Create Your Meal Plan
Plan your meals so you can start keto diet and intermittent fasting. For healthy fats, you can get them from avocados, coconut and olive oil, and grass-fed butter. Protein can come from eggs, fatty fish, and grass-fed meat. Your plant-based diet should be non-starchy veggies, such as nuts, seeds, and fresh herbs.
The Warrior Diet Day Fasting
This diet involves fasting all day and feasting during the night within a 4-hour window.
Popularized by the celebrity fitness coach, Ori Hofmekler, this type of diet also emphasizes eating healthier unprocessed food choices.
Therefore, when following a ketogenic diet and doing the Warrior Diet, youll have to be a little stricter and cut out any kind of food that is processed, which sadly includes bacon.
Intermittent Fasting And Keto: Should You Combine The Two
The keto diet and intermittent fasting are two of the hottest current health trends.
Many health-conscious people use these methods to drop weight and control certain health conditions.
While both have solid research backing their purported benefits, many people wonder if its safe and effective to combine the two.
This article defines intermittent fasting and the keto diet and explains whether combining the two is a good idea.
Perhaps the most popular kind of intermittent fasting is the 16/8 method, which involves eating during an eight-hour timeframe before fasting for 16.
Intermittent fasting is mainly used as a weight loss technique.
However, studies found that it may benefit health in many other ways.
For example, intermittent fasting has been shown to reduce inflammation and improve brain function and blood sugar control .
Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. Popular methods include the 5:2 and 16/8 methods.
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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.
What Not To Eat On The Keto Diet
Foods to avoid on the keto diet are pretty vast. It can feel overwhelming at first, but focusing on what you can eat will help you get over the hump at the beginning of your keto journey. That being said, its important to point out the hidden landmines that could sabotage your progress if youre not careful
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Dinner Follow Meal Plan Below
Add cheese/butter/dressings/oils to bulk calories, if needed. We also must get that protein that our bodies need . Think lean meat or fish here. Chicken is great because its high in protein and not too high in fat.
Wait, wait, wait, but I thought this diet was high fat? Yes, it is but we can get the fat from other sources. Dont you worry! Fats are very easy to add in, but protein is not as easy.
We can get fats from plenty of side items, sauces, dressings, and even straight from the spoon. If you need extra fats, just add more cheese, add a knob of butter, or make a side salad and dress it with a high-fat dressing and some olive oil.
The First 5 Days Of Keto
The Keto diet has a few side effects that may happen in the first 5 days.
These are normal, as with any diet and will quickly pass after a couple of days.
There will also be a difference if the diet is for children or adults.
Most of these side effects are manageable if you understand why they happen.
To have this knowledge beforehand means you will be able to minimize the effects and are less likely to quit.
It only takes a short time for your body to enter a state of ketosis from this point, the side effects will subside as your body adapts to burning fat for energy rather than glucose.
Please always, always seek medical advice before you start.
Prioritize your health for safety and long-term longevity.
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The Possible Health Benefits Of A Keto Intermittent Fasting Diet
There isnt research on the health effects of doing keto and IF together, but its clear that ketone levels increase when the plans are combined. This may help accelerate weight loss, says Dr. DAgostino. Still, everyone responds differently, so this may not be true across the board, he says.
Shemek has all of her clients use keto or the IF and keto combo. My clients are typically all prediabetic and overweight. Once they see and feel what eating in this way does for them including regulating their blood sugar levels they are able to stay on an IF and keto plan easily. The success of the combined approach reinforces their committment, she says.
One interesting way that low-carb IF diets are being studied outside of weight loss is for cognitive health. Richard Isaacson, MD, director of the Alzheimers Prevention Clinic at Weill Cornell Medicine and NewYorkPresbyterian in New York City, says that doing a low-carb, time-restricted IF may be beneficial for calming down insulin pathways and letting the brain benefit from cleaner burning fuel, which may offer benefits for people with Alzheimers disease.
Concerns About 16/8 Fasting
Intermittent fasting, especially the 16/8 approach, is completely safe and beneficial. Contrary to common belief, moderate calorie restriction is a healthy practice that improves your metabolic health.
