Intermittent Fasting On A Low Carb Diet: How It Works
Intermittent fasting can be a helpful tool in your weight loss toolbox. Learn from our decades of experience how to pair intermittent fasting with Atkins and how to avoid common pitfalls.
Intermittent fasting is becoming increasingly popular, but if youre already adapted to a low carb dietor considering starting oneyou may not need to rely on it as your sole diet. The truth is: Atkins diet plans offer many of the same benefits intermittent fasting does, all on their own.
/5how Does It Speed Up Weight Loss
Achieving ketosis faster builds the base for additional and speedier weight loss, experts say. When IF is paired with Keto, it tends to increase the number of ketones produced in the blood. Grouping meals into specific eating windows during Keto can also help the body to burn energy sources more efficiently. Additionally, when the body gets more time to digest the foods, it will also fuel hormonal balance.
Some studies have also suggested that following this method is one of the best ways for people with Type 2 diabetes to lose weight. If you are looking to lose weight quicker, combining the two diets might be the ideal choice.
However, do remember that the time taken to achieve ketosis differs from person to person, and depends on the kind of food you eat.
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.
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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 (
Whats more, it may reduce blood sugar, improve insulin resistance and lower heart disease risk factors like triglyceride levels .
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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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!
How To Lose Weight Fast: Use Keto Diet & Intermittent Fasting
Im sure you know that there are many weight loss programs out there, but the Keto Diet and Intermittent Fasting are some of my favorites. If done correctly, it can help you achieve your weight loss goals. In this article, I am going to go over what you need to know about these two techniques and how they can help you lose weight faster than other diets.
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How Does Fasting Help With Weight Loss
- Fasting also helps lower blood sugar levels while giving cells time to regenerate without going hungry all day long so you wont feel lethargic .
- Intermittent fasting provides plenty of extra energy through keto that will keep insulin levels stable and avoiding insulin spikes which is not good for weight loss.
The takeaway here is that intermittent fasting and breaking the fast with the keto diet is a bulletproof method for losing weight fast without feeling hungry all day
Should You Be Worried About Refeeding Syndrome
Some legitimate health complications can arise when you fast or are malnourished for longer than 5 days. One of these complications is called refeeding syndrome, which is caused by potentially fatal shifts in fluid and electrolyte balance that can happen when we eat after a period of undernourishment.
This happens because the concentration of fluids and minerals in our body relies heavily on what we eat. Low carbohydrate diets, like the ketogenic diet, increase the excretion of vital minerals like sodium and potassium.
If you add a prolonged fast onto the ketogenic diet, you can lose an unhealthy amount of these essential minerals.
Fasts that are shorter than 5 days, however, arent likely to cause issues especially if you break your fast with a low carbohydrate meal that is filled with mineral rich foods. A meal with dark leafy greens, avocado, and salmon with some unrefined salt would be an ideal way to break a longer fast.
During a shorter fast that lasts less than 24 hours, however, you wont have to worry about refeeding syndrome at all. Either way, it may be best to check out the mineral supplements that we recommend in this article to ensure proper mineral balance.
But what about muscle? Its only common sense that consuming no protein and less calories will lead to an unhealthy amount of muscle loss. Thats right it is only common sense.
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Pay Attention To Nutrition
Since you will be fasting for 18 hours a day, dont use it as an excuse to eat junk foods.
Agreed that you will be able to derive faster results by combining keto diet with intermittent fasting.
But, that doesnt mean you can eat anything during the 6-hour feeding period.
You must eat only the foods that are nutritious and keto-friendly. Otherwise, you may develop a deficiency of essential nutrients.
Also, eating junk foods high in carbs and unhealthy fats may pull you out of ketosis thus negating all the benefits of ketosis.
Hence, if you want to fast while on the keto diet, do it with dedication and justice to the rules of both the diets. This means:
- Eating only between the designated periods
- Increasing your intake of healthy fats
- Reducing carbohydrate consumption
- Eating moderate amounts of proteins
What Is Intermittent Fasting
Intermittent fasting is an intentional approach to eating that cycles between periods of eating and periods of fasting . It doesnt tell you what to eat, so its not a diet it influences when you eat instead. That means you can not only practice intermittent fasting on keto, but on any kind of eating plan.
Although humans have fasted for thousands of years out of necessity or for religious reasons, people now use intermittent fasting for weight loss and other health benefits.
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What’s The Difference Between Keto And Intermittent Fasting
Before you delve into how the keto diet and intermittent fasting might work together, the sister duo says it’s important to first understand how they work on their own.
“People who are truly following the keto diet not just cutting carbs but eating less than 50 grams of carbs a day are eating a diet that is very high in fat and very low in carbs and trying to force their body to break down fat for its main source of energy,” Tammy Lakatos Shames says, adding that this creates ketones, rather than using glucose. “So the goal of the keto diet is to achieve ketosis , so the body is using ketones for energy.”
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Intermittent fasting, on the other hand, involves going without food for a set period of time and then eating during a particular window each day. A popular method is fasting for 16 hours a day and eating in an 8-hour window each day people also use the 5:2 method, which involves five days of normal eating matched with two days that restrict calories.
” are also looking to reap weight loss, metabolic and brain health benefits, as well as to reduce inflammation,” Lakatos says.
