Intermittent Fasting Is Not Enough To Keep You In Ketosis
The 16/8 fasting window may not be enough to get you into or keep you in ketosis. Even if you do end up in ketosis, if you continue to eat a diet with even a moderate amount of carbs itll probably kick you out of ketosis each time.
This can result in unpleasant side effects such as the keto flu and being overly hungry each time you start fasting again.
Autophagy: A Nobel Prize Winning Lifestyle Hack
In 2016, the Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for discovering some of the mechanisms of autophagy the process by which the cell devours itself. Superficially, this sounds like a terrible thing for our cells to do until you consider what is really taking place.
When our cells undergo the process of autophagy, non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed. This means that autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesnt happen all the time.
Fasting, protein restriction, and carbohydrate restriction are the three main ways that can initiate different autophagic processes all of which are not the same. This is part of the reason why a ketogenic diet has so many positive effects, and it also shows you why intermittent fasting is a way to improve your diet even more.
Though this is reason enough to fast more, autophagy isnt the only upside of intermittent fasting. In fact, the combination of keto and fasting can provide us with a wider array of benefits.
Intermittent Fasting And Keto Meal Plan
The following intermittent fasting and keto meal plan can be applied to essentially every method of intermittent fasting. This includes circadian rhythm fasting, and methods tailored specifically to women.
Each of the meals on this list is made with simple whole foods, is easy to prepare, and packed with healthy fats.
|8 oz wild salmon baked with creme fraiche||6.5 oz Bison burger with 1.5
oz liver blended in
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Keto Diet And Intermittent Fasting: The Perfect Combo
During the initial phases, your body would find it difficult to adjust to the new intermittent fasting keto schedule. You may come across all the hunger pangs and untimely cravings, but the same would disappear after a specific time.
This is because your body would start getting its energy from the stored fat and ketones. Now, the key phenomenon responsible for the same fasting, fat loss, and better health are Ketone productions and insulin reduction within your body.
Furthermore, Once your body enters the fasting zone, the insulin levels deteriorate drastically. The same process then triggers the fat release from our fat cells while pushing the body to produce more ketones via Ketogenesis in the process.
Intermittent Fasting And Keto: The Takeaway
As ways of eating inspired by ancestral eating patterns, intermittent fasting and keto are two sides of the dietary coin.
Intermittent fasting speeds up metabolism, while keto switches your body into metabolizing its excess fat stores.
Intermittent fasting activates cellular spring cleaning and renewal, while keto eliminates the sugar that can damage cells while feeding new cells with energy packed ketones.
These complementary forces enhance many of the shared benefits of intermittent fasting and keto including increased weight loss, reduced risk of diseases, reduced inflammation.
For women combining IF and keto can be particularly important by protecting against hormone imbalances that can be triggered by hypoglycemic stress. As always, these benefits depend on a well-formulated approach centered on healthy whole foods. We recommend building your intermittent fasting and keto meal plan around whole animal-based foods, keto specific superfoods, and exploring organ meats.
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Try The Most Popular/effective Method
The most popular method is 16/8. Otherwise known as the timed restricted eating routine. This involves 16 hours of fasting and 8 hours of eating. During the eating window you should consume balanced keto meals. Either 2 large meals or 3 smaller meals. Avoid snacking to maximise results and to maintain a strong digestive system. Overeating can cause your digestive system and your metabolism to slow down. This can cause stomach issues and weight gain.
Intermittent Fasting Window Time Schedules
These are several popular methods of IF, each with their own intermittent fasting times and rules:
16/8 intermittent fasting
This is also called the Leangains Method, and it involves restricting your daily eating period to eight hours. For example, you would eat from 1 p.m. to 9 p.m., then fast for 16 hours in between.
20/4 intermittent fasting
Also known as the 20:4 diet, this method involves a 20-hour fast. Here, you would eat from 1 p.m. to 5 p.m., for example, then fast until the next four-hour period.
14/10 intermittent fasting
This intermittent fasting schedule might be easier for those new to fasting, as the fasting window only lasts for 14 hours. For example, this means you would eat from 8 a.m. to 6 p.m., then fast until 8 a.m. the next day.
