What Is The Ketogenic Diet
The ketogenic diet is a very low-carb, high-fat diet. In most versions of the diet, eaters are restricted to between 20 and 50 grams of net carbohydrates per day for a 2000 calorie diet. This roughly breaks down in macronutrients like this: 55% – 60% fat 30% – 35% protein 5% – 10% net carbohydratesNet carbohydrates take into account fiber and sugar alcohols and their smaller effect on blood sugar and ketosis. To calculate net carb intake, take total grams of carbs and subtract grams of fiber. That number is the net carbs for that serving of food. If the food contains sugar alcohol like erythritol, youll subtract half the grams of sugar alcohols from total carbs to reach net carbs.If youre trying to lose weight using the keto diet, youll still need to maintain a calorie deficit, but the idea is that by eating this way, your efforts will be much more effective than simple calorie restriction.
Isnt It Important To Have Breakfast Every Morning
Not necessarily. This appears to be an old misconception, based on speculation and statistics, and it does not hold up when its tested.57 Skipping your morning meal gives your body more time to burn fat for energy. Since hunger is lowest in the morning, it may be easiest to skip it and break your fast later in the day.58
Pay Attention To Your Macros
Your macros are still importanteven if you are fasting. Not getting enough of them can affect you on the longrun. For example, if you eat too little protein for a long time, you will beginto lose muscle mass.
Watch how I said over a longtime. Not hitting your ratios for a day or 2 is ok and isnt likely to causeany significant change. But you should still make sure youre getting enough.The best way to define your macros is by using a keto calculator.
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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!
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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Significantly Reducing Carbohydrate Intake
Ketosis occurs when a lack of carbohydrate forces the body to use fat as its primary energy source instead of sugar.
A person looking to reach ketosis, whether for weight loss, to reduce the risk of heart disease, or to maintain and control blood sugar levels, should aim to reduce their carb consumption to 20 grams per day or less.
However, this is not a set number. Some people may be able to eat more carbohydrate and still get into a state of ketosis, while others will need to eat less.
Fasting And The Keto Diet
You can also combine fasting with a ketogenic diet.
Several of the benefits of intermittent fasting come from your body being in ketosis a state in which you burn fat as your main energy source.
By eating a ketogenic diet, you can get your body into ketosis before you start fasting. A keto diet suppresses hunger and improves your health on its own. Pairing it with fasting provides even more health benefits.
You can start a keto diet today with a quick trip to the grocery store.
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Supplementation And Intermittent Fasting
Many people will make keto “bulletproof” coffee with MCTs, coconut oil, or ghee or butter. This promotes mental focus and satiety while still providing some of the benefits of fasting and ketosis. The term for this is called “fat fasting” and there are a great many people who follow this protocol and report similar effects to full-on IF.
Intermittent fasting is just one of many methods that can help you lose weight and lead a healthier life.
First What Exactly Is Keto
The goal of the keto diet is to eat meals that are 60 to 75 percent fat, 15 to 30 percent protein, and 5 to 10 percent carbohydrates. Doing so puts you into a state of ketosis, where you can burn ketones from fat instead of glucose from carbs, speeding up your metabolism and increasing the potential for weight loss . Between burning fat during ketosis, and losing water weight that you’d normally hold onto to store carbs for energy, you may drop quite a few pounds on keto.
Normal staples of a keto diet include healthy fats , meat, and dairy products. Foods that are off limits are any kind of pasta or bread, starchy veggies like potatoes, beans, and anything that contains sugar, including many cocktails.
There are some variations on the standard keto diet, and some of them include sneaking some carbs in. The cyclic keto diet involves eating keto five or six days out of the week, and then eating a small amount of carbs on the other day or two to replenish energy stores . There’s also the targeted keto diet, common in athletes as well, in which you basically carb load less than an hour before strenuous exercise for a burst of energythe object is that you’ll burn off the carbs before they’re stored as fat in the body.
