Pay Attention To Your Body
Its okay to experiment with whatever youre doing and see what actually works best, because it is not exactly the same for everybody, Fraser says. Pay attention and modify as needed. For example, you might measure how your blood sugar levels change in response to different foods using a continuous glucose monitor, or by measuring your blood or breath ketones. This can help you figure out what foods affect your blood sugar and ketone levels the most. For instance, a serving of carrots might raise your blood sugar and reduce your ketones more than a serving of tomatoes. Unless you measure it, you will not know, she says.
Fraser also recommends keeping track of how your sleep changes as you implement a ketogenic diet plus intermittent fasting. Your sleep will be affected if youre either feeling really hungry or really full at bedtime. This might mean, for example, that you need to eat earlier or later, depending on how your sleep is affected.
I Broke My Sugar Addiction
You can’t eat sugar on the keto diet, and most of the no-carb sugar substitutes don’t work for me. So when you’re left with no recourse, you just have to quit sugar.
That doesn’t mean the cravings went away. In the first few days, the cravings for a peanut butter cup or a soda or even just a banana were strong. When you go back to typical eating, you might find that many foods you ate regularly are now just too sweet to finish.
What Is A Ketogenic Diet
A ketogenic diet means eating high-fat, moderate-protein, and low-to-no carbohydrates.
When the levels of ketones in our blood get elevated, we enter the metabolic state called ketosisthe root of the term keto diet.
The calorie breakdown of a typical ketogenic diet looks like:
- 70-80% of calories from fat
- 15-30% calories from protein
- 0-10% calories from carbohydrates
Most ketones pack more energy per unit than carbs. They can also fuel the vast majority of your cells. For the few other types of cells that need glucose, your body will synthesize it from protein. This is a natural process called gluconeogenesis.
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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.
The Benefits Of The Ketogenic Diet
Weight Loss The Ketogenic Diet does seem to be an effective way to lose weight in the short term. Once you switch to eating a high fat, moderate protein, low carb diet, it makes it a lot easier to eat in a calorie deficit. Its much harder to binge and gorge on fat and protein from whole foods. Whereas, its very easy to over consume carbohydrates, especially processed ones.
This benefit comes with a caveat. When you reduce carbohydrate intake, you reduce the amount of glycogen that is stored in the muscle and the liver. For every gram of glycogen you have in the body, you will store 1-3g of water.
The initial big shift in the number on the scales when people adopt a ketogenic diet is mostly water loss, not fat loss. You cannot lose more than around 2lbs of fat in a week.
Stable Energy Levels Once you are less dependent on carbohydrates to fuel your day, and you have the ability to effortlessly shift between carbohydrates and fat, it makes sense that you are going to feel like you have boundless, stable energy all day long. Many people who incorporate a keto diet report having boundless energy.
Reduced Hunger The combination of reducing refined carbohydrates which can wreak havoc on blood sugar levels, upping fat and protein intake, and shifting to using ketone bodies for fuel, can have a drastic effect on hunger levels. Many people who incorporate a ketogenic diet report feeling less hungry overall, and therefore a spontaneous reduction in calories is achieved.
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Should You Be Worried About Refeeding Syndrome
Some legitimate health complications can arise when you fast or are malnourished for longer than 5 days. One of these complications is called refeeding syndrome, which is caused by potentially fatal shifts in fluid and electrolyte balance that can happen when we eat after a period of undernourishment.
This happens because the concentration of fluids and minerals in our body relies heavily on what we eat. Low carbohydrate diets, like the ketogenic diet, increase the excretion of vital minerals like sodium and potassium.
If you add a prolonged fast onto the ketogenic diet, you can lose an unhealthy amount of these essential minerals.
Fasts that are shorter than 5 days, however, arent likely to cause issues especially if you break your fast with a low carbohydrate meal that is filled with mineral rich foods. A meal with dark leafy greens, avocado, and salmon with some unrefined salt would be an ideal way to break a longer fast.
During a shorter fast that lasts less than 24 hours, however, you wont have to worry about refeeding syndrome at all. Either way, it may be best to check out the mineral supplements that we recommend in this article to ensure proper mineral balance.
