Greater Loss Of Belly Fat
Fasting may be more effective for reducing belly fat compared to other weight loss practices.
Aside from physical appearance reasons, heres why thats a big deal.
The presence of visceral fat, the scientific name for belly fat thats inside your abdomen, may indicate higher inflammation levels in your body. And its associated with a higher risk of heart attack and heart disease, too.
Fortunately, by fasting, you can reduce your belly fat, which may also reduce the risk of heart problems.
Stages Of Intermittent Fasting
After reading a few articles online that talked about the stages of intermittent fasting, I decided to create my own classification:
Would you like to learn more about how intermittent fasting can help you achieve your health and weight loss goals? Dont forget to check out my free Intermittent Fasting 101 Workshop!
Risks Of Combining Keto And Intermittent Fasting
Just like other dietary practices such as the potato diet, the combination of keto and IF also poses some risks and disadvantages. Being aware of these downsides lets you determine whether or not it fits your body and health condition. Similarly, youll be able to adjust the dietary method according to your preferences or goals.
Hard to Maintain
If you dont have much self-control or discipline when it comes to food, this dietary regimen can be unsustainable. Indeed, fasting for a long period of time and restricting caloric intake can be quite challenging. Many factors such as food cravings or constant hunger can make this eating plan difficult for some. Constant restriction to food may cause a person to binge-eat which could then lead to weight gain instead of shedding off a few pounds.
If you have an active lifestyle, intermittent fasting could be unsuitable for you. Being always on the go requires you to eat more so that youll be able to produce energy and meet nutritional needs. As a result, you could feel too tired or hungry to keep up with your activities. When it comes to keto, having a low-carb diet can lead to a lack of energy. You might experience nausea or dizziness that could eventually result in headaches, migraines, and increased stress. Make sure that you consider your lifestyle before pushing through with the keto and intermittent fasting plan.
Possibility of Eating Disorder Development
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Intermittent Fasting And Ketosis Schedule
After looking at the intermittent fasting stages breakdown, you have a general idea of how long it will take you to achieve ketosis without the keto diet. However, I want to give you a few more pointers that will help you come up with hour own intermittent fasting schedule suited for ketosis.
First of all, if you have never been in ketosis before, it may take longer. You may choose to go on the keto diet for 7 days to speed things up. If so, I have a 7-Day Intermittent Fasting Keto Meal Plan that will help you do just that. If you use the meal plan, you will notice that I dont recommend you skip lunch when you are on the keto diet. Thats because the keto diet mimics fasting so you dont need to fast as long. Another thing I want to mention is that if you choose to try the keto diet to become fat-adapted, plan to feel unwell for a few days. I did it myself and even though I was already in ketosis most days through intermittent fasting , I still had the keto flu.
Fasting in definitely a more gentle way to achieve ketosis, but it will take longer.
How Long Does It Take To Go Into Ketosis When Fasting
In case you are on a ketogenic diet, you already are in ketosis when fasting and burn fat for energy efficiently. On the other hand, if you follow a standard American diet , you will not get into ketosis in 16 hours since carbohydrate stores are full. In this case, you would need to go cold turkey with a prolonged fast to have a chance to enter ketosis
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Will I Still Lose Weight With Intermittent Fasting Without Keto
Most people will lose weight and mostly fat mass on an intermittent fasting plan. The main reasons are that most people do eat less calories while intermittent fasting, but there may also be a benefit from improved hormonal response to the intermittent fasting.
Short periods of fasting can increase growth hormone and have an anabolic effect on the body as long as protein intake is adequately maintained.
What Are The Side Effects Of The Ketosis State
While ketosis does provide some nice benefits, there are a couple of side effects that you need to know about. You might have experienced some of these while fasting. Various doctors suggest that you can prevent these symptoms the best by drinking a lot of water. Ive also figured out that drinking water is one of the best ways to prevent these side effects.
Headache, Fatigue, Brain fog, Irritability
These symptoms are very common during ketosis. They happen because you suddenly start eating fewer calories and fewer sugars. Your body needs to adapt give him some time.
Dont freak out because I say this, but these symptoms could be a good sign: it shows that you are getting close to the ketosis state . This is a very natural side effect. Electrolyte supplements can help a lot against these symptoms.
