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How To Keto Diet And Intermittent Fasting

How Does Intermittent Fasting Work

How To Pair Intermittent Fasting With Keto For The Best Results | Diet Tips w/ Jeremy

The whole point of intermittent fasting is to allow ourselves to increase the amount of food we can intake at one time. Our bodies naturally can only take in a certain amount of food at once, so we are creating a sort of limit on our calorie intake.This is also a great method for people that overeat. I tend to see people that forget to count the snacks that they have throughout the day, and wonder why they are putting weight on.

Your body will adjust itself to fasting, and you will find yourself not as hungry as you used to be. This allows you to properly record and maintain the nutrient values of what you intake.

In this fasting state, our bodies can break down extra fat thats stored for the energy it needs. When were in ketosis, our body already mimics a fasting state, being that we have little to no glucose in our bloodstream, so we use the fats in our bodies as energy.

Intermittent fasting is using the same reasoning instead of using the fats we are eating to gain energy, we are using our stored fat. That being said, you might think its great you can just fast and lose more weight. You have to take into account that later on, you will need to eat extra fat in order to hit your daily macros . If youre overeating on fats here, you will store the excess.

Why Does Combining Intermittent Fasting With Keto Has Become Quite Popular For Weight Loss

It is observed that when a person is on fasting and consuming a keto diet, it helps to increase the ketone level. This causes the brain to produce energy from glucose when the body is in a state of nutritional ketosis. This is evolved by the great scientist and experts that this method removes the toxins out of the body and enhances the ketosis process. It helps to get the fit and slim figure of the body without any heavy workout.

Millions of people today are using this method to reduce some extra fat of the body and to gain a slim and fit figure easily. Keto has dietary ingredients which do not cause any kind of harm to the body. Let us explore more about these methods of reducing fat.

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Ending A Longer Fast: A Quiet Gut Revs Up Again

Longer-term fasts are different. Resuming eating after a longer fast takes more planning and care.

As we start to incorporate fasting into our routines, our bodies physiologically take a bit of time to adjust to the new regimen, especially if we used to eat constantly. As chronic eaters, our bodies are constantly spending metabolic energy producing digestive enzymes to process the food were consuming. This changes when we first start fasting. The digestive enzymes are not needed or produced.1

Read Also: How Does Intermittent Fasting Cause Weight Loss

How Many Carbs Should Are You Allowed T Eat When On The Keto Diet

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The Final Word On Keto Fasting

Starting Keto: What is Intermittent Fasting

Following a keto diet on an intermittent fasting schedule allows for exponential results! Its a combination that yields the best of both methods.

That includes: Faster weight loss, increased fat burning, and spared muscle mass.

It can be a challenging diet to sort through, but we know that with a little practice, it can pay off BIG TIME.

Investing a bit of time to get it going to find the right way to implement it within your life is the right approach.

As with any lifestyle change and diet modification, be sure to run it by your physician .

But, the right balance for you is possible and significant weight loss is definitely within reach!

Don’t Miss: Who Should Do Intermittent Fasting

So Which Is Best For Weight Loss Intermittent Fasting Or Keto

  • Both diets promote weight loss, provided youre eating fewer calories than you burn
  • Both diets have the potential in increase insulin sensitivity, leading to improved glucose utilization and reduced risk for developing diabetes and heart disease
  • Intermittent fasting is more flexible than keto when it comes to the types of food you can eat. This increases the pool of available vitamins and minerals obtainable from the diet
  • Intermittent fasting can be modified for those who require or desire shorter fasts and is not mandatory to fast every day. Keto is all or nothing: youre either in ketosis or not and keto requires strict daily adherence.
  • Keto may produce quicker results compared to certain types of intermittent fasting

Who Should Try An Intermittent Fasting Keto Approach

Anyone who has been on keto for more than two weeks and with the okay from their healthcare team would like to add IF may do so. But the keto diet has become popular for those who have prediabetes or diabetes, though asking these patients not to eat for a significant amount of time can be dangerous, says Kwasnicka. If you have chronic kidney disease, a history of eating disorders, are undergoing active cancer treatment, or are pregnant or breastfeeding, its unlikely youre a good candidate for this combined diet plan. Even the individual diets may not be recommended for these populations. Check with your healthcare team.

