Keto And If Diet Plan
Maybe youre thinking about trying the keto diet or experimenting with fasting. Perhaps youre already doing both. Either way, weve provided a sample daily and weekly layout of what a plan might look like for someone on a keto diet who is also integrating some alternate-day fasting and 16:8 time-restricted feeding into their regimen.
6:00am: Water and/or black coffee
9:00am: More water or black coffee.
12:00pm: TRF ends. Have a keto-friendly meal: maybe a salad with grilled chicken topped with olive oil and feta cheese, avocado and some hard-boiled eggs or bacon bits.
3:00pm: Snack on some nuts or have some nut butter, and maybe coffee with some MCT oil or coconut oil.
6:00pm: 8 – 12oz of a fatty cut of meat plus some vegetables maybe brussels sprouts cooked in butter.
8:00pm: Small snack of nuts, blueberries, and a piece of strong dark chocolate for dessert. This is your last meal of the day.
Monday: Same eating window as yesterday: 12 – 8 pm.
Tuesday: Fasting day. No calories consumed today.
Wednesday: Eating period of 12 – 8pm. You might be hungrier today since you fasted yesterday, especially if you did an early morning workout today.
Thursday: Fasting day
Friday: 12 – 8 eating window. Workout in the morning or, if you want to do a fueled workout, do so in between lunch and dinner.
Saturday: Fast day
Benefits Of Combining Intermittent Fasting And Keto
As you can see from above, intermittent fasting and keto share a number of benefits like improved fat burning, better cellular repair, improved insulin sensitivity, and lower risk of disease.
Now lets explore some of the ways that combining IF and keto may increase these benefits and offers others.
Before You Try Intermittent Fasting
If you want to give intermittent fasting a try, make sure to discuss it with your doctor first, says Dr. Rimm. Skipping meals and severely limiting calories can be dangerous for people with certain conditions, such as diabetes. Some people who take medications for blood pressure or heart disease also may be more prone to imbalances of sodium, potassium, and other minerals during longer-than-normal periods of fasting.
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Is Intermittent Fasting Safe
Research shows that people can fast successfully with mild, minimal side effects. Dangerous intermittent fasting side effects are more likely to occur when people undergo long-term fasts, continue fasting despite feeling serious side effects, or re-feed with unhealthy foods .
Intermittent fasting side effects are minor for most people. You may feel mild hunger or weakness, and these are normal. Generally, electrolytes can minimize these side effects so the transition into fasting is not so harsh.
For the average person with no health conditions, fasting is generally safe and aligns with human biological processes for waking, metabolizing food, and repairing cells .
However, you should check with your healthcare provider before fasting. Fasting is also not recommended for children, pregnant or breastfeeding women, or anyone with a medical condition a history of disordered eating.
Pros And Cons Of Practicing Both Diets Together
Like any diet, combination or independent, there comes pros and cons. These may not be the case for everyone. But, these are the positives and negatives that may occur for most participants.
It is important to cover the pros and cons so that people can be aware if combining ketogenic and intermittent fasting is beneficial or right for them.
|Reduces the risk of heart disease|
With those pros and cons in mind, you may have some more questions. Below are answers to the top most asked questions about combining the keto diet with intermittent fasting:
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Will I Lose Weight
Most likely.64 If you have weight to lose, it is extremely likely that you will lose weight if you do not eat.
In theory, its possible to eat more after fasting, of course, cancelling out the weight lost. But studies generally show that most people tend to eat significantly less overall.65
I call intermittent fasting the ancient secret of weight loss because it might be one of the most powerful dietary interventions for weight loss, yet it has been mostly ignored by doctors and dietitians for a long time.66
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.
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How Long Should You Intermittent Fast On Keto
Like our answer to the question below on how much weight you could lose with keto intermittent fasting, how long you choose to add intermittent fasting into your keto diet is up to you.
There is no literature that we were able to find that said you must not fast for more than a certain number of weeks or months.
Fasting is something that has been practiced across many cultures for many centuries, even before Christ.
Our opinion on keto intermittent fasting is to use common sense. Ask yourself questions like these:
- How are you feeling with keto intermittent fasting?
- Have you been able to increase your fasting periods?
- Are you still losing weight?
- How are your vitamin and nutrient levels?
- Do I feel I can keep going with the keto diet and intermittent fasting?
Each person is unique and will handle dietary and lifestyle changes differently. Do what feels comfortable to you. If in doubt, seek medical advice.
Is Fasting Suitable For Everyone
No. Fasting is not suitable for pregnant and lactating women, children, people with a history of eating disorders, and those with certain health conditions. If you have a chronic health condition or you’re otherwise concerned about whether or not fasting is right for you, please consult a medical professional before attempting your first fast.
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Practical Application: Tim Ferriss 3 Day Ketosis Boost
If you want to raise your ketone levels or kickstart your ketogenic journey, try a 3-day fasting protocol like the one below. If intermittent fasting doesnt sound like its something that can work for you, you can also kickstart your keto diet by fat fasting.
- Eat a ketogenic dinner and make that the last meal of the day. Go to bed as normal.
- Get out the door and walk within 30 minutes of waking. Drink coffee or tea if needed, but it is best to limit your caffeine intake because it will cause you to excrete more minerals and fluid than usual.
