Thursday, September 29, 2022

Can You Fast And Do Keto

Can You Lose More Weight By Fasting On Keto

Can you do KETO and INTERMITTENT FASTING together?
  • 4 minute read

Given the health benefits of both keto and intermittent fasting, its no wonder why many people want to combine the two for faster results.

Both intermittent fasting and keto impact your body in similar ways.

They both also bring upon the changes in your body:

Each method forces your body into a state of ketosis, which leads to:

  • More ketone get produced in the body
  • Lower blood sugar levels

But while they both bring about similar results, they work and implement differently.

Heres a quick overview of how each works.

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So How Can They Work Together

Many benefits of intermittent fasting and keto are very similar. More often than not, they overlap.

Both the keto diet and intermittent fasting lead to ketosis, fat loss, weight loss, and other health benefits.

Yet, they employ a completely different approach.

This makes combining the two a total sense. It creates a win-win where you can double your efforts without compromising the integrity of the other.

So how do you combine the keto diet and intermittent fasting successfully?

Luckily, its quite simple.

You first choose a fasting schedule that works for your lifestyle. It may be a 16/8 method, 5:2 method, alternate-day fasting, or even some other pattern of fasting.

Whats crucial is you go with what works best for your schedule, so you can easily stick to it. The most popular fasting method is 16/8 fasting.

With this, you split your day into 16 and 8. You have an 8-hour eating window and fast for the remaining 16 hours.

This is an effortless way to fast because you can include your sleep into the 16 hours of fast. Especially, if you are ok with skipping breakfast every day, this is a total champ for you.

With this 16/8 fasting method, a sample daily schedule looks like this:

  • Wake up at 7 am and drink a glass of water or black coffee.
  • Skip breakfast and fast through the morning.
  • Eat your lunch at 11 am.
  • Snack if needed around 2 pm.
  • Eat early dinner at 6 pm and finish eating by 7 pm.
  • Fast from 7 pm to 11 am the next day.

Types Of Ketogenic Diets

There are four main ways to practice the ketogenic diet: Standard Ketogenic Diet , Targeted Ketogenic Diet , Cyclical Ketogenic Diet , and High-Protein Ketogenic Diet . Each of these focuses on staying in ketosis as much as possible, but the latter two allow for more carbs or protein at certain points.Standard ketogenic diet : a very low-carbohydrate with moderate-protein and high-fat diet. This diet typically contains 70% fat, 20% protein, and only 10% carbohydrates. Its the most common form of the keto diet and also the most studied.Cyclical ketogenic diet : allows for periods of higher-carbohydrate intake between the keto cycles to allow for carb re-feeding. Most commonly, a CKD eater would have five ketogenic days followed by two high-carbohydrate days as one cycle. This way of eating may increase long-term compliance, but more studies need to be done to better understand it.Targeted ketogenic diet : allows for additional carbohydrates before an intense workout. Right before strength or endurance training, you would select a very easily digestible carbohydrate to boose glycogen production, theoretically to improve performance .High-protein ketogenic diet : includes more protein than SDK, usually used if a dieter experiences a loss of energy or muscle mass. The ratio for this version of keto is around 60% fat, 35% protein, and 5% carbohydrates. This way of practicing keto is closer to the Atkins diet, which allows for more protein than SDK.

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What Is Intermittent Fasting 16/8

Intermittent fasting , also known as time-restricted feeding, means eating within a specific daily window of time and fasting outside of that window .

There are several different types of intermittent fasting, but the 16/8 method is the most popular because its the easiest.

Doing an 16/8 intermittent fast means that you fast for 16 hours and eat only within an eight-hour window throughout the day, such as from noon to 8 p.m.

The easiest approach is to skip breakfast and have your first meal later in the day. For example, if you finish dinner by 8 p.m., you wouldnt eat again until midday the next day.

Keep in mind 16/8 intermittent fasting is only one approach. The windows can vary based on what works for you. While some people might only eat within the same eight hours a day, others might only eat within a six-hour window or four-hour window .

Exogenous Ketones For Intermittent Fasting

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During a prolonged fast, your body runs out of stored glycogen as an immediate energy supply, so it turns to stored fat and converts it into fuel. One form of metabolic fuel, created during fat-burning in a process called ketosis, is ketones.

Exogenous ketones are ketones available in supplement form.

Your body produces and utilizes ketones while in ketosis. And when you take exogenous ketones, you add more ketones for your body to use.

Will exogenous ketones break you out of a fast? No.

Rather, ketones feed your brain with minimal impact on the fasting state or its benefits.

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Things I Learned About Intermittent Fasting And Ketosis:

Heres what I learned throughout the year:

  • After fasting overnight, there was ketones in my blood but not enough to be in ketosis.
  • After fasting for about 16 hours, I was in ketosis, but usually not at the optimal level for weight loss .
  • Fasting for 18 hours was enough the reach the optimal level. I would then, keep fasting for about 2 hours to enjoy the benefits.
  • The 20:4 method was the most effective and sustainable intermittent fasting method for me. Even after reaching my goal weight, I enjoy doing it 2-3 times a week just for health reasons.

Moreover, I learned that weight loss for women over 40 takes time and perseverance. It requires looking for a lifestyle that you enjoy because you will need to keep it up for the rest of your life to not gain the weight back.

I love intermittent fasting because I feel free. I dont feel hungry all the time, and when I do feel hungry, thanks for the magic of ketosis, I feel amazing!

I am so excited about what I have learned, I created a 30-Day Program to help other women achieve the same results. The program takes you through the whole step-by-step process of doing a modified fast, practicing intermittent fasting, eating healthfully, and exercising efficiently. You can learn more about it here: 30-Day Intermittent Fasting Transformation.

