Should You Combine Them
Combining the ketogenic diet with intermittent fasting is likely safe for most people.
However, pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting.
People with certain health conditions, such as diabetes or heart disease, should consult with a doctor before trying intermittent fasting on the keto diet.
Though some people may find merging the practices helpful, its important to note that it may not work for everyone.
You Can Lose Belly Fat With Intermittent Fasting
Intermittent fasting works to shed belly fat by training your body to burn fat for energy more than glucose. This swap happens naturally when you take longer breaks from eating anywhere from 12 hours to an entire day.
Once your body adjusts to this schedule, youll start to see your belly fat and overall weight go down. Plus, youll likely see a real improvement in every measure of your metabolism. That means intermittent fasting can help whether you have high glucose, high insulin, pre-diabetes or type II diabetes, insulin resistance, high triglycerides, or similar issues.
Intermittent Fasting For Weight Loss Meal Plan
The plan that has proven to be the easiest to integrate into everyday life is the 16/8 method. It is basically up to you which 16 out of 24 hours you decide not to eat.
However, it is helpful to fit the 8 hours of sleep into the fasting period. This way, you shorten the fasting period to 8 hours a day.
Therefore, it makes little sense to skip lunch. However, some people have accomplished results by skipping lunch based on their unique daily routines.
Nonetheless, the sample intermittent fasting weight loss meal plan is limited to lunch and dinner since most people like to eat dinner with their family.
- Lunch: Avocado tuna salad with egg
- Dinner: Pork chops baked with cheese and steamed broccoli in olive oil
- Lunch: Chicken mayonnaise salad with cucumber, avocado, onion, and walnuts
- Dinner: Roasted chicken legs with cauliflower puree
- Lunch: Ground beef lettuce wraps with cheddar cheese, onion, and bell pepper
- Dinner: Chicken stuffed with cream cheese, served with roasted asparagus
- Lunch: Roasted pork belly, served with steamed kohlrabi
- Dinner: Mackerel fried in coconut oil with kale and toasted pine nuts
- Lunch: Grilled salmon with a salad of leafy greens, feta, and tomato
- Dinner: Ribeye steak with butter and coleslaw
- Lunch: Chicken salad with olive oil, feta cheese, olives, and lettuce
- Dinner: Pasture-raised beef burger with tomato, onion, cheese, and kale
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Intermittent Fasting Rule #: High Fat And Hight Protein On Rest Days
You cant be afraid of eating fat. No, Im not telling you to turn keto overnight. I want you to get comfortable with adding fats to your life. I want you to see that you can survive on low-carbs if needed.
I naturally want you to save the carbs for cheat days and for after an intense training session. You can reward yourself for a heavy session with carbs.
Try A Longer Fasting Window
A fasting window that wasnt long enough is the number one reason I wasnt losing weight when I started with intermittent fasting. I figured, if you are at an intermittent fasting plateau, this could most likely be a contributing factor. Most people start with the 16:8 intermittent fasting method. I find that women do better with less frequent, but longer fasting windows. I love the Warrior Diet. The Warrior Diet involves a 20 hour fast. I would recommend you do it 5 days a week or so. Read Why You Should Consider Trying the Warrior Diet for Weight Loss for more info.
Another option would be to keep your current fasting window if you love it but to add one or two 24-hour fasts each week. I talk about how to use 24-hour fasts to break a weight loss plateau in my post What to Eat After a 24-Hour Fast.
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Dial Back Your Dinner Hour
Research suggests that its best to finish eating between 6 p.m. and 8 p.m. As bedtime approaches, melatonin increases and insulin output begins to drop. That means blood sugar climbs higher and circulates for longer because there isnt enough insulin to clear it quickly. Research has linked late-evening eating to a greater risk of obesity, type 2 diabetes, and heart disease. In a recent study by Johns Hopkins University, for example, healthy people who ate dinner at 10 p.m. saw greater spikes in blood sugar, slower body-fat breakdown, and increases in cortisol, a hormone thought to be involved in weight gain, compared with a group who ate the same meal at 6 p.m.
On Training Days I Had A Post
I trained with weights three times per week, doing a brief but intense full body workout. On these days I had two scoops of whey protein in ¾ pint of low-fat milk after training. I also had a ripe banana at this time to provide a readily assimilable source of carbohydrates.
The post workout shake is important as it helps put back what the training has taken out of you and it gets the recovery process off to a good start too. You then need to eat a good meal about an hour or two later.
Some form of resistance training is important whilst dieting in order to preserve muscle. But if you dont want to go to the gym and lift weights, you could always do some bodyweight exercises at home instead.
On non-training days I did not eat anything after lunch until the evening meal.
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How Do Fasting Diets Work To Help Rev Weight Loss
The idea behind intermittent fasting is that it increases your metabolic rate, which helps you burn more calories. And by restricting the time periods during the day when you eat, you take in fewer calories each day.
