What Are The Benefits Of A Keto/if Diet
Proponents of combining IF with a keto diet for weight loss suggest that the metabolic effects are one of the biggest benefits.
Unlike many weight loss strategies that focus on significantly reducing total calories, the Keto/IF approach doesnt necessarily require a decrease in caloriesonly a change in where those calories come from, and when you eat them. Many individuals opt to decrease total daily calories, but only slightly.
The result is that your body burns fat stores due to ketosis and fasting rather than low calorie intake. When ones goal weight is met, its suggested that maintaining weight loss is not as difficult since total calorie level and metabolic rate for not forced to decrease significantly.
Another benefit suggested by Keto/IF books is that fat provides satiety and suppresses appetite. Think about the last time you ate a meal really high in fat then think about how you really didnt even think about food, hunger, or appetite for a large remainder of the day. Since the majority of calories come from fats and oils, theres natural appetite suppressiona particularly nice perk when one is trying to maintain a 16-hour fast.
How Many Calories Should I Eat During Intermittent Fasting
How many calories should I eat during interval fasting? Can interval fasting cause a calorie deficit?
Intermittent fasting is not a diet. And thats a good thing because short-term diets are doomed to failure from the start. Because once the diet is over, the discipline usually ends, and the old habits return. Hello, yoyo effect.
And baby stapes, you can start with the 14:8 or the 16:6 form. After that, you can take it to the next level and try more advanced forms like the OMAD diet.
Intermittent Fasting 1: 8 Vs 1: 6
When comparing the intermittent fasting 16:8 vs. 18:6, it is clear that for those who are new to such an eating approach, the 16:8 fasting may be better, as it has a bigger eating window. Both these types require that you dont eat anything during your fasting period, and both have similar benefits. So, you can choose either of them, depending on how busy your day usually is and how well you can manage your time.
You May Like: Psa Blood Test Fasting Necessary
What Is Intermittent Fasting 16/8
The 16:8 fasting method means you fast for 16 hours and then have your meals during the 8-hour window.This plan is relatively effortless to follow. If you tend to eat a late breakfast and an early dinner the 16/8 method will be easy for you!You can have your first meal at noon and your last meal at 8 p.m. If youre a fan of breakfast, have it at 8 a.m. and then stop eating after 6 p.m.
Its not an easy task for late snack lovers, but it sure brings results.
What Dr Michael Smith Says:
Does It Work?
Even though many health experts dont recommend fasting, if youre going to do it, the authors of this plan have it right. Eating 500-600 calories a couple of days a week will be tough, but its doable.
One reason experts tell people not to cut way back on calories is that it can slow your metabolism, making it even harder to lose weight. But studies show that fasting from time to time can be an effective strategy for weight loss. In addition, cutting calories on a couple of days instead of every day may help preserve muscle, so you lose mostly fat.
Mosleys team found that people dont overindulge on the non-fasting days. Other research suggests they may be right. But its ultimately up to you to make sure you dont sabotage your weight loss efforts on the off days.
Is It Good for Certain Conditions?
If you have diabetes, this is absolutely not the weight loss plan for you. It could be dangerous, especially if you take medicine, and lower your blood sugar into unsafe — even deadly — territory.
For others, there are some early studies that show it may help improve some risk factors for heart disease, including blood pressure and cholesterol. Though any weight loss plan that drops the pounds is likely to also have this effect.
Talk to your doctor first before trying a fasting diet. This approach could put extra stress on your body.
The Final Word
Also Check: Is 119 High For Fasting Blood Sugar
How Fast Can You Lose Weight On Intermittent Fasting 1: 6
A persons weight loss pace depends on lots of factors and varies individually. Technically, the more calories you reduce, the faster you shed pounds. However, that is not always the case. Drastic calorie restriction may cause your body to enter the surviving mode, where you may stop burning fat and start burning muscles instead while packing on energy in the form of fat. Experts recommend losing 1-2 pounds a week . Such a weight loss pace is the safest and the most sustainable.
How Much Weight Can You Lose On 1: 8 Diet
To lose weight on the 16:8 diet, its important to match the fasting with healthy eating and exercise. If done so correctly, theres a typical weight loss of around seven to 11 pounds over a ten week period. This is according to a review of 40 different studies published in Molecular and Cellular Endocrincology who found that on average, someone weighing just over 90kg would lose 5% of their total body weight in the ten week period.
A 2018 study published in the Journal of Nutrition and Healthy Eating revealed that the 16:8 diet plan can help people lose weight, without having to count calories as the 8-hour fast produces the same kind of calorific restriction and weight loss.
However, whether theres a distinct weight loss advantage achieved on the 16:8 diet compared to other diets remains to be seen. Some studies have demonstrated that theres almost no difference between people who do intermittent fasting compared those who count calories and cut back on unhealthy food.