This involves fasting for 24 hours, once or twice a week. Here, you would fast from dinner one day until dinner the next day.
The 5:2 intermittent fasting diet:
With this method, you consume only 500 to 600 calories on two non-consecutive days of the week, eating normally on the other five days.
Similar to the 20:4 diet, this splits your day into the same time periods. In the warrior diet, however, you eat very little during the 20-hour period and overeat during the last four .
Alternate day fasting
An alternate-day fasting plan is exactly what it sounds like: eat one day, dont eat the next.
One meal a day
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Can You Have Cheat Days On Intermittent Fasting With Keto
If your key goal is to lose weight, a cheat day on this diet will not inhibit progress. According to research, it suggests that you should stick to keto friendly foods to prevent blood sugar spikes and reversing ketosis.
So long as your chosen intermittent fasting method allows a day of food, then it is fine.
What To Eat & How Much
The Keto diet and Intermittent Fasting is NOT about counting calories. I am including this info due to the number of questions Ive received from readers! First, make sure you dont under eat and that you are getting proper nutrients from your meals.
Most dieticians agree that you need at least 1,200 calories per day. If you feel that you absolutely must track your calories, this calculator will help you determine the number of calories to eat per day!
Instead of counting calories, I recommend you focus on eating nutrient-packed, low carb Keto-friendly foods like lean meats, eggs, and vegetables.
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Use Supplements If Necessary
If you do worry about nutrient deficiencies, supplements are a good idea. They will help you attain all the essential nutrients, vitamins and minerals your body needs in order to stay healthy and well functioning. It will also maximise results as your body will not be deprived of any essential components.
There Isn’t Enough Research To Support The Benefits Of Both Plans
With all that said, more research is needed to confirm the benefits of doing the keto diet and intermittent fasting at the same time.
“There is not much human research regarding ketogenic diets combined with intermittent fasting, so I would not recommend this,” said registered dietitian Summer Yule, MS, RDN.
Visit INSIDER’s homepage for more.
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What Is Healthy Ketotm
Ketones are byproducts of fat burning. They can be used for fuel and occur when you lower your dietary carbs. Ketosis is the condition of this happening.
Healthy Ketoâ¢ is the healthy version of ketosis. I coined this term to differentiate from traditional forms of the ketogenic diet for epilepsy, which use low-quality nutrients. So, Healthy Ketoâ¢ is the version that uses quality, high-nutrient ingredients.
Dinner Follow Meal Plan Below
Add cheese/butter/dressings/oils to bulk calories, if needed. We also must get that protein that our bodies need . Think lean meat or fish here. Chicken is great because its high in protein and not too high in fat.
Wait, wait, wait, but I thought this diet was high fat? Yes, it is but we can get the fat from other sources. Dont you worry! Fats are very easy to add in, but protein is not as easy.
We can get fats from plenty of side items, sauces, dressings, and even straight from the spoon. If you need extra fats, just add more cheese, add a knob of butter, or make a side salad and dress it with a high-fat dressing and some olive oil.
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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.
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What Do I Eat
Most people need to consume between 1,200 and 2,100 calories per day, depending on the size of the body.
The diagram below illustrates the recommended percentages of calories in relation to each other. These are rough percentages that can vary from person to person based on your body size and activity level.
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/8 Intermittent Fasting Keto Diet Schedule
- 7:00 am Wake up
- 7:30 am Black Coffee or Tea no sugar
- 8:00 am Skip Breakfast
- Meal 1: Broccoli Cheese Soup
- Snack 2: Deviled Eggs
- Meal 1: Stuffed Avocado Chicken Salad Recipe
- Snack 2: Keto Fat Bombs
- Meal 3: Chicken tortilla soup
- Meal 1: Keto Macadamia Nuts Smoothie
- Snack 2: Greek Yogurt with Berries
- Meal 3: Baked Salmon with cauliflower rice
Which Has More Benefits Keto Diet Or Intermittent Fasting
Both have very similar health benefits. The main reason for combining the two is for maximised benefits and also to reach ketosis faster.
Neither is more beneficial than the other. That is up to the individual and their health needs to decide. But, some may find intermittent fasting more achievable and sustainable as it does not restrict any dietary nutrients. Those who struggle to cut carbs may find the keto diet a challenge.