Going into diet change, I knew there was only early evidence that fasting can lead to temporary weight loss, and that more research is needed especially on the potential long-term health effects of this diet. As it stands, experts warn that fasting may not be safe, or smart, for everyone. Fasting is not recommended for some groups, such as pregnant or lactating women, some people with diabetes, people dealing with eating disorders or issues such as low blood sugar, according to the Mayo Clinic. Thats why experts stress that its important to consult your healthcare team before trying any type of fast.
Despite the lack of comprehensive research on intermittent fasting, this eating style has helped me lose weight, regain my energy, and become more mindful about my eating choices.
How Much Weight Can I Lose With Intermittent Fasting In A Month
One of the common questions people ask is about How much weight they can lose with intermittent fasting in a month and this article aims to provide the exact answer to that question base on the doctors recommendations.
But before then, lets get to know more about Intermittent Fasting, its Benefits, And How To Do It.
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Choosing A Time Window
To get started, begin by picking an 8-hour window and limiting your food intake to that time span.
Popular 16/8 time windows include:
- 7 a.m. to 3 p.m.
- 9 a.m. to 5 p.m.
- 12 p.m. to 8 p.m.
- 2 p.m. to 10 p.m.
Many people prefer to eat between noon and 8 p.m., since you need to fast only overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.
Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a standard lunch around noon, and a light, early dinner or large snack around 4:30 p.m. before starting your fast.
However, you can experiment and pick the time frame that best fits your schedule.
It may help to set timers at both the beginning and the end of your eating window to remind you when to start and stop eating.
Foods List And Meal Plan
To maximize the potential health benefits of your diet, its important to stick to nutritious whole foods and beverages during your eating periods.
Filling up on nutrient-rich foods helps round out your diet and supports a healthy weight. Try balancing each meal with a wide variety of whole foods, such as:
- Fruits: apples, bananas, berries, oranges, peaches, pears, tomatoes, etc.
- Veggies: broccoli, Brussels sprouts, cauliflower, cucumbers, leafy greens, etc.
- Whole grains: barley, buckwheat, quinoa, rice, oats, etc.
- Healthy fats: olive oil and avocados
- Protein sources: eggs, fish, legumes, meat, poultry, nuts, seeds, etc.
Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, also helps control your appetite while keeping you hydrated.
Its best to avoid ultra-processed foods like packaged snacks, deep-fried items, sugary drinks, and most frozen meals. These negate the positive effects of 16/8 intermittent fasting and may harm your health.
To begin 16/8 intermittent fasting, choose an 8-hour window and limit your food intake to that time span. Be sure to follow a balanced diet based in whole foods.
Animal and human studies suggest that intermittent fasting may increase weight loss, improve blood sugar levels, and extend longevity.
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Why Does Skipping Breakfast Help With Weight
Skipping breakfast is a form of daily intermittent fasting, and will not only help you burn fat and give you more energy, but will provide you with many other health benefits as well. Doing this will train your body to use its own fat stores as its primary fuel source, resulting in less effort and more weight loss, says Keith Kantor, a doctor of nutritional science and naturopathic doctor in Atlanta.
“Fasting works best when it is coupled with quality, whole, unprocessed foods and hydration with alkaline hydroxide water,” says Kantor. “This water decreases inflammation and clears the detoxification pathways, which of course helps with detoxification which will help a little with weight loss.”
After an overnight fast your body is in prime fat-burning mode, due mostly to the fact that your insulin levels are low first thing in the morning. So when you eat the typical breakfast, which tends to be high in carbohydrates, this raises your insulin levels and brings fat-burning to a halt.
Conversely, growth hormone is higher early in the morning. But as soon as your insulin levels go up your growth hormone levels plummet.
Eating early in the morning also tends to reduce your energy levels due to the fact that it puts your body into “relax and repair” mode. So by eating breakfast you stop fat burning and reduce your energy levels.
Intermittent Fasting Rule #: Stop Stressing About What Breaks A Fast And What Doesnt Break A Fast
Does chewing gum break a fast?
What? I dont even know what to say to that question.
You can fine tune as you get closer to that dream physique. Focus on starting your days off by getting shit done. Water, sparkling water, and black coffee will help you get through the morning. When youre ready to go from 6 pack to 8 pack we can apply the advanced tricks.
You dont need any fancy gimmicks to get started tomorrow .
Some people argue the rules for intermittent fasting to lose weight. The use labels like clean fasting and dirty fasting. I tend to disagree with those labels. Dirty fasts allow you to chew bubble gum and to drink bulletproof coffee as long as youre cutting calories back. Clean fast requires you to be more strict.
Our goal will always be progress over perfection.
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How To Fast For Weight Loss
Weight loss studies of intermittent fasting have typically investigated the 5:2 diet or alternate day fasting interventions lasting three to six months. For most people in such studies, it takes two to three months to lose 10 pounds.
