poop is can help prevent serious health problems.
When sugar is detected in your body, fat storing hormone will use it as the primary fuelsource. Not because it is a high-quality fuel, but because it is so damaging your body triesto get rid of it as quickly as possible. People mistakenly take this body response to meanthat sugar is the primary preferred fuel of the body. But as you can see, it’s not.
However, carbs arenât the only thing, which causes the body to produce fat storing hormone.Fat storing hormone production is triggered when you eat any type of food. As a result,every time you eatâeven healthy fat storing hormone levels in your body spike and block fatburning. Bodies werenât designed to eat and graze all day long. Which means snacking is avery bad habit!
A Healthy Keto⢠diet combined with intermittent fasting maximizes fat burning by:
What Are The Perks Of The Ketogenic Diet
The ketogenic diet is a no-carb, high-fat, as well as moderate-protein diet plan. The ketogenic diet plan has actually been utilized to treat epilepsy in children considering that the 1920s, and it is still an efficient treatment for this condition.
There are 3 phases of the ketogenic diet plan:
Stage 1: This phase lasts for one to two weeks as well as takes in low-carbohydrate, high-protein foods. It also includes a short quick at the beginning throughout which you consume alcohol simply water or tea.
Stage 2: This phase can last from one to 6 months as well as includes gradually adding even more carbs up until youre getting between 20% and 50% of your calories from carbohydrates.
Phase 3: This phase lasts forever till you reach your weight or wellness goals, depending on the individuals certain objectives.
Clean Keto Meal Plan With Intermittent Fasting
Read Also: How To Do Periodic Fasting
Final Thoughts Omad Keto
As you can see, a keto diet paired with Omad can be a beneficial way to lose weight and get healthy. That said, this method isnt the right approach for everybody.
Following a well-integrated and reasonable approach to omad and keto will ensure that you lose weight, feel healthy, and get into shape more quickly.
Leave a comment below or visit the Omad Diet Community Forums.
How To Combine The Two Diets
Combining the two diets is fairly simple. Once you have mastered and acknowledge how to successfully partake in the keto diet, the next step is integrating intermittent fasting.
The main part of this diet is understanding what foods you can and cannot eat. Intermittent fasting is not so much as diet, it just restricts the times at which you eat. But, the keto diet does involve food limitations. The reduction in carbohydrates is heavily substituted with healthy fats and proteins. There is a fairly strict, but extensive, food list to stick by for the keto diet.
The ketogenic diet involves a person getting 80 percent of calories from fat. The rest comes from protein and carbohydrates .
Fat is your friend as opposed to your enemy on this diet. The substitution of fat for carbs encourages the body to burn fat over carbs/glucose. Excelled fat burning is known as ketosis, which is an increase in metabolic state. Ketosis and fat burning is ideal for weight loss.
To successfully consume a ketogenic diet you must eat lots of lean protein, low carb foods and high fat everything. The daily fat intake is quite high for this particular diet. Fat you consume should always be healthy fats. These are best for the body and are those that promote the health benefits.
Combining the two diets is pretty simple, with the right knowledge and guidance. You simply need to eat keto based meals during the eating windows. Then you will successfully be on a keto intermittent fasting diet.
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Clean Keto Challenge: 28 Day Jumpstart To Health
Transform your health with my 28-day Clean Keto Challenge. With 20+ free resources, meal plans, food lists, & FAQs, this guide has all you need for success!
This post contains affiliate links
Welcome to the Clean Keto 28-Day Jumpstart to Health Challenge. Im so excited you are here and have taken the first step to live a healthier lifestyle.
The next 28 days are to challenge you to create better everyday habits that will last for the long haul. Your health is worth fighting for and Im so happy to be taking this journey with you! I have put together amazing resources for you including clean keto recipes, meals plans, keto food list, FAQs, an e-book, vlogs, and more!
We all have to start somewhere, so why not start together! You are strong, capable, and motivated to make the changes needed for a better you!
Is Intermittent Fasting Safe
Research shows that people can fast successfully with mild, minimal side effects. Dangerous intermittent fasting side effects are more likely to occur when people undergo long-term fasts, continue fasting despite feeling serious side effects, or re-feed with unhealthy foods .
Intermittent fasting side effects are minor for most people. You may feel mild hunger or weakness, and these are normal. Generally, electrolytes can minimize these side effects so the transition into fasting is not so harsh.
For the average person with no health conditions, fasting is generally safe and aligns with human biological processes for waking, metabolizing food, and repairing cells .
However, you should check with your healthcare provider before fasting. Fasting is also not recommended for children, pregnant or breastfeeding women, or anyone with a medical condition a history of disordered eating.
Read Also: What Is Fasting Mimicking Diet
How To Start Intermittent Fasting Without Keto
The easiest way to start intermittent fasting without keto is to start today! It sounds simple, and it is. Here are my 4 steps to getting started:
1. Create an Intermittent Fasting Schedule
Intermittent fasting schedules can be as short as 12-hours fasting, a 12-hours eating window, and as long as a full-day fast. The most popular is the 16:8 fasting schedule.
2. Prioritize your Sleep
Sleep is one of the most underrated tools for health, weight loss, and emotional wellness. If youre running low on energy and are not getting enough sleep, aim for a minimum of 7 hours per night. Otherwise, adding intermittent fasting to an already exhausted body will not help you achieve your goals. More on how to sleep better here.
3. Plan your Meals
If you want to stick with intermittent fasting long-term without a keto diet and give your body the nutrients it needs you need to make a plan for the foods you want to eat.
Make sure to incorporate a variety of fruits, vegetables, lean proteins, grains, and legumes all of which I incorporate for you in the meal plan included inside the Intermittent Fasting eBooks Meal Plan.
4. Start Today
The best part about intermittent fasting without following a ketogenic diet is that you can literally decide to start today! You dont need to purchase vitamins and supplements, low-carb foods, or expensive ketone measuring sticks.
Intermittent Fasting 101
