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!
What Not To Eat On The Keto Diet
Foods to avoid on the keto diet are pretty vast. It can feel overwhelming at first, but focusing on what you can eat will help you get over the hump at the beginning of your keto journey. That being said, its important to point out the hidden landmines that could sabotage your progress if youre not careful
The Bottom Line On Combining The Keto Diet With Intermittent Fasting
The keto diet is a restrictive high-fat diet, and intermittent fasting restricts the number of hours you will be eating. There is a lack of research on each diet alone, along with this combined plan, so its unclear exactly what youre getting into if you try them individually or together.
If you decide to give the diets a go, know that they are extremely restrictive, so it may be difficult to stick with the low carb count and confined eating window.
Before deciding to follow keto and IF together, be sure to consult your healthcare team. Your provider can help you determine whether this combined diet plan is a good fit for you, and then they can help you adjust any meds youre on to help increase your chances for success in the safest way possible.
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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.
What Are The Health Benefits Of Combining Keto And Intermittent Fasting
The main benefit to combining keto and IF really is weight loss, because you’re majorly cutting back on calories. It could be potentially beneficial for people with type 2 diabetes to lose weight as well. But there isn’t much research out there yet on other prominent health benefits of combining the keto diet with IF.
“However, if you are consuming plenty of vegetables, healthy fats from nuts and seeds, and good-quality protein, that will help you maintain healthy eating habits throughout your diet,” Gyimah says. When you get into that routine of packing veggies, a.k.a. antioxidants, lots of protein, and good fats into your diet, it may support lean muscle mass while you lose weight, she adds. Plus, the fiber and antioxidants from those foods can only help your gut health and your immune system as well.
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First What Exactly Is Keto
Keto is a high fat, low-carb diet often mistaken for a high protein diet because so many of its popular recipes include bacon and other types of animal products, but the focus really is on fat.
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.
The Fast Diet Or The : 2 Diet
For the Fast Diet, the numbers refer to days rather than hours. So for five days, you’re eating a healthy diet, and for two days each week, you’re restricting your calories to 500-600 per day .The two fasting days don’t need to be consecutive, and probably shouldn’t be to improve compliance. There isn’t any scientific research that explains how, why, or whether this form of IF works as well as other forms, but there’s a lot of anecdotal evidence that shows results.
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Is Intermittent Fasting Better Than Keto For Weight Loss
Intermittent fasting or Keto diet? These 2 popular weight loss methods bring lots of question marks as well. So, which is better in terms of weight loss and fitness benefits in general? This is a dilemma for people who are trying to shed those extra pounds.
Keto Diet also know as Ketogenic Diet and Intermittent Fasting are relatively new weight loss approaches and various scientific studies have also backed their many benefits and effectiveness in losing weight. So is there a better one between the two? Lets first understand what is Keto diet and Intermittent Fasting are.
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Intermittent Fasting And Muscle
Two ground-breaking studies have recently been published on the effects of intermittent fasting on males. One group of researchers studied the effects that 16 hours of intermittent fasting had on males that lift weights. They found that muscle mass stayed the same, fat mass decreased significantly, and the males who fasted for 16 hours a day burned more fat for fuel compared to the control group that only fasted for 12 hours.
Another study showed that combining 20 hours of fasting with resistance training resulted in an increase in muscle mass, strength, and endurance, and this was achieved by eating ~650 calories per day less than normal.
The benefits of intermittent fasting translate to untrained overweight and obese individuals as well. One study published in Obesity Reviews found that eating fewer calories is effective for fat loss, but it does come with some muscle loss. However, if the subjects fasted for 24 hours and ate as much as they wanted on the next day for a period of 12 weeks, they lost significantly less muscle mass.
Yes you read that correctly 24 hours of intermittent fasting without any resistance training and these subjects were able to preserve more muscle mass than the subjects that ate fewer calories every day without fasting at all. This finding contradicts our common sense, but when we dig deeper into autophagy we can find the mechanism behind this result.
What Is The Ketogenic Diet
The ketogenic diet, commonly known as keto, is a high fat, low carb diet that was originally used to treat epilepsy in children. In order for keto to be effective, at least 70% of total daily calories must come from fat. 10-20% of calories come from protein, while the remaining 5-10% come from carbohydrates . This is considered a very low-carb diet; the current Dietary Guidelines for Americans recommend 45-65% of total calories come from carbohydrates.
While many types of low-carb diets exist, the keto diet is unique in that due to the low availability of carbohydrates, the body is forced to shift from using glucose to drive energy production, to using fat as the bodys main fuel source. This metabolic shift generates compounds called ketones, which are then used by cells to create energy. This metabolic state is called ketosis.
It can take the body anywhere from 2 days to 2 weeks to reach ketosis, depending on a variety of factors, including level of physical activity and the amount of carbs included in the diet before attempting keto. Furthermore, eating too much protein or carbohydrates can knock the body out of ketosis, as both of these nutrients can be converted to glucose for energy, causing the body to shift back to glucose-driven metabolism.
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Intermittent Fasting Vs Low Carb: Weight Loss Results Health
Intermittent Fasting | Low-Carb | Atkins | Keto | IF vs. LC | Glucose | Diabetes | Weight Loss | Exercise | Results | FAQ | Studies
Intermittent fasting and low-carb diets have goals and effects in common: Both lower blood sugar and insulin, and both put you in ketosis and help burn fat.
Low-carb vs. intermittent fasting: Which is Better? Are there specific scenarios in which an intermittent fasting plan outperforms a low-carb diet and vice versa?
