Health Benefits Of Ketosis
Being in ketosis means that you have a build-up of ketone bodies in your bloodstream. When this happens, you may notice that you feel different. First off, most people will experience the keto flu when getting started on the keto diet. A few days into the diet, you feel sick and tired. It usually lasts a few days before you can experience the benefits of ketosis. Here are some of these benefits:
Now that you understand how ketosis works and the benefits it may have on your body, let dive into intermittent fasting and ketosis.
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.
/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…
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Challenge #: Sleep Issues
Many folks have trouble going to bed hungry, and its not just a psychological quirk. In fact, fasting increases alertness chemicals like adrenaline and orexin-A that can make relaxation difficult.
What You Can Do: Back Off The Fasting. If you cant sleep, consider backing off to an easier fasting regimen. For example, step down to 16/8 from ADF. The benefits of fasting probably dont outweigh the harms of sleep deprivation. When in doubt, listen to your body!
Intermittent Fasting And Ketosis
Your body runs out of glycogen and starts using fat for fuel on the keto diet, but this also happens when you are practicing intermittent fasting . After a 12 hour fast, your glycogen reserves are getting low. Exactly how long it will take your body to release ketones depends on many factors, including whether you have been in ketosis before or not.
With experience, you will be able to feel when you are in ketosis. For me, it takes around 18 hours each day. You will need to experiment to find out how long YOU need to fast .
Intermittent Fasting Vs. Keto
In a way, the ketogenic diet mimics fasting by helping your body run out of glycogen without avoiding food. For those getting started, doing the keto diet is a great way to kickstart ketosis fast. Intermittent fasting will be a lot easier once you have been in ketosis.
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Musts To Help You Get Into Keto Easily And Feel More Energetic
It does take around 2 to 10 days for some people to get into ketosis, depending upon how used to running on glucose their body is.
This is because the body has to manufacture whole new enzymes to use ketones for fuel.
Once you do, youll dump a lot of fat.
Therefore, its crucial to follow the program to keep the liver healthy while dumping all this fat off the body.
Some people begin to experience side effects when going through this adjustment period like flagging energy or keto flu.
There are easy ways to remedy this.
Here are the 5 musts I recommend to make adjusting to keto and IF easy and effective.
What To Eat While Intermittent Fasting
During your fasting window, you shouldnt eat anything. During your eating window, enjoy nutrient-dense keto foods like healthy proteins, vegetables, and fats.
Avoid breaking your fast with processed foods, carb-heavy meals, and dirty keto foods, as these can hinder the health benefits of fasting in the first place.
What Are The Health Benefits Of Combining Keto And Intermittent Fasting
The main benefit to combining keto and IF really is weight loss, because you’re majorly cutting back on calories. It could be potentially beneficial for people with type 2 diabetes to lose weight as well. But there isn’t much research out there yet on other prominent health benefits of combining the keto diet with IF.
“However, if you are consuming plenty of vegetables, healthy fats from nuts and seeds, and good-quality protein, that will help you maintain healthy eating habits throughout your diet,” Gyimah says. When you get into that routine of packing veggies, a.k.a. antioxidants, lots of protein, and good fats into your diet, it may support lean muscle mass while you lose weight, she adds. Plus, the fiber and antioxidants from those foods can only help your gut health and your immune system as well.
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Wont Intermittent Fasting Burn Muscle
That depends on the person and the duration of the fast. During fasting, the body first breaks down glycogen into glucose for energy. After that, the body increases body fat breakdown to provide energy.
Excess amino acids are also used for energy, but the body does not burn its own muscle for fuel unless it has to.49
Some studies, however, suggest that leaner individuals are at higher risk of lean body mass loss, and even reduced metabolic rate. Yet it appears this is less of a concern with overweight subjects.50
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.
Intermittent Fasting Keto = Fast Weight Loss And Improved Health
The reason keto and IF are so good for physical and mental health is because both of these dietary methods act as healthy stressors to the body, just as exercise does, setting off powerful adaptive, healing mechanisms that improve health.
Its really not about losing weight to get healthy see, its about getting healthy to lose weight and keto and IF help you to improve health so you can lose weight and maintain that new weight.
I have followed this way of eating for years.
Keto and IF helped me to get healthy, lose weight, and maintain this low weight for years while eating a lot of delicious food and never feeling hungry or deprived.
Eating this way is also very anti-aging.
The keto diet is rich in healthy dietary fats and all the fat-soluble vitamins essential for collagen synthesis.
Youll look better and feel better than you ever have following the keto + IF approach.