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/8 Diet For Weight Loss And More
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.
How Intermittent Fasting Works: Insulin Reduction Ketone Production And Autophagy Induction
From a weight-loss perspective, intermittent fasting works by making it harder to overeat throughout the day. A simple rule like skip breakfast or only eat between 5 pm and 8 pm, can help prevent you from reaching for snacks or drinking calorie-dense beverages throughout the day that contribute to weight gain.
Even if you do build up a ferocious appetite while fasting, youll still find it difficult to overeat. In fact, intermittent fasting tends to decrease daily energy consumption and promote fat loss.
This means that you may be able to eat as much as you want and reach your goals as long as you stick to a shortened eating window or a limited number of meals.
When you first try intermittent fasting, your body will need to adjust itself to this new eating schedule. You may be hit hard by hunger pangs and potent cravings at first, but they will soon dissipate as your cells feast on stored fat and ketones.
The key mechanisms behind your ability to fast, lose fat, and improve your health throughout the process are insulin reduction, ketone production, and autophagy. As we accumulate time in a fasted state, our insulin levels decrease incrementally. This promotes the release of fat from our fat cells and stimulates the ketone-producing process known as ketogenesis.
As you continue your fast, youll enter a deeper state of ketosis, become more efficient at burning fat, and ramp up the self-cleaning process known as autophagy.
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Ready To Start Your Keto Diet
If youre still unsure about how to eat, what to eat or what to avoid, dont worry youre not alone! There is a little-known diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.
Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeksthe methods in The 28-Day Keto Challengeare all backed by science.
Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the dietand lose weight and improve your life in 28 days.
Will I Lose Weight
Most likely.64 If you have weight to lose, it is extremely likely that you will lose weight if you do not eat.
In theory, its possible to eat more after fasting, of course, cancelling out the weight lost. But studies generally show that most people tend to eat significantly less overall.65
I call intermittent fasting the ancient secret of weight loss because it might be one of the most powerful dietary interventions for weight loss, yet it has been mostly ignored by doctors and dietitians for a long time.66
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/5how Are Keto And Intermittent Fasting Different
While the Ketogenic diet focuses on the intake of low-carb foods and high-fat foods, which is then used as fuel, Intermittent Fasting works by following a time-restrictive eating schedule. Simply put, while the Ketogenic diet emphasizes lowering carbs and using fats as a primary energy source to lose weight, Intermittent Fasting works by moderating your eating patterns, without really restricting anything.
Intermittent Fasting Writes Weight Loss Success Stories
The bottom line is that intermittent fasting is the most effective way to lose weight, no matter how overweight or old you are.
My success stories range from people in their mid-forties who have lost over 25 kilograms through intermittent fasting to people in their seventies who can still do 125 miles on a bicycle thanks to 16/8.
Countless studies show that intermittent fasting can best burn dangerous body fat without unleashing adverse health effects .
Fasting is simple, saves time and money. You can practice it anytime, anywhere by skipping a meal.
Thus, it can also reduce psychological stress. In addition, intermittent fasting makes life easier for those who dont like counting calories and portion control.
Last but not least, your health is now in your hands. Find the proper method for your everyday life and start losing weight today!
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Intermittent Fasting And Keto Are They Safe Together
In short, yes, it is safe to do intermittent fasting and keto at the same time. The trick is to ensure that you are getting enough nutrition and calories to maintain the task when entering ketosis.
In ketosis, the body gets into a state of fat burning and feasts on all the additional storesthat accumulate around the body. Keto removes unnecessary carbs from the diet, so it becomes easier to get all your essential vitamins, nutrients, proteins and healthy fats.
Combining keto with a simple intermittent fast of 16/8, you ensure that your body gets its nutrients by eliminating stubborn fat cells.
The trick is to focus on your keto diet only to include good things. So eat a lot of lean protein, red meat and dark, leafy vegetables.
