Are You Eating Too Much Protein
Theres a reason macros tell you how much fat, carbs, and protein to eat every day following macros helps you manage your meal plans and stay in ketosis. For some people, when too many grams of protein are consumed, the body changes them to carbs through a process called gluconeogenesis! This can adversely affect your ketone levels. So, make sure you get enough protein, but not too much.
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.
May Lead To More Fat Loss
Combining the diet and the fast may help you burn more fat than the diet alone.
Because intermittent fasting boosts metabolism by promoting thermogenesis, or heat production, your body may start utilizing stubborn fat stores .
Several studies reveal that intermittent fasting can powerfully and safely drop excess body fat.
In an eight-week study in 34 resistance-trained men, those who practiced the 16/8 method of intermittent fasting lost nearly 14% more body fat than those following a normal eating pattern .
Similarly, a review of 28 studies noted that people who used intermittent fasting lost an average of 7.3 pounds more fat mass than those following very low-calorie diets .
Plus, intermittent fasting may preserve muscle mass during weight loss and improve energy levels, which may be helpful for keto dieters looking to improve athletic performance and drop body fat .
Additionally, studies underscore that intermittent fasting can reduce hunger and promote feelings of fullness, which may aid weight loss .
Combining intermittent fasting with a keto diet may help you reach ketosis faster and drop more body fat than a keto diet alone.
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.
Though some people may find merging the practices helpful, its important to note that it may not work for everyone.
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My Intermittent Fasting And Keto Results: 14
Over the months, I have posted many articles about intermittent fasting without keto. I love the food freedom that intermittent fasting affords and I didnt want to impose myself food restrictions like low carb or keto unless necessary. Even though I was feeling great and maintaining my weight loss without difficulty , I decided the time had come to experiment with intermittent fasting and keto. Since so many of my posts mention the keto diet and most women who practice intermittent fasting also want to try the keto diet, I wanted to be able to back up the information I share with some personal experience. In this post, I am going to share my 14-day intermittent fasting and keto results. I will tell you everything you need to know to have a good idea of what to expect during your own keto experiment, should you decide to give it a try.
Ready To Try Keto Intermittent Fasting
Have you ever found yourself starting a new diet and being super excited about it, yet quitting it after a couple of days as it was too difficult to follow?
Figuring out things on your own can be very confusing, in particular when it comes to knowing exactly what to eat and when to eat. Also, most of us need external support to push us along the way, especially when things get hard and you feel like: I cant do this anymore.
Our 21-Day Keto Intermittent Fasting Challenge has helped hundreds of people to lose weight and reach the weight results they were looking for . All in a super-easy way, with all you need to know put easily in front of you every day.
More on Intermittent Fasting
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Information on this document and our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.
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I Came Down With Keto Flu
The keto flu is a term youll see on keto blogs and forums. For me, it was a very real event, but not everyone will experience it.
As your body breaks through the carb cycle and enters ketosis , you may experience fatigue, mental fogginess, even irritability. My keto flu only lasted a day, and once I passed it, I never experienced the symptoms again. I even ate a cookie one day during the diet to celebrate my birthday. I certainly came out of ketosis when I ate that treat, but I didnt experience any repercussions for it. .
Is Intermittent Fasting Keto
This way of eating can align with keto, and some research shows that it can help you achieve better fasting results .
Rather than thinking of these approaches as intermittent fasting vs keto, they can work together to ensure you dont feel hungry since youll enjoy healthy and satisfying fats during your eating widow.
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Intermittent Fasting And Keto Results: Looking Ahead
So, what is my overall opinion of my intermittent fasting and keto results? I have to say, I enjoyed it more than I thought I would. I figured I would do this just to be able to say I had done it. It turns out, I loved the food and how it made me feel. Looking ahead, I plan on eating keto at least two weeks out of each month. I bet you will see me post more on the keto diet in the coming months! The same thing could happen to you. Sometimes, we have preconceived ideas about our bodies and how we feel our best. Experimenting and trying different things allow us to learn and evolve. A friend of mine said that what he notices most people do when they go on the keto diet is that they keep a foot out of the door. I have seen that too. I recommend you give it 2 weeks. Think about it, just two weeks! See how you feel and make up your mind about how YOU will be looking ahead.
Should You Combine These Diets
Combining IF and keto can offer an amazing weight loss and synergistic health benefits for some. For others, it might make more sense to do one at a time or to modify them slightly as you learn how your body and mind react to them. Each of these diets is backed by scientific research, but more work needs to be done to understand the nuances of how these diets affect different people, including men vs women, and when they may be contraindicated.
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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.
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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Why Am I Not Losing Weight On Keto And Intermittent Fasting
A ketogenic diet gives you an almost unfair advantage. If you cant lose weight despite keto and intermittent fasting, things get tricky.
However, your body is not a weight loss machine that can lose weight all the time. Having that said, stagnation could also have the following reasons:
- Initial weight loss: At the beginning of the intermittent fasting, you lost a lot of weight in the form of water retention, and now you wonder why it does not continue at the same pace
- Approaching target weight: If you have already lost significant weight, weight loss will slow down. The closer you get to your target weight, the more often you experience a standstill.
- Thyroid problems: If you have reached this point, you may experience thyroid or adrenal gland issues and immediately contact your doctor.
If you still do not know why you cannot lose weight despite intermittent fasting, I recommend that you read points 4) and 9) again.
Unfortunately, they are often played down or ignored.