Don’t Miss: What Is 14 10 Intermittent Fasting
Are There Any Side Effects Of Intermittent Fasting 20/4
Yes, there are. Some downsides of participating in a fasting eating plan include:
- May lead to a binge-eating disorder This is a serious eating disorder in which you frequently consume unusually large amounts of food and feel unable to stop eating. Fasting has been linked to the increase in the onset of binge-eating .
- May lead to nutrient deficiencies Since you are eating during a very small window, you are unlikely to consume the recommended servings of fruits and vegetables per day. Nutrient deficiencies that can lead to anemia, fatigue, weakness, poor eye health and immunity, short term memory loss, diarrhea, dementia, and skin disorders, muscle loss, osteoporosis, and depression .
- It has no basis in science As we mentioned above, this diet was developed by an ex-military guy who based all his findings from his experience during active duty. He is neither a scientist, nutritionist, nor a dietitian. On the other hand, most of the benefits mentioned have been linked to fasting in general or other forms of intermittent fasting and not the 20/4 method.
How Effective Is Intermittent Fasting 14/10 And What Are Its Benefits
Although most studies on this matter were conducted using 5:2 or 16:8 types of fasting, some provide reputable evidence in favor of intermittent fasting 14/10s effectiveness at improving cardiometabolic health . In general, intermittent fasting has been shown to not only help you reduce your calorie intake, but also improve metabolic markers such as insulin sensitivity . As mentioned previously, when your body enters the state of ketosis, it begins to burn fat, preserving your lean muscle tissues. It is recommended that you workout during your eating window, as vigorous physical activity may cause hunger.
Studies also show that such an eating pattern may improve cardiovascular health , lower blood pressure, and decrease the risk of serious health conditions such as type 2 diabetes and obesity .
This type of intermittent fasting can be a great variant for those who find it difficult to follow the 16:8 fasting. If you sleep 8 hours a day, which is recommended for any adult, you have only 6 hours of fasting left. Besides, a 10-hour eating window is long enough to avoid hunger pangs and still is effective. It may also help you shed pounds.
Also Check: Is 119 High For Fasting Blood Sugar
Intermittent Fasting 16/8 Vs 20/: Which One Should You Try
If you are a beginner, the 16/8 method would be better for you than jumping headfirst into the intermittent fasting 20/4 method. Unlike the latter, the former gives you less time to fast, translating into a longer feeding window. Once your body gets used to the 16:8 variation, then you could choose to attempt a 20/4 intermittent fasting meal plan.
Can You Eat Carbs While Intermittent Fasting
It takes human discipline to fast every day. The reason is that when youre fasting, your body is low on sugar and energy. It craves high carbohydrate foods with sugar as well. Whilst you could still achieve your weight loss goals without eating a clean diet, over the long run this may be detrimental to your health.
Recommended Reading: Intermittent Fasting And Alcohol
What Does Intermittent Fasting Do
Intermittent fasting is about when you eat, not what you eat. Itâs essentially blocking out times during the day or during the week when you fast or refrain from eating. Some popular versions of intermittent fasting include
- The 16:8 schedule
- The 5:2
- Alternate-day fasting, or periodic fasting with occasional consecutive fasting periods
Scientists think when we stop eating for extended periods of time, our bodies undergo a âmetabolic switch,â where the body moves from using glucose for energy to fatty acids and their descendants â molecules called ketones .
Matthew Phillips, a neurologist at Waikato Hospital in New Zealand, tells Inverse the switch gives our bodyâs cells a âmild bioenergetic challenge of nutrient deprivation by hunkering down and focusing more on maintenance, stress resistance, repair, and metabolic efficiency, rather than growth.â
Intermittent fasting may or may not result in an intake of fewer calories naturally, and people who fast intermittently may or may not have weight loss in mind. Proponents of intermittent fasting talk about their reduced inflammation, improved energy, mental clarity, and improved diabetes management – but research on humans in the long term is not yet conclusive.
What experts say about intermittent fasting vs. calorie restriction
â… there are health benefits that go beyond this calorie restriction.â
Intermittent fasting and ârealâ people
Week Three Phase Three
This is known as the concluding fat loss week or the high-carb high-protein cycle. During this week, your food consumption should be as follows :
- 1 to 2 days high in carbs
- 1 to 2 days high in protein and low in carbs
- one to two days high in carbs
- 1 to 2 days high in protein and low in carbs
High-Carb Days
1. Undereating window Eat the same foods that you had been eating during the first week.
2. Overeating window Break your fast with the same salad that you have been having. The next large meal or smaller meals should consist of cooked vegetables, some animal protein, and one main source of carbohydrates like corn, rice, potatoes, whole-wheat pasta, barley, or oats.