Intermittent fasting or IF can be used without the use of keto diet. Intermittent fasting is a schedule of when to eat versus a ketogenic diet, which is more of what to eat or what not to eat. Both can be used together or separated completely from each other with great success.
Will You See Results
Results are obviously important and perhaps the main reason why people try intermittent fasting or the keto diet during their lives. This method is safe, but will it produce the outcomes you desire?
In short, yes.
If done right, you can enjoy the following benefits of combining keto and intermittent fasting:
- Quickly reaching the state of nutritional ketosis
- Reducing initial side effects like upset stomach and keto flu
- Getting rid of cancerous cells
- Having less hunger pangs
- Avoiding brain fog that comes from eating lot of carbs between fasts
- Preventing drastic shifts in sugar levels that can cause mood issues like depression
- Still be in fasting mode even when youre eating
- Rapidly reducing fat tissue
- Reducing oxidative stress and inflammation
- Improving cognitive effects
Many people who combine both diets actually see better results than people who only stick to one method. Dozens of studies have been done on men and women to determine whether or not fat loss and improved health are actually benefits of this combination.
One study that appeared in the Journal of Translational Medicine studied 34 resistance-trained men for eight weeks. The numerous researchers discovered guys who did the combo of keto and intermittent fasting actually lost 14% more body fat than the control group.
People who did keto at the same time actually retained more muscle mass than those who just tried intermittent fasting, making it a great way to cut fat while retaining healthy muscle.
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Why Does My Blood Sugar Go Up During Fasting
While this does not happen with everyone, it can occur due to hormonal changes that occur during intermittent fasting. Your body is producing sugar in order to provide energy for your system. This is a variation of the dawn phenomenon and in general is not a concern as long as blood sugars are not elevated the rest of the day.45
Keto And If Diet Plan
Maybe youre thinking about trying the keto diet or experimenting with fasting. Perhaps youre already doing both. Either way, weve provided a sample daily and weekly layout of what a plan might look like for someone on a keto diet who is also integrating some alternate-day fasting and 16:8 time-restricted feeding into their regimen.
6:00am: Water and/or black coffee
9:00am: More water or black coffee.
12:00pm: TRF ends. Have a keto-friendly meal: maybe a salad with grilled chicken topped with olive oil and feta cheese, avocado and some hard-boiled eggs or bacon bits.
3:00pm: Snack on some nuts or have some nut butter, and maybe coffee with some MCT oil or coconut oil.
6:00pm: 8 – 12oz of a fatty cut of meat plus some vegetables maybe brussels sprouts cooked in butter.
8:00pm: Small snack of nuts, blueberries, and a piece of strong dark chocolate for dessert. This is your last meal of the day.
Monday: Same eating window as yesterday: 12 – 8 pm.
Tuesday: Fasting day. No calories consumed today.
Wednesday: Eating period of 12 – 8pm. You might be hungrier today since you fasted yesterday, especially if you did an early morning workout today.
Thursday: Fasting day
Friday: 12 – 8 eating window. Workout in the morning or, if you want to do a fueled workout, do so in between lunch and dinner.
Saturday: Fast day
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When Intermittent Fasting Isnt For You
Although intermittent fasting mightseem like the magic bullet to combine with the ketogenic diet, there arecertain groups of people that shouldnt engage in IF.
This is because it can have certaineffects on specific conditions that wont apply to the average normal person.
Here are certain situations whereyou should not engage in IF
- Pregnancy pregnant women should best abstain fromIF. This is because the babies become more prone to nutrient deficiencies.
- Breastfeeding also like pregnancy, IF can affect thequality of breast milk. If you are a breastfeeding mother, then that might notbe the best time to practice IF.
- Diabetes people with diabetes might need to be alittle bit more cautious when doing IF. We recommend consulting your doctorbefore engaging in it
- Not feeling it IF shouldnt be a burden to you. Ifyoure not feeling it, dont force it.