But what about muscle? Its only common sense that consuming no protein and less calories will lead to an unhealthy amount of muscle loss. Thats right it is only common sense.
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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Clean Start Weight Loss
Our Calgary weight loss program is the program that was seen on the popular Dr Oz Show. Our program is proven to target fat, not muscle. So the weight loss you will receive, is going to be primarily fat loss, not muscle. In addition, since you are primarily losing fat, you will see your metabolism reset to a normal range allowing you to more easily keep the weight off long term! Unlike the Dr Emma weight loss program seen on Dr Oz, our patients arent hungry, and also lose fat, not muscle.
The Food Is Repetitive
I ate a lot of bacon, cheese, eggs and meat . For a person whose eating philosophy is typically more plant-based and whole-food-focused, eating processed pork products every morning took a lot of personal persuasion. It also took a complete mental shift, because eating multiple pieces of bacon every day for weeks on end goes against everything I’ve been taught for personal health.
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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.
Why Combining Intermittent Fasting With Keto Has Become Popular For Weight Loss
Doing keto or IF can help with weight loss in the short term, though each diet is very restrictive, so they certainly arent for everyone.
But how about combining them? Could two be better than one?
First, in some experts view, it does make sense to pair the two approaches. The keto diet increases levels of ketones in the body during times of fasting, ketones are also increased. The brain will rely less on glucose for energy when in a state of nutritional ketosis. Therefore, the transition into a fasted state during the day eventually becomes seamless after eating low-carb or ketogenic for a few weeks, says Dominic DAgostino, PhD, associate professor at the University of South Florida in Tampa and founder of KetoNutrition.org.
This is a strategy that practitioners counsel patients on at the Cleveland Clinics Functional Ketogenics Program. Adding intermittent fasting can take things up to the next level, says the Clinics Logan Kwasnicka, a certified physician assistant at the Cleveland Clinic in Ohio. That next level may be overcoming a weight loss plateau, as people may eat fewer calories when doing IF. It can also be a natural progression from a keto diet for those who feel satiated eating so much fat and arent bothered by shrinking their eating window.
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Who Should Not Fast
Wondering how long is it safe to fast? Stop right there. Some people should not fast at all. First and foremost, always talk to your doctor before engaging in the practice of fasting. Its important to discuss any preexisting health conditions you may have that could be affected by reducing your eating window.
While fasting may provide benefits to some, it is not for everyone.
If you are pregnant, breastfeeding, elderly, have a history of disordered eating or have a chronic health condition, such as type 2 diabetes or heart disease or high cholesterol, consult with your health provider, and discuss supervised fasting before introducing either IF or longer fasts into your life.
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Ketogenic Diet Vs Intermittent Fasting
Obesity is reaching epidemic proportions and is a strong risk factor for several cardiovascular and metabolic disorders. 1 Both ketogenic diet and intermittent fasting has been in the spotlight for the past few years, which are often promoted as boosting health, weight loss and healthy ageing. The table below gives a piece of information on both of this diet.
*SKD is one of the ketogenic diets which has been studied extensively. The information in this article mostly applies to the SKD.
** During ketogenesis, the body utilise ketone instead of glucose to keep up with the needs of body and energy. Nutritional ketosis generally will not induce alterations in blood pH, which is differs from ketoacidosis, an emergency condition.
Both could be an interesting alternative to treat certain conditions and may accelerate weight loss. However, it is hard to follow, and it can be heavy on the fatty, processed and salty foods that are notoriously unhealthy. The current evidences are not robust enough to suggest that healthcare professionals should be recommending to patients as standard practice. Perhaps, a balanced, unprocessed diet, rich in very colourful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.
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Sustained Fuel Source Between Meals
Fat digests much more slowly than carbohydrates, and ketones pack more energy per unit than glucose.2
When youre on a well-formulated high-fat keto diet, your blood sugar rarely drops to a point where you get hunger cravings and doesnt spike to a point where you lose focus.
Ketones are also effective at suppressing ghrelin, the hormone that makes you feel hungry.
Both intermittent fasting and keto diets have been shown to reduce hunger.1 And ketogenic meals are more satiating, leading to a reduction in food cravings. This in turn supports an intermittent fasting schedule that calls for extended periods without eating.