However, if youre using it to get into ketosis, it might not be enough to get you there. If your fasting goal is to enter ketosis, you also need to follow a keto diet.
Not Satisfied After Eating
Realize that most people have insulin resistance which keeps the cells from taking innutrients. Its the lack of nutrients that will keep someone from feeling satisfied despitebeing stuffed after eating. Nutrient-dense foods are recommended. Examples are shellfish,fish, beef and cruciferous vegetables.
Why Intermittent Fasting Whats The Fuss
One of my answers to people who ask Why do you fast? Are you religious? is Because it can work for your goals!
Its a no-brainer that restricting your calories plays an integral role in weight loss.
But heres the thing when you fast, youre making this caloric restriction a walk in the park, especially if you use your sleeping period as a time to fast.
When done correctly, a healthy person can experience consistent weight loss.
Here are some other reasons why intermittent fasting is the way forward!
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Can You Exercise While Fasting
Have you been told to make sure to eat in the morning or before you work out? Otherwise where will your energy come from?! Next time you hear this, you can point to your thighs, waist or rear end! I promise, you have enough energy you carry around with you!
Check out this video to see how I incorporate Intermittent Fasting and Excercise!Want to take your workouts up a notch? Pair them with Ketones from Pruvit! Order a sample pack here
This Is An Electrolyte Deficiency Usually A Deficiency Of Potassium But Sometimes
If you are doing keto correctly , the cravings will go away within 3 days. If you stillhave cravings, add more potassium foods and ensure that there are no hiddencarbs in your diet.
This is also when I would recommend supplementing with B vitamins and electrolytes. Thiswill give the body a lot of extra support so it can make the transition to ketosis more easily.
This usually means you need more sea salt. Low sodium could cause this symptom. Whenyou are on a lower-carb diet, you do need more sea salt than you do on a high-carb diet. Take1 teaspoon per day.
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Step : How To Calculate Net Carbs
Youve probably heard that not all carbs are the same. Note that while keto diet focuses on total carbohydrates, net carbs are more significant since they exclude fiber.
What are net carbohydrates, you ask? Net carbs are the total amount of carbohydrates that are absorbed by your body. Fiber, which is commonly found in whole foods, goes straight to the colon and is therefore excluded from the calculation for net carbs.
Check out the nutritional value of unpackaged and unprepared meals like asparagus, strawberries, almonds, beef, and other things online.
Net carbohydrates are calculated by subtracting the fiber from the total carbohydrates for packaged items that have a Nutritional Facts label.
Net carbs = Total carbs Fiber
Blueberries 17 G Net Carbs
24 ProteinOn keto, you need to consume a moderate amount of proteinbetween 3 and 6 ounces permeal. The amounts can vary depending on a few different factors. Some people may even need8 to 9 ounces of protein per meal. The younger you are, the faster your metabolism is, and themore you work out, the more protein you’ll need.
Its not only important to look at how much protein youre consuming but also the quality of theprotein. Whenever possible, consume organic grass-fed meats, wild-caught fish and seafood,and pasture-raised eggs.
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How Long Should You Intermittent Fast
How long is intermittent fasting sustainable? When it comes to intermittent fasting for beginners, 24 hours or fewer is a safe limit.
Those more experienced with fasting may go 48-72 hours, or even longer however, youll have to experiment and work up to a long fasting window, and stop if it doesnt feel right or keeps you from doing daily tasks.
You can incorporate some form of fasting into your schedule every day, as long as you stay healthy and nourished with the right foods during your eating windows.
Is Fasting Suitable For Everyone
No. Fasting is not suitable for pregnant and lactating women, children, people with a history of eating disorders, and those with certain health conditions. If you have a chronic health condition or you’re otherwise concerned about whether or not fasting is right for you, please consult a medical professional before attempting your first fast.
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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.
