Simplifying The Mechanisms Behind The Benefits: Autophagy Ketones And Fat Loss
Intermittent fasting is so powerful because you can use it to restrict calories, induce ketosis, and activate the processes of autophagy that are brought about by protein restriction and starvation.
If this scientific jargon is throwing you off, think about what it takes for you to clean your room. You may clean it in your spare time or have a set time on the weekend to do it, but what happens when the weekend comes?
Tasks or chores come up and you prioritize something else. After a week without cleaning, your room is just a bit dirtier than usual, but after a month of being too busy to clean, your room is filthy.
This is what happens to our cells when we eat three or more meals a day that completely fulfills our calorie needs every day. Even by eating the healthiest of foods, your cells still can get backed up with non-essential proteins and toxic compounds so what can you do?
To make sure that you clean your actual bedroom, you fast not from food but from being consumed by other obligations. To make sure that your cells can clean themselves, you must fast from food.
This fasting process will not only activate this clean process for your cells, but it will increase your ketone production and promote fat burning as well. Simply put, by adding intermittent fasting to your keto lifestyle, you can experience the benefits of keto more quickly along with the effects of autophagy.
Keto And Intermittent Fasting: The Big Overview For Beginners
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. . Heres everything you really need to know about ketogenic diet and intermittent fasting. If youre new to keto diet, check this out.
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A few videos on LDL:https://bit.ly/2YnkeJx4:13 How to start intermittent fasting 5:34 Uric acid 6:18 A few more things that could happen with ketosis 7:22 Is keto bad for the thyroid?8:12 High cholesterol 9:25 Autophagy
Hi guys, in this video, I want to give you an overview of healthy keto and intermittent fasting from A to Z. Were going to take a look at all of the things that happen, and all of the barriers that you might run in to on this diet plan.
A typical person has breakfast, lunch, and dinnerdont forget about the snacks.
The average person also deals with:
Belly fat Depression Diabetes
Intermittent fasting works because youre going to eat less frequently. Every time you eat, you trigger insulin.
You may experience symptoms such as: Low blood sugar Cravings Headaches
Challenge #: Keto Flu
Most people dont consume enough electrolytes. Period. But on a keto diet or intermittent fasting regimen, the potential for deficiency is magnified.
Thats because a low insulin state makes you excrete more sodium and fluids through urine. If these arent replaced, youll end up dehydrated and electrolyte deficient.
The resulting cluster of symptomsheadaches, fatigue, weakness, cramps, etc.are often called keto flu. Luckily, its an easy fix.
What You Can Do: Drink Electrolyte Water. We recommend taking 5000 mg sodium, 1000 mg potassium, and 200 mg magnesium on top of food sources. Consume these electrolytes with fluids to keep your energy up and prevent keto flu symptomsalso, spread them out! I wouldnt down all that at once unless you enjoy disaster pants.
LMNT Recharge was formulated for exactly this purposeand is ideal for those on low-carb or fasting regimensbut feel free to whip up electrolyte homebrews if you have spare time and are fairly taste-agnostic.
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How To Do Intermittent Fasting On Keto 8 Steps To Get Started
Step 1: Ease into Intermittent Fasting
The best way to start keto intermittent fasting is to ease into an intermittent fasting lifestyle.
If you are a complete beginner to fasting, start with a few days of 16/8 intermittent fasting without making any changes to your diet.
If you have experience with fasting and feel confident with it, you can skip this step and go straight to making dietary changes.
To help your body adapt to intermittent fasting, our 21-Day Keto Fasting Challenge Plan suggests gradually reducing your eating window. Meaning, you start with a 12-hour fast on the first day, and gradually increase it to 16 hours.
How to pick your keto fasting / eating window? For most people skipping breakfast is the easiest but some choose to pass on dinner instead. Few potential scenarios for a 16/8 keto intermittent fasting:
- If you start eating at 8 am, start fasting at 4 pm
- If you start eating at 12 pm, start fasting at 8 pm
- If you start eating at 2 pm stop eating and start fasting at 10 pm
STEP 2: Introduce a Keto diet: what to eat?
Feel good about sticking to your intermittent fasting schedule? Excellent! Your next step is to adjust your nutrition by introducing a ketogenic diet.
Below is a list of foods that are recommended for the keto intermittent fasting diet.
Keto Intermittent Fasting friendly foods
All foods with zero or low-carb percentage, such as:
- High-fat fish like salmon, mackerel, sardines
- Unprocessed meat such as beef, pork, lamb, poultry
- Eggs
- Berries .
Intermittent Fasting For Superior Mental Performance
At least in some promising animal studies, intermittent fasting improves cognitive function and helps boost brain power.