The good news is that most studies of intermittent fasting using the 5:2 diet protocol or minimal calorie fasting days have reported statistically significant weight loss, approximately equivalent to what can be achieved through continuous calorie restriction. Reported weight loss outcomes of the 5:2 diet range from 3.2% weight loss in comparison to a control group over a 12-week period to 8.0% weight loss in an 8-week trial enrolling overweight adults with asthma.
Obese adults who participated on an alternate day fasting study for 6 months lost roughly 6% of their body weight during the first 3 months. They were allowed to consume up to 600 kcal on their fasting days and ate a low-carb diet on non-fasting days. In addition to losing weight, participants were also able to reduce their total cholesterol, blood pressure, and fasting insulin.
Shorter fasts are also effective at inducing weight loss in humans. Obese patients who restricted their eating windows to 8 hours lost significant weight and improved their blood pressure.
Stay Healthy With Intermittent Fasting
What about the misconception that intermittent fasting isnt great for your health? I had my annual checkup a couple of months ago and did blood work, explains Krystal. Im in perfect health!
Krystal shares her progress with her Instagram followers, who leave encouraging comments such as Amazing!!! Youre so inspiring! and #GOALS! And shes sure to take them on every aspect of her journey, including sharing breaking her fasts, easy ketogenic recipes, and workout fasts which are workouts she completes while fasting.
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Tips For Fighting Appetite
I know, sometimes you just want to devour your entire fridge after a long fast. Truth be told, the feeling of hunger will get worse if you choose to incorporate exercise. Dont let that scare you though, there are several ways to curb your appetite when you have a few hours left.
Caffeine Whether youre getting it as black coffee or zero-calorie pre-workout, caffeine is fantastic. There is probably no greater supplement for suppressing your appetite. If you can tolerate caffeine, its certainly a good tool to utilize when fasting.
Go to sleep shortly after your last meal The best way to prevent those late-night cravings is to go to bed early. Generally, this implies getting some shut-eye shortly after your last meal. In doing so, you will likely not feel as hungry because youre awake for less time.
Drink a lot of water Filling your stomach with water is the best way to curb your appetite. Aim for 64-128 fluid ounces of water each day, and drink a glass each time you feel the hunger coming on. Water is your best friend when youre fasting because its zero calories and great for bodily function.
Make your last meal your largest This is completely up to preference, but eating a large final meal will keep you full if you have a busy night ahead of you. Of course, you dont want to binge eat, but try to fill yourself up with your last meal. This especially applies if you workout after dinner.
The 16/8 Intermittent Fasting Method
Intermittent fasting is the practice of incorporating short-term fasts into your eating regimen. Of course, we all “fast” while we’re sleeping . While some intermittent fasting methods involve not eating for 24 hours once or twice a week, I simply extended my night’s fast until lunch. So I fasted for 16 hours and ate during an 8-hour window .
There’s quite a debate about whether skipping breakfast actually helps with weight-loss or not. One study, conducted in 2014, showed no difference in results between dieters who skipped breakfast and another group that ate breakfast. Another study from the same year however found that skipping breakfast not only assisted with weight-loss but lowered the risk of disease.
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Which Intermittent Fasting Is Best For Weight Loss
Every method of intermittent fasting can be an effective way to lose weight.
As with all diets, the best strategy will depend on what works best for each person.
For example, you might prefer to fast only one or two days per week, since it will give you the freedom to eat normally the majority of the time.
In that case, the 5:2 method or the eat stop eat repeat plan may be a good way to get started.
Or perhaps you naturally skip breakfast most mornings.
If that is the case, then the 16:8 method may be a much better fit for your life, as it will allow you to eat a typical lunch and dinner.
Additionally, intermittent fasting is not for everyone, and there are plenty of other weight loss plans out there that also offer lasting results.
Ultimately, there is no right way to lose weight, and the best weight loss programs are the ones that you can maintain for the long run.
Losing Weight Vs Losing Fat: Whats The Difference
When you watch the numbers on your scale drop, it can be exciting. But the scale doesnt reflect if youve lost fat or weight in general. You may think the goal of your health journey is to lose weight, when what you really want is to shed body fat. The reason is simple: When you lose weight, you can lose a combination of muscle, fluids, fat, and even organ size.
If you want to increase your health and add muscle so your body feels and looks toned, losing muscle and fluids likely isnt your goal. Instead, youll want to focus on fat loss, so any more than two pounds a week could undermine your goals.
According to research and Doctor Joel Seedman , when you shed upwards of five pounds per week, youll lose water weight and muscle along with your fat. Muscle and water loss can be dangerous, since it puts you at risk for dehydration, nutrient deficiencies, poorer fitness and mental performance, and puts you at risk for regaining the weight. To combat this, incorporate strength training into your workout routine. Cardio can promote fat burning, but you need resistance training to maintain your muscle mass. Also, the more muscle mass you have, the higher your metabolic rate. Basic strength training exercises, such as squats, lunges, and push-ups, can add muscle and improve your body fat composition.
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