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Intermittent Fasting And Keto In Human Evolution
For nearly two million years our ancestors lived in a world teeming with large prey . 3
When a hunt was successful our ancestors feasted, and when the hunt failed, they fasted.
Over eons of human evolution, our ancestors whose brains and bodies functioned the best in fasted states were also the best at hunting and gathering foodand ultimately at surviving and reproducing. This means the genes that shaped their metabolism have been passed along to us.
We see evidence of our bodies adaptation to cycles of fasting and feasting in the way we:
- easily store fat: Our fuel supply in-between successful hunts
- easily go into ketosis: How we convert stored fat and the fat we eat, into fuel during times when carbohydrates and calories are scarce.
- have reduced cognitive ability when not fasting, because our brains are hard-wired to function optimally during times of food scarcity.
Doing Both Diets At The Same Time Calls For More Planning
“The keto diet is focused on getting the right level of macros in each day and intermittent fasting is all about reducing the amount of time you consume food each day,” saidregistered dietitian Staci Gulbin, MS, MEd, RD, LDN. Therefore, if you want to incorporate both plans into your everyday life, she recommended planning your meals and snacks a little bit more.
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And What’s The Deal With Intermittent Fasting
IF is a pattern of eating where you restrict foods and sweetened beverages for an uninterrupted period of time every day and then eat only during the remaining hours .
You can pick your windows but we encourage people to eat when the sun is up and fast when the sun is down, says registered dietitian Amy Shapiro, founder of Real Nutrition. During fasting hours you can drink water, black coffee or plain tea, but nothing that provides calories or requires any sort of digestion or shift in hormones.
The theory behind IF is that depriving your body of calories for an extended period of time forces it into a temporary state of starvation and slowed metabolism. This makes your fat cells burn glucose for energy and can lead to improved weight loss results. One plus is that you don’t necessarily need to cut out any foods to stick with IF. It’s really the slashing of calories in general that’s said to boost weight loss, and experts say there’s not one IF schedule that works better for losing weight over anotheryou can choose whichever one works best with your lifestyle.
There are several different ways to schedule your fasting times, but the 16:8 version is the most commonly used. For people who are newer to IF, the 14:10 schedule might be easier to stick to, because you have a 10-hour eating window and only a 14-hour fast.
Also something to note: IF is not recommended for people with a history of disordered eating, since it can get into pretty restrictive territory.
Putting It All Together
Now you know that there is nothing to fear when it comes to intermittent fasting. Although you will feel hungry at first, your body will adjust by activating autophagy and burning more fat and ketones for fuel.
Ketogenic diet researchers suggest a longer intermittent fast followed by shorter daily intermittent fasts. You can use a fasting protocol that includes fasting for up to 3 days, 3 times a year with a shorter 16 to 20 hour fast on the days before and after the 3-day fasts.
Whether you are fasting for 16 hours or 3 days, it is important to monitor your mineral levels to avoid symptoms of refeeding syndrome.
Supplementing with sodium from unrefined salt and potassium, phosphate, and magnesium from mineral-rich foods and supplements may be necessary for you to avoid excess mineral loss caused by ketogenic diets and fasting.
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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.
Can Intermittent Fasting Work Without Keto
Intermittent fasting can indeed work without keto. It has been used as an eating style for centuries for weight loss and other benefits.
Following a fasting routine with keto will still allow you to reap its benefits.
The reason being for combining the two diets is to maximise benefits. Also, to reach ketosis quicker which encourages excelled fat burning and use of fat storage.
Many weigh up intermittent fasting vs keto. Both have become extremely popular for weight loss. Some use them for the other health benefits. And, both are very effective.
To put it simply, both of these will work effectively for whatever you wish to try them for. Whether that be weight loss or improving heart health. There is not enough evidence to suggest one is better than the other. It all depends how much work you put into the diet and also on the individual themself.
For most, intermittent fasting may be easier to sustain longer term due it being more of a lifestyle change as opposed to a dietary change. Again, it all depends on the individual.
Like all diets, there are some ups and downs. For this combination diet, they are as follows:
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