As mentioned earlier, IF induces autophagy. This includes neuronal autophagy in your brain and central nervous system, which allows your brain cells to recycle and repair themselves for optimal function.
Studies suggest that disruption of neuronal autophagy can lead to neurodegeneration, causing your brain to function insufficiently and prevent you from performing at your full potential.
In contrast, the absence of food during fast periods promotes neuronal autophagy, leading to better cognitive outcomes.
Intermittent fasting also increases a protein in the brain called brain-derived neurotrophic factor .
This protein interacts with the parts of your brain that control learning, memory and cognitive function. Animal studies suggest BDNF helps protect brain cells and even stimulates the growth of new ones
IF also triggers ketogenesis or ketosis, where your body turns to fat for energy, metabolizing fat into ketones. Ketones easily cross the blood-brain-barrier, feeding your brain and resulting in better mental acuity, energy, and productivity.
Combined with a well-formulated whole-foods diet, IF avoids the blood sugar spikes caused by a high carb diet, which leads to brain fog and low mood issues like depression.
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Concerns About 16/8 Fasting
Intermittent fasting, especially the 16/8 approach, is completely safe and beneficial. Contrary to common belief, moderate calorie restriction is a healthy practice that improves your metabolic health.
However, if youre using it to get into ketosis, it might not be enough to get you there. If your fasting goal is to enter ketosis, you also need to follow a keto diet.
Muscle Loss Prevention And Autophagy
Before the Nobel Prize was awarded to Yoshinori Ohsumi, other researchers were making groundbreaking discoveries about autophagy. In 2009, an article was published in Cell Metabolism entitled Autophagy Is Required to Maintain Muscle Mass. In this article, researchers described how deactivating an important autophagy gene resulted in a profound loss in muscle mass and strength.
This happened because autophagy is necessary to clean up damaged proteins and mitochondria in muscle cells. If autophagy is never activated then the proteins and mitochondria will remain damaged and the muscle cells will begin to die, which causes a loss in muscle and strength.
This seems counter-intuitive because we assume that the nutrients we eat will repair the damage, but it makes sense when you think about it another way.
If you want to refurbish a room, it is best to clean the room and remove the old furniture before you put the new furniture in. The same thought process applies to your cells. We must use intermittent fasting to let autophagy clean the room of the cell before we put in new furniture. If we dont, our cells can become cancerous.
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Stage 5 Fasting : Stem Cells And Immune Function
The final stage of fasting begins after a full three days without food.
Before you read about the benefits, note that a 72-hour fast is a serious undertaking. If youre going to try it, make sure you drink plenty of water, get plenty of electrolytes like sodium, magnesium, and potassium, and stop fasting if you feel lightheaded or otherwise unwell.
Inspiration For You If You Want To Fast
Want to try intermittent fasting but worried you cant handle extended periods without food? You may want to reframe your thinking. In his book, Dr. Fung makes a great point: We talk a lot about what you should eat and what you shouldnt eat. But people never talk about meal timing making sure you have long periods where youre not eating. Look at the word breakfast in English. Thats break fast. Thats the meal that breaks your fast. This implies that fasting is a part of everyday life. Weve forgotten that. We think its some sort of Herculean effort, but its not. We should be fasting every day.
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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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Live Long And Prosper
Its hard to study lifespan in humans, so in this area, we dont have a lot of data on IF promoting a longer life. But, in rodent models, animals were fasted intermittently showed increased lifespan and healthspan compared to mice who ate more frequently. Mitchell2019 Lifespan might be enhanced through several mechanisms involving increased autophagy, reduced oxidative stress, and lower levels of insulin and insulin-like growth factor 1 . Parzych2014,Martinet2006,Mizushima2004,Mojto2018,Lee2012,Fuhrman2002
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Benefits Of Keto Diet
With its soaring popularity, keto has received a lot of attention from researchers. Though the science is still coming out, clinical studies have already found that keto can provide numerous benefits including:
- Improved blood lipid levels.
- Make meals more satiating, reducing cravings for processed and high-carb foods
- Regulates inflammation and increases immunity
- Helps your body absorb fat-soluble vitamins .
- Protects the glycocalyx the membrane that covers the surface of every cell, responsible for overall health, and is easily damaged by sugar intake.
The Benefits Of Intermittent Fasting
Who knew thered be so many benefits to NOT eating? We always thought that if we skipped breakfast, our bodies would go into starvation mode so we were taught to always eat breakfast and have healthy snacks in between. This would help us to keep our metabolism high.
Turns out, this only overworks our system and doesnt give it time to rest beyond the few hours youre sleeping. You need to keep feeding your body sugar when sugar is the main source of fuel. However, if you switch to using fat as your fuel source, you simply do not get as hungry s you used to since your body already has plenty fat to feed off of.