Other symptoms are: constipation, trouble sleeping, nausea, stomachache, dizziness, sugar cravings, cramps, sore muscles
Oh, and in case you suddenly experience bad breath, dont worry. This is completely normal and is also called the Keto breath. To combat this side effect, I recommend that you always brush your teeth and always have chewing gum handy.
Another thing is, that ketosis, which is commonly caused by a keto diet or intermittent fasting, can affect breastfeeding. This is why you should not start with a keto diet or intermittent fasting until you have completed your breastfeeding phase.
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Can Intermittent Fasting Work Without Keto
Intermittent fasting can indeed work without keto. It has been used as an eating style for centuries for weight loss and other benefits.
Following a fasting routine with keto will still allow you to reap its benefits.
The reason being for combining the two diets is to maximise benefits. Also, to reach ketosis quicker which encourages excelled fat burning and use of fat storage.
Many weigh up intermittent fasting vs keto. Both have become extremely popular for weight loss. Some use them for the other health benefits. And, both are very effective.
To put it simply, both of these will work effectively for whatever you wish to try them for. Whether that be weight loss or improving heart health. There is not enough evidence to suggest one is better than the other. It all depends how much work you put into the diet and also on the individual themself.
For most, intermittent fasting may be easier to sustain longer term due it being more of a lifestyle change as opposed to a dietary change. Again, it all depends on the individual.
Like all diets, there are some ups and downs. For this combination diet, they are as follows:
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Fasting Can Help You Enter Ketosis Sooner
Heres how intermittent fasting works: When your body is in a fasted state, it starts burning your fat stores for energy. Sound familiar? Thats because a very similar process happens when you enter ketosis.
When you deplete your body of glucose, your body will start burning fat stores, or ketones, for energy. But heres the thing when given the choice, your body will choose glucose as its primary fuel source, every time. Therefore, you have to restrict your carb intake considerably to switch to burn ketones .
When following a low carb, high-fat diet is not enough, intermittent fasting can help you enter ketosis. This will help deplete your glycogen stores faster, thereby helping you enter a ketogenic state.
Who Should Try Combining Intermittent Fasting And Keto
If you’re looking to shed pounds quickly, the IF and keto combo could be the right one for you. It may depend on what pre-existing health conditions you have.
“Individuals with type 2 diabetes may benefit from ketogenic diet and IF as it may aid with weight loss and potentially allow you to reduce your medications,” says Gyimah. People who’ve been diagnosed with prediabetes may also see similar benefits, including dropping pounds and reducing insulin, Gyimah adds.
However, if you have type 1 diabetes, keto might not be safe. People with type 1 who try this diet may be susceptible to a condition called diabetic ketoacidosis, Gyimah says, which basically means the buildup of ketones in their bodies can be dangerous. Regardless of what health conditions you have, it’s best to check in with your healthcare provider before starting any dietary changes, especially keto or IF.
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Intermittent Fasting Vs Calorie Restriction
Hereâs where it gets tricky: calorie restriction can also lead to weight loss and changes in cardio-metabolic markers.
Some mouse studies have kept calories constant to evaluate intermittent fasting independently and only changed the feeding schedule. They have compared a regime of caloric restriction with intermittent fasting to a regime of calorie restriction alone. These studies have yielded somewhat mixed results, so there are no clear answers to be had there.
More research is needed, but so far, it seems some forms of intermittent fasting could be a good alternative or can supplement the possible health benefits of calorie restriction.
One human study on intermittent fasting, which involved changing only the timing of peopleâs meals without any calorie restriction, found very negligible results for participants.
This interplay can make it hard to know whatâs really behind the weight loss, blood pressure changes, insulin and glucose regulation, and other effects seen in research and people who follow intermittent fasting regimens. Is it the timing, or the reduction in calories that yields results?
âI think thatâs mainly just driven by people eating less.â
Three of the five fasters Inverse interviewed also practice a ketogenic diet, have cut out certain foods , or exercise while intermittent fasting, which may contribute to their results.
But Longo tells Inverse that this kind of drastic restriction isnât recommended.