How Ketosis Helps You Lose Weight
When you are in ketosis, your appetite decreases and your body burns fat. Naturally, you eat less. Moreover, ketone production , which also helps lose stubborn weight. Conversely, continuous calorie restriction makes you feel hungrier and hungrier and thats really hard to sustain long term.
For a Step-by-Step Success Formula to Lose Weight, Kick the Cravings, and Tone Your Body in Just 30 Days, check out my 30-Day Intermittent Fasting Transformation.
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What Are The Possible Side Effects
There can be a number of possible side effects of intermittent fasting.40 Heres what to do if you encounter them:
- Hunger is the most common side effect of intermittent fasting. This may be less of an issue if youre already on a keto or low-carb, higher-fat diet.41Learn more
- Constipation is common. Less going in means less going out. However, keep in mind this is a normal response to eating less. It is not a concern and shouldnt require treatment unless you experience significant bloating or abdominal discomfort. Standard laxatives or magnesium supplements can be used, if needed.
- Headaches are common and tend to disappear after the first few times on fasts.42 Taking some extra salt often helps mitigate such headaches.43
- Mineral water may help if your stomach tends to gurgle.
- Other possible side effects include dizziness, heartburn and muscle cramps. Learn more
A more serious side effect is the refeeding syndrome. Fortunately, this is rare and generally only happens with extended fasts when one is undernourished.44
Since most of these side effects are manageable, they do not mean you have to stop your fast. However, if you truly feel unwell, are excessively dizzy, profoundly weak or have other severe symptoms, then you should break your fast.
Just remember to go slowly when you break it and prioritize fluids and salt . And of course, if the symptoms persist, see your doctor immediately.
Anything High In Carbs
All high- to moderate-carb foods are off-limits on the keto diet. This includes healthy carbs like sweet potatoes, winter squash, legumes, and whole grains. Processed foods are also out. This list isnt comprehensive, but it should give you an idea of what to avoid: All grains: quinoa, millet, wheat, rye, spelt, rice, corn, amaranth, what berries, etc. Beans and lentilsAll pasta All bread Chips and crackers Winter squash: acorn, butternut, delicata. All sweets: ice cream, cookies, cake, brownies, candy, etc.The good news is that there are tons of recipes online that can help you feel like youre eating these foods by using creative substitutions that remain keto-friendly.
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Whats The Effect Of All That Fatty Meat On Your Health
And what happens, for example, after cutting down fruits, legumes and whole grains all food that studies point to reducing cardiometabolic risk?
Dr. Neil J. Stone, a preventive cardiologist at Northwestern Universitys Feinberg School of Medicine, worries about this, having seen the bad cholesterol levels of some of his patients on the keto diet increase drastically. Any diet that raises major risk factors for coronary heart disease puts patients at risk over the long term, he said.
31589-8/fulltext” rel=”nofollow”> debate about LDL particles and whether the type thats increasing with the keto diet, larger LDL particles, doesnt increase heart disease risk.)
An advisory Dr. Stone co-authored by the American Heart Association stated that lowering dietary saturated fat, like fatty meats and high-fat dairy, can be beneficial. And swapping it for unsaturated fats like safflower oil or olive oil may reduce the risk of cardiovascular disease. But before going on any diet, he recommends you ask yourself: What are your goals? Are they short-term or long-term? Can you get there without taking as many risks?
Stanfords Dr. Gardner also says he sees one common misconception about keto: eating too much protein. Most amino acids in protein foods can be converted into glucose in the body, undermining efforts to keep carb intake low. It drives me nuts that people dont get it, he said when he sees people eat, for instance, steak after steak.
Pro: You Reach Ketosis Faster
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.
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Negatives Of The Keto Diet
If it sounds so good and it has all these good side effects, why wouldnt we recommend it? There are some downsides of the keto diet. One is kidney stones. In place of the carbohydrates that youre not eating, you end up eating a lot more fat and a lot more protein, and a high protein diet ends up causing kidney stones. Its just what happens. Its just one of the risks, one of the pitfalls, of changing the macronutrients inside your diet. So kidney stones are a real risk.
Nutritional deficiencies, vitamin deficiencies, mineral deficiencies are another common side effect that happens with this keto diet. And again, it happens because in avoiding carbohydrates, youre avoiding a lot of fruits and vegetables. Fruits and vegetables are jam-packed with a lot of vitamins, nutrients, a lot of minerals, and if youre not getting them in your diet, then you have to supplement with them. So as youre giving up carbohydrates, youre also maybe giving up some of these other nutrients, which is actually a really bad thing.
What Are The Benefits Of A Ketogenic Diet
The ketogenic diet can help you lose weight, reduce inflammation, increase energy levels, and improve health.
Some of the benefits of keto include:1. Weight loss:3. Increased energy levels:4. Improved health:
These are only a few benefits. There are many health benefits of the ketogenic diet. If you want to learn more about the benefits of the keto diet please read the article 10 reasons why the keto diet is more healthy than you think.
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Is Intermittent Fasting Keto
This way of eating can align with keto, and some research shows that it can help you achieve better fasting results .
Rather than thinking of these approaches as intermittent fasting vs keto, they can work together to ensure you dont feel hungry since youll enjoy healthy and satisfying fats during your eating widow.