When you do eat fat, it also keeps you fuller for so much longer because healthy fats are a slow burn and are very satiating. So thats one benefit already, the ability to go for long periods without having to think about food and without the never-ending hunger pangs.
As a work-from-home mom, I appreciate so much the hours I have reclaimed that I used to spend preparing food every morning. I also have so much more clarity and focus when I am fasting.
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Is Intermittent Fasting Right For You
Fasting can work for most people, and its plethora of benefits offer something for nearly everyone.
However, if you struggle with disordered eating, or have in the past, intermittent fasting may not be advisable for you. Fasting and skipping meals may make your condition worse, or trigger it to return.
To work correctly, fasting needs to be part of a healthy, balanced, and well-rounded approach to eating. If youre not sure whether it would be a good idea, speak to a doctor, therapist, or counselor who is qualified to help you decide.
Most types of fasting may also be risky during pregnancy or breastfeeding. You can still ask your doctor, but theres not much data at this point, so its probably better not to take the risk.
Likewise, here are some conditions that can make fasting risky:
- Hypoglycemia
- Medication-controlled type 2 diabetes
- Very low body weight or body mass index
While it may still be possible to fast, the safest approach is to ask your doctor first if you have a medical condition.
Also, some medications can make fasting riskier, especially blood pressure medications that may result in electrolyte imbalances. Talk to your doctor before you try fasting if you take prescription medication.
Beyond any medical risks, some people simply do better with fasting than others.
For example, if you struggle with hunger or get hangry, you may need to ease into intermittent fasting or fix your metabolism first.
How To Do Intermittent Fasting On A Keto Diet
Updated on / by Addison
Both the ketogeniclow carbohydrate dietand intermittent fasting have been shown to balance glucose levels in the bloodstream, improve insulin sensitivity, quell food cravings and make workouts more effective. All of these are essential if your goal is to achieve sustainable weight loss and an overall healthier lifestyle.
Because both diets have similar benefits, combining them is a new approach that has increased in popularity over the past few years. Below are some essential facts about using this diet combination as an effective weight loss tool:
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Stable Blood Sugar Levels
Stable blood sugar levels are vital to the success of any diet. This is because when glucose levels plummet, it leads to intense hunger, which almost always results in binge eating. Stable blood sugar levels help eliminate headaches, lack of focus, poor memory, and brain fog as well. Interestingly, these are common complaints among those who follow high carbohydrate diets, as opposed to diets that are rich in fat and protein.
When Should You Stop Fasting
Generally, if you feel bad enough during a fast to the point where itâs impacting your daily life, you should highly consider stopping.
Besides that, there are some sure fire signs that you should break your fast. If you notice yourself feeling extra dizzy, confused, light-headed or are having trouble concentrating, get some nutrients and calories in your body. Binge eating after your fast ends is another sign that youâre falling into some emotionally unhealthy behaviors.
If youâve been fasting for more than just a few hours, start slow with the re-feeding â try to sip on light soup or something easily digestible like crackers before you attack a full meal.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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How Long Should You Fast
The duration of any intermittent fast is based on your individual desires, needs, and body its great for anyone interested in weight loss, blood glucose control, or therapeutic benefits in relation to cancer, autoimmune disorders, and inflammation. It can be done for one day or a few days per week or for as long as you like and as long as it feels right for you.
Within the first week, youre likely to experience heightened appetite control and improved blood-glucose control, with the additional benefits following shortly thereafter. For those new to intermittent fasting, starting out fasting 10 to 16 hours fasting two days a week, then see how you feel. Depending on your goals, you may want to step this up to five days a week or even seven days a week.
Intermittent Fasting Keto Diet Meal Plan
Now, we are ready to dive into the meal plan.
Ive put together the meal plan for weeks 1 and 2. I think most people would enjoy this type of food, so thats why I picked it. Not to mention, there are some of my favorites here.
If youre strapped for time, you can always make all of this food on the weekend, shove it into Tupperware containers, and put them in the freezer.
The MOST IMPORTANT part of this is to eat your food and have variety. When you dont have variety, you start to get bored, and your mind wonders to othersweet sweet places. Thats what we dont want!
This is a general meal plan, not intended for exact use. You need to do some work here by calculating the amount of calories, fat, and protein you need per day, and breaking it apart into what you should be eating. Remember that every day , youll be drinking Ketoproof Coffee for breakfast, so that takes away about 500-600 calories from your daily calorie intake and makes it easier for you to meet your fat needs.
Day 7: Eggceptional Sausage Keto Frittata
Serve with a side salad or leftver low-carb vegetables.
Week 2 we will repeat the exact same thing as we had during week 1. If you have more leftovers of one recipe than another, feel free to sub out the planned meal for something you actually have.
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