High-Protein Low-Carb Days
1. 20-hour Underfeeding window The same foods and drinks that you have been having throughout the previous weeks.
2. 4-hour Overfeeding window Break your fast with the same salad, and the next meals should have 227 to 454 grams animal protein and some cooked, non-starchy vegetables.
3. Fruit While you should not consume grains or starchy veggies during these days, you can have some fruit if you are still hungry at the end of the night.
Once you have completed this 3-week phase, you are supposed to start it all over again. If this suggestion does not appeal to you, just stick to the undereating rules set for the 20 hours and then consume healthy, high-protein meals in the 4-hour overfeeding window.
Also Check: Can You Drink Alcohol With Intermittent Fasting
How Does The 1: 8 Diet Work
The 16:8 diet works on an hourly basis. So each day you can eat within an 8 hour time frame and fast for the remaining 16 hours. The best part? You dont have to restrict your calories when eating during the 8 hour window. As long as you eat healthily in your 8 hour time frame, youll see the weight drop off.
Experts say that the 16.8 diet restricted schedule gives our bodies the chance to process the nutrients stored in foods and burns away calories. Plus, you wont go hungry like you do on those two fasting days on the 5:2 either.
As Tom Jenane, nutrition and fitness expert explains, The 16:8 diet is a brilliant form of intermittent fasting that has proven results in a number of cases.
Jennifer Aniston is a famous fan of intermittent fasting.
As well as Jennifer Aniston, other Hollywood names who have seen success after following the 16:8 diet include Hugh Jackman, who reportedly used the diet to get in shape for his Wolverine films and actress Jennifer Love Hewitt.
What Can Yu Eaton A Keto Diet
Damn, Dai Jie, you are stupid, you want to attack the How Many Calories Do You Need On A Keto Diet Doing Intermittent Fasting white ring on the neck of the black evil dragon charm, what are you attacking its is ultra fast keto boost safe head Look at me Najia Tu corpse flew over with the bone spurs in his hand.
Read Also: Is Fasting Necessary For A1c Test
May Reduce The Risk Of Cancer
Numerous animal studies suggest that intermittent fasting may reduce the risk of cancer. Such an effect may be the aftermath of weight loss, reduced inflammation, and insulin levels, which are caused by this eating pattern.
A 2019 review in people with cancer states that fasting reduced some of the side effects of chemotherapy and increased its effectiveness. The review suggests that fasting may deprive cancer cells of nutrients, making them more susceptible to the toxins in chemotherapy .
A Glimpse At An Intermittent Fasting
Due to such a great amount of training and diets, nowadays people can reach their goal while doing and eating what they like. While some nutritional plans limit the number of consumed calories in general, some aim at the restriction of certain nutrients, and some ban particular types of food. There is a nutrition philosophy which states, not what to eat, but when.Today you will look at least famous intermittent fasting 14/10.
This eating pattern is called intermittent fasting and it is widely used to lose and maintain weight and improve health . Its main principle is that you are allowed to eat during a certain period of time, which varies depending on what type of fasting you stick to, then followed by the fast when you should only drink water . There are different variants of this nutrition pattern, the most popular are 16:8, 12:12, alternate day, and 5:2 fasting .
Read on to find out what intermittent fasting 14/10 is, how effective it is, and how you can improve the results of implementing this nutrition philosophy into your routine.
Also Check: What Is 14 10 Intermittent Fasting
What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
What Can You Eat On The 1: 8 Diet
This diet isnt suggesting you cram all the food you can into 8 hours. You need to make sure youre eating a balance of fat busting and health boosting foods. Experts have suggest making sure you get a balance of lean meat, eggs, dairy, vegetables, nuts and beans each day.
Make sure to eat a balanced diet.
Tom said, Many people fail the 16:8 diet by packing in too many calories into the 8 hour period, often trying to get some in before the 8 hours ends. You should still be following a strict diet with a complete nutritional breakdown, to ensure you are consuming a targeted number of calories, not to mention macro nutrients and ensuring youre not consuming too much sugar.
Don’t Miss: Can You Drink Alcohol On Intermittent Fasting
What To Eat During Intermittent Fasting
One mistake that beginners often make is eating anything and everything during their every eating window. They erroneously believe that all calories are equal and that their body will burn what they eat during the next fasting stage.
The body, of course, burns calories, and especially fat, during your fast, but for the best results, you should still mind your diet.
Knowing what to eat after your fasting window will help you reach your goals of weight-loss and living healthier.
Some foods to avoid during intermittent fasting:
- Fast Foods
- Sweetened Fruit Juice