Are They Safe Together
In short, yes, it is safe to do intermittent fasting and keto at the same time. The trick is to make sure you are getting enough nutrition and calories to maintain function while still entering ketosis.
In ketosis, the body is ramped up into fat-burning mode and is feasting on all of those extra stores that accumulate around the body. Keto eliminates unnecessary carbs from the diet, so its easier to get all of your required vitamins, nutrients, proteins, and healthy fats.
By combining keto with a simple intermittent fast of 16/8, you ensure your body gets its nutrients while still eliminating stubborn fat cells.
The trick is to focus your keto diet to only include the good stuff. So eat lots of lean proteins, red meat, and dark, leafy vegetables.
Are You Tracking Your Carb Intake
When eating keto, its important to track how many grams of carbs you eat. Otherwise, you may be getting more carbs in your diet than you think, which can kick you out of ketosis. Some foods you wouldnt think have carbs actually are high-carb. Some dairy and nuts are good examples. Just ¼ cup of almonds has 3 grams of net carbs, but another handful brings the count right up to 6 grams of net carbs. The best way to avoid miscounting or overeating carbs is to track your food intake on a macro-counting app such as Cronometer or Carb Manager. Once you have a handle on portion sizes, carb counts, and your macros, you may not need to track everything. But early on in your keto journey, tracking is a great tool to ensure you arent going overboard with carbs.
How She Lost 93 Lbs In 5 Months With Keto And Intermittent Fasting
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Today, youre going to learn about Lemetria, a woman that managed to lose 93 lbs in just 5 months thanks to intermittent fasting and keto.
I learned about her on YouTube and her story is amazing which is why I wanted to share it with you
Ive been doing intermittent fasting for years so Im a believer and what it can do. Intermittent fasting is a powerful practice that involves cycling between periods of eating and fasting.
Doing this can have a profound impact on your overall health.
According to science, intermittent fasting may help improve heart health, brain health, and of course, help you lose weight .
Keto or ketogenic diet is a diet that involves eating a low amount of carbs and a high percentage of healthy fat. Studies show that the ketogenic diet may help reduce your calorie intake automatically by reducing your appetite .
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Can I Exercise During Fasting On Keto
It is safe to exercise whilst fasting, even if choosing the extended 24 hour fast. As long as your body has enough energy and hydration, it will cope if you exercise often.
Fasted cardiovascular exercise linked with excelled fat burning. As are keto and intermittent fasting. It is a good technique to use if your goal is to burn fat.
How Are Keto And If Different
There are three key differences that occur due to intermittent fasting versus the ketogenic diet : 1) the source of fat used for energy, 2) levels of autophagy, and 3) steadiness of metabolic state versus metabolic flexibility.
1. Fuel Source
A part of the reason for the differential effects also has to do with the source of fat being used to produce energy. In the ketogenic diet, this source of fat is primarily from the fat consumed in the diet. . In contrast with intermittent fasting, a healthy body shifts to using its own fat stores, during the fasting time period, provided the bodys metabolic switch is activated .
Because the source of fat used for energy comes from the diet with keto, youre less likely to tap into your own body fat stores, then you would be following an intermittent fasting plan provided calories are adequate. However, you are more likely to burn your own body fat for energy on keto than you would be on most other diets. This is because the ketogenic diet helps keep glucose levels, quite low, primarily due to the carbohydrate restriction. And when the body has used up the available dietary fat, then it should shift to use even its own fat for energy, but only for a short period of time .
2. Autophagy Activation
3. Metabolic Flexibility
Another key difference is that intermittent fasting leads to what is known as metabolic flexibility, where you can switch back and forth between glucose or ketones as a source of energy.
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What Is The Ketogenic Diet
The ketogenic diet is a very low-carb, high-fat diet. In most versions of the diet, eaters are restricted to between 20 and 50 grams of net carbohydrates per day for a 2000 calorie diet. This roughly breaks down in macronutrients like this: 55% – 60% fat 30% – 35% protein 5% – 10% net carbohydratesNet carbohydrates take into account fiber and sugar alcohols and their smaller effect on blood sugar and ketosis. To calculate net carb intake, take total grams of carbs and subtract grams of fiber. That number is the net carbs for that serving of food. If the food contains sugar alcohol like erythritol, youll subtract half the grams of sugar alcohols from total carbs to reach net carbs.If youre trying to lose weight using the keto diet, youll still need to maintain a calorie deficit, but the idea is that by eating this way, your efforts will be much more effective than simple calorie restriction.
A Quick Primer On Keto And Intermittent Fasting
Before we dive in, letâs make sure weâre on the same page about these diets.
Keto, or the ketogenic diet, is a low-carb and high-fat diet. The idea with keto is that, with very little energy available from carbohydrates, the body is forced to use fat as a fuel source, which is known as ketosis. Ideally, 70% of your calories come from fat, 20% from protein, and 10% from carbs.
Intermittent Fasting, or IF, involves only eating your meals within a specified window of time. Typically, most people start with fasting for 16 hours and eating without restriction for 8 hours. The 5:2 diet is another popular IF method.
So, while keto restricts what you can eat, IF works by restricting when you can eat.
Make no mistake, thoughâboth of these are still restrictive diets. While an IF diet allows you to eat anything you want, youâll still be restricted on how much you can eat by your metabolism.
Plus, both of these diets still work on the basic principle of consuming fewer calories than you expend if youâre following them for weight loss. So, even though IF is unrestricted, youâll need to pay attention to what youâre eating, otherwise, you wonât see any weight loss on this diet.
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