Also, if youre currently following the keto diet and are happy and feel good with the way youre eating, you do not have to add in IF, she says.

RELATED: What Are the Different Types of the Ketogenic Diet, and Which Is Right for You?

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Are There Any Side Effects To Combining Keto And Intermittent Fasting

WH has previously reported on the many gag-inducing side effects of going keto , and the potential downsides of IF, which include low blood sugar, fatigue, nausea, and being just plain hangry all the time.

So do you end up with double the side effects when you combine the diets? In theory, yes. Putting the two together doesnt do anything to counteract the side effects of either diet, so you could wind up with the undesirable combination of nausea and constipation .

More importantly, though, the biggest downside to pairing keto with IF is the sheer level of commitment involvedand the high potential for failure.

Its very difficult to maintain such a narrow way of eating, says Schaub. Eating an extremely high-fat, low-carb diet itself is difficult to do while maintaining a social life and flexibility in your schedule layer in a restricted eating window of eight hours, and the ability to sustain it becomes that much tougher.

The one plus side? Schaub does say that IF could become less uncomfortable when coupled with keto: The ketogenic diet is very satiatingeating fat leads to less hunger overall, which makes restricting your eating window significantly easier.

Finally, while IF is a more natural way of eating, keto is decidedly stricter/not for everyone .

If I had to choose one, is keto better than intermittent fasting ?

How Much Does A Keto Diet Costs Per Month

Intermittent Fasting With Keto Diet to Get Lean and Ripped

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Don’t Miss: Does Intermittent Fasting Work For Weight Loss

Isnt Fasting The Same As Reducing Calories

No, not necessarily. Fasting can reduce the time you spend eating and primarily addresses the question of when to eat.62 Calorie reduction addresses the question of what and how much to eat. They are separate issues and should not be confused with each other.

Fasting may reduce calories but its benefits extend far beyond that.63Learn more

Benefits Of Combining Intermittent Fasting And Keto

As you can see from above, intermittent fasting and keto share a number of benefits like improved fat burning, better cellular repair, improved insulin sensitivity, and lower risk of disease.

Now lets explore some of the ways that combining IF and keto may increase these benefits and offers others.

Also Check: How Long Should You Do Intermittent Fasting

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.

Sunday

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

How To Combine The Keto Diet With Intermittent Fasting

Intermittent Fasting Beginner

Beginning any intermittent fasting schedule is easy! Well, that is, in the sense that it doesnt restrict what you eatjust when you eat it.

That being said, there are several different fasting methods available to try. We recommend wearing your experimenters hat during this time.

What works for one person, may not be the best for another. Trialing a few methods will show you which best work within your schedule.

  • 5:2 Diet: This one is pretty straightforwardfor 5 days, you eat however it suits you. The for the last 2, you highly restrict your calories to a 500-600 range.
  • Alternate-day fasting: Easy peasy, just eat normally one day and fast the next.
  • The Warrior Diet: This fasting diet plan uses an eating window. In this case, you abstain from eating during the day. For the remaining 4 hourstypically evening time you eat one BIG meal.
  • 16/8 Method: This is perhaps the most realistic intermittent fasting plan. For 16 hours you fast, and then for the remaining 8, you eat.

Don’t Miss: What Can You Eat Or Drink During Intermittent Fasting

Popular Ways To Do Intermittent Fasting

Intermittent fasting has recently become a health trend. Devotees claim it can cause weight loss, improve metabolic health, and maybe even extend life span.

Every method can be effective, but figuring out which one works best depends on the individual.