The Bottom Line On Combining The Keto Diet With Intermittent Fasting
The keto diet is a restrictive high-fat diet, and intermittent fasting restricts the number of hours you will be eating. There is a lack of research on each diet alone, along with this combined plan, so its unclear exactly what youre getting into if you try them individually or together.
If you decide to give the diets a go, know that they are extremely restrictive, so it may be difficult to stick with the low carb count and confined eating window.
Before deciding to follow keto and IF together, be sure to consult your healthcare team. Your provider can help you determine whether this combined diet plan is a good fit for you, and then they can help you adjust any meds youre on to help increase your chances for success in the safest way possible.
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Intermittent Fasting And Keto Combined For Weight Loss
Questions Answered: How to do intermittent fasting on keto? What is intermittent fasting keto? What meal do you eat to break intermittent fasting on keto? Do you have to do keto while on intermittent fasting? What is the difference between intermittent fasting and keto?If youve been on the keto diet for a while, youve probably heard about intermittent fasting. Some experts suggest that combining these two eating styles could send your fat-burning into overdrive and turn you into a well-oiled machine.While theres a lot of potential benefit in combining these two meal plans, its possible to overdo it, wreck your adrenals, and send your hormones spinning out of balance. Understanding the nuances of these two diet plans is critical to using them effectively and avoiding harm to yourself.This comprehensive guide to the ketogenic diet and intermittent fasting will help you understand both diets, how they work and why, and what benefits you might receive from using them in conjunction with each other.
Intermittent Fasting Without Keto: Why It Works
Many people turn to intermittent fasting and the keto diet for weight loss. Why? Because these two methods are much more sustainable than calorie restriction long-term, but can you benefit from intermittent fasting without eating keto, or do you need to do both to achieve the best results? Find out in todays blog post.
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Keto And Intermittent Fasting Combined: Pros Cons And Tips
Combining keto and intermittent fasting is an advanced way of acquiring a fit body and living a healthier life. Indeed, many are enticed by the promising weight loss benefits that this combined dietary plan offers. The Keto Diet combined with Intermittent fasting are also associated with various health benefits that can improve ones medical conditions. Learning more about this combined dietary practice helps determine whether or not it fits your lifestyle and long-term goals. More importantly, it lets you explore a holistic approach in enhancing your physical health and overall well-being.
What Is The Keto Diet
The keto diet is not a new diet to the market. It dates over 100 years ago to the 1920s. Keto stands for ketogenic. Keto is a shortened version of the original name.
The ketogenic diet was introduced many years ago as an epilepsy treatment. This was the then original keto diet. Epileptic patients found that carbohydrates made their symptoms worse. As it increased the risk of developing epilepsy, patients changed their diet to a 4:1 ratio of fat to protein and carbs. 90% of the keto diet calories were from fat. Then 6% from protein and 4% from carbs.
The keto diet is now often known for its many other health benefits. The ketogenic diet is often known for its weight loss and heart health benefits. As well as reducing cholesterol, treating brain disorders and lowering blood sugar levels.
The keto diet limits carbohydrate intake, which allows room for more fats and proteins. Which makes the ketogenic diet very beneficial for quick weight loss. Fat and protein are btoh incredible sources energy. Both improve energy endurance. They are also the reason for the diet being very beneficial for your health.
With the knowledge of the keto diet in mind, lets take a look into what intermittent fasting is:
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What Is Intermittent Fasting And How Does It Work
Disclaimer: This intermittent fasting podcast episode has a lofty amount of disclaimers.
Disclaimer on our disclaimer: We know our listeners are smart, independent thinkers. Medical disclaimers are just a requirement these days.
We are pretty darn excited about this weeks show! Dr. Harriet Hansell is back on the podcast to tell us how to effectively use intermittent fasting. You may remember Dr. Hansell from our functional medicine podcast episode, which was wildly popular, so were thrilled to have her back. We both do intermittent fasting with Dr. Harriets guidance and we tell you why we turned to this method.
After you hear our success stories on this episode, you may be curious about trying this type of fasting for yourself. Dr. Hansell tells you why it works, how do it correctly, and tips for continued success. We will give you this important teaser: It isnt about calorie counting or calorie cutting .
We mentioned The Obesity Code in this episode. If you want to give it a read, you can purchase it here:
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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.
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