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.

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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.

The Benefits Of Intermittent Fasting

HOW TO LOSE WEIGHT FAST ON KETO

Who knew thered be so many benefits to NOT eating? We always thought that if we skipped breakfast, our bodies would go into starvation mode so we were taught to always eat breakfast and have healthy snacks in between. This would help us to keep our metabolism high.

Turns out, this only overworks our system and doesnt give it time to rest beyond the few hours youre sleeping. You need to keep feeding your body sugar when sugar is the main source of fuel. However, if you switch to using fat as your fuel source, you simply do not get as hungry s you used to since your body already has plenty fat to feed off of.

When you do eat fat, it also keeps you fuller for so much longer because healthy fats are a slow burn and are very satiating. So thats one benefit already, the ability to go for long periods without having to think about food and without the never-ending hunger pangs.

As a work-from-home mom, I appreciate so much the hours I have reclaimed that I used to spend preparing food every morning. I also have so much more clarity and focus when I am fasting.

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Maintain Your Protein Intake

Getting into ketosis means eating lots of fat, but that doesnt mean you should forget about protein. Protein is essential for maintaining muscle mass, liver function, and giving you something to eat that isnt olive oil, butter, or coconut oil!

Eating nothing but fat, a so-called fat fast, might get you into ketosis faster but its not sustainable for more than a day or two. Trying to eat all fat, all the time is a good way to derail your diet. Instead, make sure that 20-30% of your calorie intake comes from protein. Choose high-fat protein foods for ease and convenience or a good keto protein bar. Good options include beef, lamb, pork, and poultry with the skin left on.

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.

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How Does Intermittent Fasting Work

The whole point of intermittent fasting is to allow ourselves to increase the amount of food we can intake at one time. Our bodies naturally can only take in a certain amount of food at once, so we are creating a sort of limit on our calorie intake.This is also a great method for people that overeat. I tend to see people that forget to count the snacks that they have throughout the day, and wonder why they are putting weight on.

Your body will adjust itself to fasting, and you will find yourself not as hungry as you used to be. This allows you to properly record and maintain the nutrient values of what you intake.

In this fasting state, our bodies can break down extra fat thats stored for the energy it needs. When were in ketosis, our body already mimics a fasting state, being that we have little to no glucose in our bloodstream, so we use the fats in our bodies as energy.

Intermittent fasting is using the same reasoning instead of using the fats we are eating to gain energy, we are using our stored fat. That being said, you might think its great you can just fast and lose more weight. You have to take into account that later on, you will need to eat extra fat in order to hit your daily macros . If youre overeating on fats here, you will store the excess.

What Are The Risks Of Combining Keto And Intermittent Fasting

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Celebrity trainer and nutrition specialist, Harley Pasternak, M. SC., says he would never recommend either eating patterns, let alone combine them.

“I cant speak for anyone who would want to combine the two, but I personally would not,” he says. “It sounds like an overly regimented, restricted, and antisocial way to live.”

Intermittent fasting and keto might be tough to sustain when you’re out with friends at dinner or celebrating the holidays. You might be tempted to eat something that you “shouldn’t” eat or munch outside of your feeding window. And if you slip, you might be hard on yourself. For many, keto and intermittent fasting might not be sustainable.

There are even some pitfalls if you were to practice either eating style individually. For example, sometimes new keto dieters complain of getting “the keto flu” during their transition, which can include nausea, headaches, dizziness and stomach pain. A low-carb diet also runs the risk of not providing enough vitamins and nutrients like magnesium, potassium, calcium, and fiber.

“If you look at the healthiest, longest living populations in the world, these are people that tend to eat all food groups,” says Pasternak.

Even Mancinelli, who is a proponent of keto and fasting, thinks that “it’s not entirely necessary” to combine the two to get significant benefits. Nor is it necessarily needed to practice either eating pattern for life particularly keto. You want to be “metabolically flexible” she says.

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How Do You Know When Youre In Ketosis When On A Fast

Through the information in this article, youve decided that youd like to fast to speed up the amount of time it takes for you to enter ketosis. Perhaps youre on a standard intermittent fast or maybe you even tried fat fasting.

Short of stepping on the scale every day to see if the weight has come off, how do you know if youre in ketosis? You dont necessarily have to guess, as there are several ways to gauge the level of ketone bodies in your system at any time one.

Lets discuss these methods now.

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.

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.

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An Important Note On Sleep

Getting adequate sleep not only aids in the production of growth hormones, but it also plays an important role in starting and maintaining ketogenesis.

If you are following intermittent fasting to attain ketosis, getting enough sleep is crucial.

Getting at least six to ten hours of sleep every day will not only maintain your health but will also help you by reducing the total hours of fasting.

Sleep deprivation can lead to an increase in the levels of body stress. High levels of stress, in turn, increase the production of cortisol which directly elevates your insulin level.

High insulin makes you more prone to getting high blood sugar spikes. To reduce all of this, make sure you sleep enough to keep your cortisol level in check.

If sleep is an issue for you, take a look at Bulletproof Sleep Mode supplements below:

Live Long And Prosper

Keto Intermittent Fasting 101

Its hard to study lifespan in humans, so in this area, we dont have a lot of data on IF promoting a longer life. But, in rodent models, animals were fasted intermittently showed increased lifespan and healthspan compared to mice who ate more frequently. Mitchell2019 Lifespan might be enhanced through several mechanisms involving increased autophagy, reduced oxidative stress, and lower levels of insulin and insulin-like growth factor 1 . Parzych2014,Martinet2006,Mizushima2004,Mojto2018,Lee2012,Fuhrman2002

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