Keto And Intermittent Fasting
On the other hand, the keto diet considers that proteins stimulate insulin as well.
In this sense, keto and intermittent fasting also have the common goal of lowering insulin levels, deplete carbohydrate stores, and burn fat for energy.
And the term ketosis refers to nothing else than the bodys natural ability to burn fat for energy.
Since the body spreads this fat energy in the form of so-called ketones, the state of fat burning is called ketosis.
Because insulin blocks the enzyme that breaks down body fat, a low insulin level is essential once again .
Therefore fasting is the easiest and fastest way to get into ketosis.
Because the low-carb high-fat diet aims at the same effects as fasting, you can combine intermittent fasting and keto very well.
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What Does A Day Of Following Keto And If Look Like
Here’s an eating schedule that Gyimah proposes that’s both keto and IF-compliant. It’s based on a 12-hour eating window , and 20 to 25 grams of carbs per day. And remember to drink water, tea, or coffee with all of your meals to stay hydrated, she says.
- 7 a.m.: Breakfast stuffed peppers with cheese
- 10 a.m.: 4 ounces plain Greek yogurt with ½ cup berries
- 12 p.m.: Tuna salad-stuffed avocado boats
- 3 p.m.: Sliced, raw vegetables and 2 tablespoons tzatziki
- 5:30 p.m.: Steak, cauliflower rice, and roasted vegetables
- 7 p.m.: 1-2 cups of popcorn
For a slightly more challenging IF schedule, Gyimah suggests a 10-hour eating window that involves about 30 grams of carbs per day. Again, you need liquids, particularly water, with all meals to be adequately hydrated.
- 8 a.m.: Scrambled eggs with feta cheese, sliced avocado, and a salad with pepitas, peppers, and a 1/2 cup of raspberries
- 12 p.m.: Roasted chicken, collard greens, sliced cucumber, and celery with 1 tablespoon hummus
- 2 p.m.: Handful of assorted nuts and ½ cup mixed berries
- 6 p.m.: 4-6 ounces salmon, roasted asparagus, cauliflower rice
If you’re going for an even longer fast, Titgemeier lays out the following schedule for eating within the parameters of both diets, assuming an eight-hour eating window and 16-hour fast between 6 p.m. and 10 a.m.
How Long Does It Take To Go Into Ketosis When Fasting
In case you are on a ketogenic diet, you already are in ketosis when fasting and burn fat for energy efficiently. On the other hand, if you follow a standard American diet , you will not get into ketosis in 16 hours since carbohydrate stores are full. In this case, you would need to go cold turkey with a prolonged fast to have a chance to enter ketosis
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The Right Way To Start An Intermittent Fasting Keto Diet
At the Cleveland Clinic, practitioners do not advise people to start both keto and IF at the same time. Its a huge shock to your system to switch from glucose as fuel to ketones, and implementing IF is a significant change, says Kwasnicka. For that reason, people would start with keto. After being on the diet for a couple weeks to months, they might consider IF.
Its also important to choose the correct timing. For their patients, Kwasnicka suggests a 12- to 16-hour fast. For many people, not eating 12 hours a day is a natural habit anyway and doesnt require skipping meals.
To start, consider delaying breakfast to get your body accustomed to going longer stretches without eating, suggests Shemek. When youve adjusted to your new eating pattern, reintroduce breakfast earlier in the day and extend your overnight fasting time, as eating breakfast not only leads to better cognition, but also improved metabolism and insulin sensitivity, according to a;study published in August 2018 in the American Journal of Physiology-Endocrinology Metabolism. As for the length of time to stay on keto-IF, she recommends doing keto-IF for no more than six months and then transitioning to a more standard low-carb diet.
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Possibility To Reach Ketosis Quicker
The keto diet promotes its ability to reach ketosis. This is where the body runs out of glucose and turns to fat as a fuel source. This encourages fat burning. Which is what makes the diet very popular for those seeking weight loss.;
Intermittent fasting helps the body reach ketosis quicker. When the body is fasting, the energy balance switches from carbs to fat. Studies show that this is due to the body running low on glucose. Intermittent fasting promotes lowering insulin and glycogen levels. This is the exact same premise as the keto diet. Hence, fasting alongside the vegan ketogenic diet allows the body to reach ketosis quicker.;
Once the body hits ketosis, the diet will be easier to sustain. Ketosis helps control hunger, which makes the participant eat less and only when they need to. Not only will this make the diet easier, it will excel weight loss.
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What Is The Keto Diet
The ketogenic diet is a high-fat, very low-carb way of eating.
Carbs are typically reduced to 20 to 50 grams per day, which forces your body to rely on fats instead of glucose for its main energy source .
In the metabolic process known as ketosis, your body breaks down fats to form substances called ketones that serve as an alternate fuel source .
This diet is an effective way to shed pounds, but it has several other benefits as well.
The keto diet has been used for nearly a century to treat epilepsy and also demonstrates promise for other neurological disorders (
8 ).
Whats more, it may reduce blood sugar, improve insulin resistance and lower heart disease risk factors like triglyceride levels .
Summary
The ketogenic diet is a very low-carb, high-fat diet linked to potential health benefits, such as weight loss and improved blood sugar control.
If you commit to the ketogenic diet while doing intermittent fasting as well, it could offer the following benefits.
Our Take Intermittent Fasting Vs Keto
So, we dodged the question, which is better. Both are effective ways to lose weight and be healthier without severe calorie restriction. The answer will be personal, each person and their lifestyle is different, and each persons body will respond uniquely. Experiment with both methods and see which works best for you, or as we propose in this article, use them in tandem.;
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