- Bring at least 1 liter of water, with some added unrefined salt, and sip as you walk to avoid cramping.
- Walk for 3 to 4 hours, sipping water as needed.
- Arrange phone calls or something similar for your walk to make the time productive.
- The idea behind the walk is that you use up your glycogen stores, forcing your body to move more quickly into deep ketosis. The quicker you get into ketosis, the less time you spend feeling drained.
- If you prefer to shorten the time frame, you can do a 45-60 minute bout of HIIT exercise.
- Consume MCT oil 2-3 times throughout the day.
- An affordable, good quality MCT Oil we recommend is NOW Foods MCT Oil.
- This provides you with energy until your ketone levels elevate naturally.
Saturday & Sunday Day
- Break your fast with your favorite ketogenic meal. Take a look at our Keto Recipes to find your new favorite!
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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How Intermittent Fasting Works: Insulin Reduction Ketone Production And Autophagy Induction
From a weight-loss perspective, intermittent fasting works by making it harder to overeat throughout the day. A simple rule like skip breakfast or only eat between 5 pm and 8 pm, can help prevent you from reaching for snacks or drinking calorie-dense beverages throughout the day that contribute to weight gain.
Even if you do build up a ferocious appetite while fasting, youll still find it difficult to overeat. In fact, intermittent fasting tends to decrease daily energy consumption and promote fat loss.
This means that you may be able to eat as much as you want and reach your goals as long as you stick to a shortened eating window or a limited number of meals.
When you first try intermittent fasting, your body will need to adjust itself to this new eating schedule. You may be hit hard by hunger pangs and potent cravings at first, but they will soon dissipate as your cells feast on stored fat and ketones.
The key mechanisms behind your ability to fast, lose fat, and improve your health throughout the process are insulin reduction, ketone production, and autophagy. As we accumulate time in a fasted state, our insulin levels decrease incrementally. This promotes the release of fat from our fat cells and stimulates the ketone-producing process known as ketogenesis.
As you continue your fast, youll enter a deeper state of ketosis, become more efficient at burning fat, and ramp up the self-cleaning process known as autophagy.
Keto And Intermittent Fasting: A Beginner’s Guide
When it comes to biohacking, there probably arent two more popular practices than the ketogenic high-fat diet and fasting.
Both regimens have health benefits including improved metabolism, weight loss, and even better cognitive function. Research studies have shown benefits for each, and personal stories on social media serve as some pretty profound anecdotes.
It might not be surprising that many often adopt a keto diet with intermittent fasting. Maybe youre one of those people. This makes senseketo and intermittent fasting actually have a lot in common. Keto works in many of the same ways that intermittent fasting works.
And, in fact, sticking to a low-carbohydrate or ketogenic diet might actually make it much, much easier to practice intermittent fasting. The synergy of keto with intermittent fasting can lead to some pretty remarkable benefits for you body. This article will explore why.
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I Tried The Ketogenic Diet For 30 Days And Here’s What Happened
Is the high-fat, low-carb diet all it’s cracked up to be? Learn more about my plan including what I ate, my challenges and successes, plus my overall results, weight loss and takeaways from one month on the keto diet.
As a rule, I shy away from extreme diets or eating regimens. Atkins? Never heard of him. Whole 30? Wholly not going to bother with it. Paleo? Some things are better left in the history books.
However, the simplicity of the ketogenic diet appealed to me, and seeing as I had a wedding to attendand a bridesmaid’s dress to wearI needed something effective to help me shed some weight, and fast.
Find out what happened when I decided to shun carbs for 30 days including how I did it, my successes, my challenges, my results and my life-long takeaways.
First What Exactly Is Keto
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.
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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.
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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Start Slowly With Keto Intermittent Fasting
Dont start by trying to complete a 24 hour fast.
A great analogy here is to think like a marathon runner. A marathon runner will train shorter distances first, then build up to longer distances. In short, they will run a half marathon before a full marathon.
The same can be said for introducing yourself to keto intermittent fasting.
Start by fasting one meal only. You dont even need to put a time frame on it if you dont want to. Try eating dinner a little earlier one evening, and seeing if you can go an extra hour of two in the morning before eating.
Take keto intermittent fasting slowly and build up over time. This will give your body time to adjust.
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.
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Benefits Of Combining The Two Diets
There are a multitude of health benefits a person can attain from the diets by themselves. Most benefits are similar. Yet, there are a few benefits that are unique to the eating/diet method. Thus, combining the two diets maximises the benefits a person can achieve.
The main benefits they share are reduced risk of heart disease, increased weight loss and the possibility to prevent cancers.
Heres more on the benefits of combining the two diets:
Intermittent Fasting With Ketosis 10 Benefits Of Going Keto
Both intermittent fasting and the ketogenic diet have gotten a lot of attention lately.
Since Yoshinori Ohsumi was awarded the Nobel Prize for discovering autophagy a primary health benefit of fasting in 2016, intermittent fasting started to become socially acceptable .
Therefore, more and more people are discovering that intermittent fasting works with ketosis and that you can comfortably combine it with keto.
From being healthy to simplifying everyday life, regular intermittent fasting has many benefits. Furthermore, these benefits can be even more significant if you combine them with a ketogenic diet!
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