Youre Fasting To Promote Autophagy
Autophagy is a natural process that occurs within your body and helps clean up and recycle dysfunctional or old cells. The word autophagy literally means self-eating. Research suggests that autophagy can help protect against:
- Aging/ age-related disease
Research suggests that a lack of or reduced autophagy can lead to negative consequences such as:
- Obesity/weight gain
- Age-related muscle and bone mass loss
- Reduced cognitive functioning
Any foods or drinks other than water should be avoided to promote autophagy. Research suggests anything calories will reduce the activation of autophagy. Furthermore, some research suggests even zero-calorie drinks and foods like tea and coffee will also reduce autophagy. It is best to avoid everything besides water while fasting for autophagy.
In humans, it appears that autophagy does not remain as active when any food is consumed. Benjamin Horne, Ph.D, genetic epidemiology
Quick Tip: If you are fasting to promote autophagy, stick to just consuming water during your fast.
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Tipping The Scales: Intermittent Fasting Vs The Ketogenic Diet
Small manageable changes keep you on track, according to dietitian.
February 1, 2022 by Strategic Communication
Food fuels us. Unfortunately, too many people have unhealthy relationships with food. This has contributed to an epidemic of obesity in the United States.
Natalie Allen, a registered dietitian who shares duties between the biomedical sciences and athletic departments at Missouri State University, shares about recent trends in dieting.
Improved Blood Sugar Control And Insulin Sensitivity
By giving your body an occasional break from calorie consumption, you can also help improve blood sugar levels and enhance the insulin sensitivity of your cells. One clinical trial found that intermittent fasting may even be a better strategy than maintaining the same calorie deficit with six meals per day.
When combined with the keto diet which also has been found to help with insulin resistance and type 2 diabetes the two dietary strategies may work synergistically for improving blood sugar control. However, more research is needed on the effects of using them in tandem.
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Is Intermittent Fasting Different For Women
Some evidence shows intermittent fasting might be more beneficial for men than women, but this doesnt mean there arent still important health benefits for women.
Some women claim they experienced changes to their menstrual cycle after fasting, which could be partly because female bodies seem especially sensitive to calorie restriction. Fasting for too long or too frequently might affect a part of the brain called the hypothalamus.
This could disrupt secretion of gonadotropin-releasing hormone , a hormone that aids the release of two reproductive hormones: follicle-stimulating hormone and luteinizing hormone . When the ovaries and hormones arent communicating properly, theres a heightened risk of infertility, poor bone health, irregular periods, and more.
Restricting calories can lower progesterone levels, so its important women are eating a balanced diet and getting sufficient nutrition and calories to support their energy needs.
On the other hand, obese women with PCOS who restricted calories to 1,000 per day for one week saw increased levels of the luteinizing hormone that regulates ovulation, showing possible benefits of calorie restriction for the female reproductive system.
Of course, not all women are the same, but women might need to consider a modified approach to intermittent fasting. Women that are going through menopause might also require a different and more tailored approach to IF. More long-term research on IF and how it affects women are needed.
Animal Care And Surgical Procedures
Male Sprague Dawley rats that weighed an average of 194 ± 16 g were purchased from Daehan Bio, Inc. and were acclimated in the animal facility. Rats were raised in individual stainless-steel cages in a controlled environment and they had free access to food and water. All study procedures were adopted based on the Guide for the Care and Use of Laboratory Animals from the National Institutes of Health and were approved by the Institutional Animal Care and Use Committee of Hoseo University . After 1-week of acclimation in the animal facility, the rats were anesthetized with an intraperitoneal injection of a mixture of ketamine and xylazine and placed in a stereotaxic device. A cannula was inserted into the bilateral CA1 subregions of the hippocampus as previously described. The cannula was connected to 22-gauge tubing filled with amyloid- for the four AD groups or amyloid- for the Non-AD-CON group amyloid- was used for the Non-AD-CON group as a control because it has the reverse sequence of amyloid- and is not toxic and does not aggregate in the brain. Both types of amyloid- were dissolved in sterile saline and infused into the bilateral CA1 subregions using an osmotic pump at a rate of 3.6 nmol/day for 14 days. At the initial day of amyloid- infusion, the assigned diet was provided for each group for 8 weeks.
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