Nuts Seeds And Full Fat Dairy
Nuts and seeds are sort of the cross-sectional food of the keto diet. They have all of macronutrients: protein, fat, carbs, and calories. Theyre a great keto snack, but the calories and carbs can add up. All nuts are keto-friendly in moderation, offering healthy fats and proteins, and moderate carbs.Full-fat dairy is also a cross-sectional food that offers both protein and fat. Follow the same rules for full-fat dairy as you would for meats. Stick to heavy cream, full-fat aged cheese , and full-fat yogurt. These are also pretty high-calorie foods that you shouldnt overdo if weight loss is the ultimate goal.If you find that your weight loss is stalled out on your keto diet, you should consider removing nuts, seeds, and dairy to see if theyre impeding your progress or causing your ketone levels to drop.
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Combining Intermittent Fasting With The Ketogenic Diet
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.
Should You Add Intermittent Fasting To Your Keto Diet
Intermittent fasting has become wildly popular over the past few years. Well-known doctors and researchers swear by it.
However, intermittent fasting isnt the magic bullet for health and weight loss that many make it out to be. Most of the benefits that we get from restricting our eating window can be explained by being in a calorie deficit.
While intermittent fasting, it is much easier for us to maintain a calorie deficit, which results in weight loss and improved metabolic function. This is arguably the main reason why skipping meals can be so effective for enhancing many aspects of our health.
With that being said, intermittent fasting can provide us with benefits that extend beyond a calorie deficit because fasting stimulates autophagy and ketone production. We take a closer look at how these two processes enhance our health in this article.
So, what does all of this mean for you? It depends on your lifestyle preferences and the results you are already getting for your diet.
Some keto dieters, for example, are already experiencing amazing results, so I generally suggest that they stick with what they are doing and only use intermittent fasting if they need to a plateau-busting strategy.
Conversely, other keto dieters simply feel best when they skip a meal or two, so they would do best with an intermittent fasting schedule that mimics their energy needs.
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- The 16/8 intermittent fasting approach means you fast for 16 hours and eat only in an eight-hour window.
- Fasting triggers autophagy, which is needed for healthy metabolism.
- IF has plenty of research-backed health benefits including better brain function, lower blood sugar levels, and lower inflammation.
- Fasting can be a great way to get into ketosis, but its not the only way.
- If you want to use fasting for ketosis, its ideal if you do it while following a keto diet.
What Is A Keto Meal Plan
When the body can not be dependent on carbs for energy, it begins to use fat kept in fat cells. This leads to the development of acidic ketones in the body. This results in a state of ketosis. According to a 2012 research study, adherence to a ketogenic diet plan regimen might increase fat loss within a six-month period, a decrease in waist circumference, and minimized fasting insulin levels. Easy Keto Intermittent Fasting Meal Plan
Another 2012 evaluation of research studies shows that a low carb diet plan, such as the keto diet plan, might result in important health benefits for individuals with diabetes. Cardiovascular disease danger elements might really improve.
Lots of people follow a ketogenic diet for a set quantity of time, before changing the approach.
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Benefits Of Intermittent Fasting
Were all crazy busy.
Really, is there anyone out there that has time to prepare X amount of meals to eat every 3 hours?
If you are one of these people, I take my hat off to you.
When you fast, you only really need to think about the food that youre going to consume in your eating window.
Lets face it were all so busy and life often gets in the way, so only having to think about what youre going to eat in a shorter amount of time is one less decision youre going to have to make on a daily basis.
Eating fewer meals in a window instead of those birdfeed-like ones throughout the day will also mean you can sit back and enjoy bigger portioned meals.
You wont have to worry about hunger because youll have eaten enough and youll feel satiated.
And, guess what?
Youll still have eaten fewer calories than normal.
At the end of the day, IF doesnt need that much time to prepare.
Itll also probably cost you less.
Instead of having to buy food and prepare six individual meals every day, you only need to make two.
Rather than having to stop whatever it is youre doing six times throughout the day, youll only need to do it twice.
And if youre like me, who hates any type of housework , youll only need to wash the dishes twice in a dayyou get what Im saying IF is more convenient and cheaper!
There are also the health benefits of IF that cant be overlooked.
It promotes growth hormone secretion and insulin sensitivity, two essential things for fat loss and muscle gain.