Several methods of this eating pattern exist. But before embarking on an intermittent fast or deciding how often to fast, you should speak with a healthcare professional.

Here are 6 popular ways to do intermittent fasting.

/8 Can Your Diet Reverse Diabetes

The study also says that some patients may also be able to reverse diabetes if weight loss is continued with prolonged intensive physical activity. In fact, long and intensive weight loss, following these dietary plans can help restore some cellular activity and lead to diabetes relaxation. A study conducted in 2019 claimed that adults with type 2 diabetes, who lost 10% of their baseline body weight in 1 year, were almost twice as likely to reach a diabetes exemption, which had fallen to 2.5% or less.

Also Check: What Is The Purpose Of Fasting During Ramadan

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

What’s The Difference Between Keto And Intermittent Fasting

1 MONTH RESULTS! Keto and IF Intermittent Fasting (from Slow Carb Diet)

Before you delve into how the keto diet and intermittent fasting might work together, the sister duo says it’s important to first understand how they work on their own.

“People who are truly following the keto diet not just cutting carbs but eating less than 50 grams of carbs a day are eating a diet that is very high in fat and very low in carbs and trying to force their body to break down fat for its main source of energy,” Tammy Lakatos Shames says, adding that this creates ketones, rather than using glucose. “So the goal of the keto diet is to achieve ketosis , so the body is using ketones for energy.”

RELATED: Considering the Keto Diet? Here’s Everything You Need to Know

Intermittent fasting, on the other hand, involves going without food for a set period of time and then eating during a particular window each day. A popular method is fasting for 16 hours a day and eating in an 8-hour window each day people also use the 5:2 method, which involves five days of normal eating matched with two days that restrict calories.

” are also looking to reap weight loss, metabolic and brain health benefits, as well as to reduce inflammation,” Lakatos says.

Read Also: What’s The Benefit Of Intermittent Fasting

How The 16/8 Intermittent Fasting Diet Works

Like exercise, restricting calories is a helpful metabolic stressor. Eating within a certain time frame pushes your body in a different metabolic direction than if you were eating all the time.

Intermittent fasting can cause autophagy, which is a crucial defense mechanism against malignancy, infection, and neurodegenerative diseases. Its basically your bodys way of cleaning out cells that arent performing at their best.

Research finds short-term fasting is an effective way of starting neuronal autophagy , therefore protecting your brain against neurodegenerative diseases.

Intermittent fasting also triggers a beneficial metabolic reaction that includes:

  • A decrease in inflammatory markers
  • Reduced blood glucose levels and insulin
  • An increase in the neurotrophin BDNF

These are powerful changes that can lead to several health improvements.

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No Diet Is Right For Everyone

As with any diet, certain individuals are not good candidates for the keto-intermittent fasting diet. If you are pregnant or nursing, have a sleep disorder, a history of bulimia or anorexia, or if you suffer from type I diabetes, you should avoid this type of diet program.

However, Type II diabetics can successfully follow this diet, but should only do so under the supervision of a licensed, health care practitioner. Additionally, if you experience irregular menstrual cycles, hormone imbalances, anxiety, sleeplessness, constant headaches or other disruptive side effects, you should discontinue the diet.

Recommended Reading: What Can I Drink During Intermittent Fasting

/5are Two Diets Better Than One

There are in fact good reasons why some suggest that following Keto and IF together, or simply following a low-carb Intermittent Fasting pattern can speed up weight loss. Practising Intermittent Fasting, i.e., restricting the eating window wherein you can actively consume carbs may push the body into achieving ketosis faster, which not only is crucial for fat loss but also achieve health goals. What it can also do is speed up your metabolism, and make weight management more efficient.

Experts who recommend the diet also say that following Keto and Intermittent Fasting may not actually be difficult, since it is relatively easier to pair Intermittent Fasting with other diets. So, following the two diets would mean adhering to a ketogenic lifestyle and eating within a sample eating window, on a regular basis.

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