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.
Choose The Right Fasting Method For Your Body And Goals
When youre deciding how to begin fasting, your unique psychology, metabolism, and physiology each play a role:
- If youre the type of person who prefers to jump in with both feet, you may find the challenge of extended or more difficult fasting patterns rewarding.
- If youre feeling a bit uncertain about fasting, or arent sure how your body will respond to fasting, ease in instead.
- People who struggle with hunger or get hangry should start with a minimal fasting approach .
- Anecdotally, men may have an easier time with prolonged fasts, while women may need to adjust their fasting strategy at different times of their cycles.
Before you choose a fasting strategy, be sure to think about the ways your mindset and your body may affect your fasting experience.
Most people should probably start with 16/8 or another less-challenging approach like non-daily fasting, but theres no one-size-fits-all recommendation for fasting.
Broadly speaking, heres how your goal choice may affect your intermittent fasting approach and duration:
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.
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Intermittent Fasting For Better Physical Fitness
Research into the effects of fasting on fitness is early but promising.
In one study, scientists tested the VO2 max levels of a fasted group and a fed group .
Both groups had starting VO2 levels of around 3.5 liters per minute , which is close to standards for regular, untrained individuals. The study participants underwent endurance cycle ergometer training and had the following change in VO2 max:
In short, the fasted group increased their VO2max significantly more than those who were fed breakfast, which equates to a promising result for athletes and people who need aerobic fitness.
Intermittent Fasting And Keto Results: 14
My first concern when considering the keto diet was having to count carbs. I felt like it would be such a drag. Although the experiment did require some planning, it turned out to be surprisingly easy. Moreover, all the meals I created were extremely quick and delicious, so I did not feel deprived or stressed out about it one single bit. Check out my free 7-Day Keto Diet Meal Plan to get your own intermittent fasting and keto results without the headache of trying to figure out what to eat.
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The Ketogenic Diet Keeps You Satisfied
Another great perk of the keto diet is its high level of satiety.
Not only does ketosis itself tend to stifle hunger, but the high level of healthy fat in the keto diet also makes it much easier to stay satisfied in a fasted state and eliminates those intense feelings of hunger and cravings throughout the day.
This is perfect for someone doing intermittent fasting.
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.
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Is Intermittent Fasting Keto
This way of eating can align with keto, and some research shows that it can help you achieve better fasting results .
Rather than thinking of these approaches as intermittent fasting vs keto, they can work together to ensure you dont feel hungry since youll enjoy healthy and satisfying fats during your eating widow.
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The Different Types Of If
There are different ways you can take advantage ofintermittent fasting . The fed and fasting periods could range from hourswithin a day to full days, depending on the kind of intermittent fasting youchoose to practice.
Here are the most types of IF
1) Skippingmeals: this is about the simplest form of IF and its something alot of people do without even realising.As it implies, this involves skipping one meal of the day. It could bebreakfast, lunch or dinner.
Most people prefer skipping either breakfast or lunch. Thewhole concept is to create an eating window during your meals by removing oneof your 3 main meals for the day.
Remember, snacks count too so if you eat snacks when skippingmeals, then youre not doing IF.
2) A 24-hour eating window: this is the most common method of intermittentfasting practiced today. In this method, you basically divide a 24 hour periodinto a fasting and eating periods.
The fasting period is obviouslylarger compared to the feeding period. You may have seen or heard of words like16/9 or 19/5 or 20/4. Those are used to refer to the fasting windows.
For example, 16/9 means you willabstain from taking food for 16 hours while you have to limit your eatingwindow to 9 hours. Likewise, 19/5 means 19 hours of fasting and a 5 hourfeeding period. 20/4 means 20 hours of fasting and a 4 hour feeding period.
3) Extended fasts: these are moreor less full day fasts followed by hours or full day eating windows.
Lets find out.
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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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.
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.
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How To Do Intermittent Fasting 16/8
To do intermittent fasting correctly and reap all the health benefits, heres what to do:
- Pick your fasting window: Choose what the hours of fasting will be. The easiest approach is to have an early dinner and skip your morning breakfast. For example, eating only from 1 p.m. to 9 p.m.
- Have healthy meals during your eating window: A bad diet during your eating window can offset the metabolic benefits of intermittent fasting, so stick to nutritious whole foods. Heres a list of the best keto-friendly foods to eat.
- Eat fatty, satisfying meals: While you dont need to be keto to try intermittent fasting, eating fatty foods will make it a lot easier and sustainable. Keto foods are healthy and satisfying, so you wont be hungry during your fasting window. Practice smart snacking and youll do great.
Experiment With Different Fasting Windows
You may choose to simply fast for 20 hours each day and consume your calories during a four-hour window and follow this pattern until your weight loss goals are achieved.
You may also decide to change your patterns regularly, such as alternating an 18 hour fast and a six hour eating window with a 36 hour fast and a 12 hour eating window.
The easiest way to decide which fasting-eating pattern works best for you is to go by how you feel. Pay close attention to your energy levels, sleep quality, cognitive function, hunger levels, and work performance.
You may find that giving yourself an occasional day to indulge in carbs helps enhance your results as well. Because all people are different, it may take trying several approaches before finding the one that best suits your needs.
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Neurological Health And Mental Clarity
Ketosis and fasting are healthy for the human brain. When the ketogenic diet is followed, sometime within the first 30 days your body stops depending on glucose. This is because it is using stored fat for energy instead, and this state of ketosis is associated with enhanced mental clarity.
For this reason, certain experts believe that intermittent fasting improves a broad range of neuro-degenerative conditions, including stroke, Huntingtons disease, Parkinsons disease, and Alzheimers disease. After conducting a study on animals, researchers at the National Institute on Aging, found that cyclical fasting helps neurons in the brain to resist degeneration and dysfunction.
How To Intermittent Fast On Keto
1. Pick Your Protocol
There are several different fasting protocols, making it easy to find a method that works for you. To get started, simply pick a protocol fits into your daily routine and jump right in. Here are a few of the most common methods:
- Alternate-Day Fasting: This type of eating pattern involves fasting every other day. On fasting days, you can either abstain from eating altogether or limit your intake to around 500 calories per day. On non-fasting days, you should follow a healthy keto diet as usual.
- 16/8 Fasting: The 16/8 intermittent fasting ketosis plan consists of fasting for 16 hours per day and limiting your food intake to just 8 hours daily. This generally involves not eating anything after dinner and skipping breakfast the following morning.
- 5:2 Diet: On this plan, you follow a standard keto diet for five days out of the week and restrict intake to around 500600 calories for the remaining two days.
- 23/1 Intermittent Fasting Keto: With this method of intermittent fasting, you should limit food intake to just one hour per day and fast for the other 23 hours of the day.
2. Calculate Your Keto Macros
There are plenty of online calculators that can help determine your required daily calorie intake based on factors like age, gender and activity level. As a general rule of thumb, however, men and women need around 2,500 calories and 2,000 calories per day, respectively, to help maintain weight.
3. Make a Meal Plan
4. Get Started!
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What Are The Benefits Of Intermittent Fasting
In the world of weight loss, intermittent fasting is one diet method that has been proven to be effective for many people.
This type of fasting can help you lose weight faster than other diets because it helps curb appetite and avoid overeating on high-calorie foods.
It also benefits your mental clarity by giving you a break from food cravings which lead to binge eating or snacking when you are not hungry.
Another benefit is that this type of dieting does not leave you feeling deprived so theres no need for willpower just stop eating at night once in a while! How great would it be if skipping breakfast was all it took?
The main benefits of intermittent fasting include:
- Increased energy levels
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