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And now, new researchers have claimed that some diet plans can not only manage weight problems effectively but also prevent or treat diabetes to an extent.
While we know that some lifestyle diseases are the result of poor eating and low levels of physical activity, it has now emerged that some popular diet schemes like keto and intermittent fasting can help reduce the damage caused by diabetes and other related cardiometabolic disorders. Once you start losing weight.
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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.
Intermittent Fasting And Keto
When you eat fat and protein, your body is forced to adapt to operate on fat for its fuel as opposed to carbs.
Restricting carbs and glucose will help your body convert its fat into ketones, and use them as its primary source of fuel this process is known as ketosis, and there are two ways in which your body can enter this state.
The first way is by eating to induce it and fasting.
Therefore, its safe to assume that when you put the two together, it makes a formidable combination for easier weight loss.
When fasting, your body enters a state what is often referred to as a fast period.
During this time, it doesnt have any source of glucose energy available, and as a result, your liver starts breaking down its fat into ketones therefore, fasting alone can trigger ketosis.
A lot of experts in the industry recommend fasting for a short period of time before starting a keto diet, as it often speeds up the transition, pushing your body into the highly metabolic state of ketosis.
And, when you fast intermittently while your body is in ketosis, you can help maintain this state.
Personally, I love fasting, mostly because its so simple.
I wake up, skip breakfast and then train while still in a fasted state.
If youve ever visited my home or shadowed me at work, youll soon realize that my life is pretty hectic, even crazy, so doing this is just one less decision I have to make.
This way of eating isnt one-size-fits-all.
Whats my point? Trust me, I do have one!
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Intermittent Fasting For Healthy Aging
Fasting is one of the biological stressors that triggers autophagy a process where your body clears out dead or underperforming cells and regenerates and recycles damaged proteins.
Autophagy is extremely important and a natural process that plays a significant role in preventing diseases such as cancer, neurodegeneration, diabetes, cardiomyopathy, autoimmune diseases, liver disease and much more.
Regular fasting also puts an adaptive cellular stress on the body which in turn allows your body to cope with more severe stressors that may occur and thus protect against potential disease progressions.
This concept is known as hormesis when an exposure to a mild stress causes cells in your body to become more resilient against other, more severe stressors.
Many of the benefits of fasting are due to these essential physiological processes.
Similar to ketosis, IFs positive effects on aging are coming to light as more studies show that it has a profound ability to decrease blood pressure, reduce oxidative damage, improve insulin sensitivity and glucose uptake, and decrease fat mass all factors that contribute to enhancing health and longevity.
Whats The Best Approach
Recommendations vary about the ideal way to fast.
- Some people suggest the eating window style , as it fits well with regular daily patterns. The site Perfect Keto offers important information about how the 16:8 version fits into a keto diet.
- Others recommend alternative day fasting, as it can be less stressful on the body.
There are also alternative patterns, that specifically focus on the keto diet.
For example, the Tim Ferriss 3-Day Fast Protocol is promoted as a fasting method to help people get into ketosis quickly. The approach takes advantage of exogenous ketones and/or MCT oil, along with fasting approaches. You can find full details at the site Eat Move Hack.
You may find other recommended approaches too.
Realistically, the best option is the one that works for you. You might find that a 16:8 or an 18:6 diet is easy. Or, you might prefer to fast less frequently for longer periods of time.
There is no single best way to fast
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How To Combine Ketosis And Intermittent Fasting
In a nutshell, ketosis and IF are extremely complementary, but if youre new to both, you should probably start with one or the other.
Good news first: people who follow the keto diet can become fat adapted, which can make fasting much easier.
However, the potential for problems exists when people whove never tried a very low carb diet or fasted before combine the two strategies.
Issues like keto flu or trouble dialing in your keto diet can be made much worse by fasting, and the brain fog and lethargy some people experience early on during fasting can contribute to feeling worse on keto.
We recommend that you go keto first, allow your body to adapt to a healthy low-carb diet and produce ketones for at least a month or two, and incorporate fasting only after youve got a handle on the keto diet.
Done correctly, fasting on keto can help you break through weight loss plateaus along with all the other many health benefits mentioned previously in this article.
On the other hand, if youve already been fasting for several weeks or months but arent keto yet, you can consider adopting a ketogenic diet if fasting is comfortable for you.
But if youre not fully comfortable fasting yet, youd be better served by holding off on going keto until your body adapts to fasting.
Although going keto is beyond the scope of this article about fasting, dont miss the important insights about keto vs. fasting in the following sections.
/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.
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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.