Intermittent Fasting And Keto Combined
Fasting helps you get into ketosis, and being in ketosis also helps you fast.
Along with achieving the typical benefits of fasting, a lot of keto diet followers fast regularly because it helps them break through weight loss plateaus, and its an easy way to further limit calorie intake if necessary.
And a ketogenic diet also helps with longer periods of fasting. The benefits and easier transition are mutual:
- Following the ketogenic diet macro portions helps you transition to fasting easier. In a ketogenic, fat-adapted state, your body is already accustomed to tapping into your fat stores for energy instead of relying on carbs for glucose.
- On the other hand, experience with fasting helps you avoid the keto flu if you begin the keto diet as an experienced faster.
- A fat-adapted or ketogenic state also prevents similar symptoms that can occur when you first begin fasting.
Protection Against Muscle Loss
A high fat diet like the ketogenic diet also makes sure your body has a source of fat and uses it during your fast, instead of breaking down muscle protein for energy. For this reason, keto diet followers who fast for the day sometimes drink black coffee with either heavy, full-fat cream, butter, ghee or MCT oil or powder.
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It costs nothing, it actually saves time rather than occupying your day, and it offers a wide variety of benefits for health, fitness, and body composition.
However, there are many different ways to fast, and not all of them are appropriate for everyone .
Additionally, the science of how fasting actually works can be overwhelming for lay people. While you dont have to understand every nuance of IF science, a basic grasp can be helpful for optimizing your fasting results.
In this article, youll learn:
Well also cover more in-depth areas like how to combine ketosis and IF, some of the most effective forms of intermittent fasting, a closer look at IF science and benefits, and more.
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Why Shouldn T You Drink Diet Soda On A Keto Diet
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I Came Down With Keto Flu
The “keto flu” is a term you’ll 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 didn’t experience any repercussions for it. .
What Can You Drink During Intermittent Fasting Keto
Water is the absolute healthiest choice to drink during keto intermittent fasting.
You can however, drink tea, coffee, sparkling water, herbal teas and other low carb drinks during intermittent fasting.
It is really important to continue drinking fluids whilst intermittent fasting. You can easily become dehydrated if not careful.
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Challenge #: Sleep Issues
Many folks have trouble going to bed hungry, and its not just a psychological quirk. In fact, fasting increases alertness chemicals like adrenaline and orexin-A that can make relaxation difficult.
What You Can Do: Back Off The Fasting. If you cant sleep, consider backing off to an easier fasting regimen. For example, step down to 16/8 from ADF. The benefits of fasting probably dont outweigh the harms of sleep deprivation. When in doubt, listen to your body!
Use Coconut Oil To Get Into Ketosis
Coconut oil consumed at 1-3 tablespoons, three times a day has been shown to bring about ketosis quicker than just a high-fat diet.
This is due to the way medium-chain triglycerides are processed in our bodies.
High-quality MCT oil is made from Coconut Oil. Coconut oil also has hunger-blunting effects.
Use only extra virgin, cold-pressed coconut oil as it has a broader spectrum of fatty acids and other health benefits.
Coconut oil contains lauric acid which is helpful to fight infections, colds, flu, and other nasties.
Coconut oil also has many uses in the kitchen as it has a high smoke point for frying.
Not only does coconut oil help you get into ketosis fast it also has a tonne of uses as a beauty product for hair and skin. Use coconut oil for shallow frying as it does not oxidize readily.
Keep coconut oil on hand for frying and fat bomb recipes and use MCT Oil for fast ketone production.
There is no doubt the lower your carbohydrate consumption, the sooner your body stops relying on glucose as fuel. When that happens, your body turns to fat as fuel through ketosis.
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What Are The Possible Side Effects
There can be a number of possible side effects of intermittent fasting.40 Heres what to do if you encounter them:
- Hunger is the most common side effect of intermittent fasting. This may be less of an issue if youre already on a keto or low-carb, higher-fat diet.41Learn more
- Constipation is common. Less going in means less going out. However, keep in mind this is a normal response to eating less. It is not a concern and shouldnt require treatment unless you experience significant bloating or abdominal discomfort. Standard laxatives or magnesium supplements can be used, if needed.
- Headaches are common and tend to disappear after the first few times on fasts.42 Taking some extra salt often helps mitigate such headaches.43
- Mineral water may help if your stomach tends to gurgle.
- Other possible side effects include dizziness, heartburn and muscle cramps. Learn more
A more serious side effect is the refeeding syndrome. Fortunately, this is rare and generally only happens with extended fasts when one is undernourished.44
Since most of these side effects are manageable, they do not mean you have to stop your fast. However, if you truly feel unwell, are excessively dizzy, profoundly weak or have other severe symptoms, then you should break your fast.
Just remember to go slowly when you break it and prioritize fluids and salt . And of course, if the symptoms persist, see your doctor immediately.
How Long Should You Fast
The duration of any intermittent fast is based on your individual desires, needs, and body its great for anyone interested in weight loss, blood glucose control, or therapeutic benefits in relation to cancer, autoimmune disorders, and inflammation. It can be done for one day or a few days per week or for as long as you like and as long as it feels right for you.
Within the first week, youre likely to experience heightened appetite control and improved blood-glucose control, with the additional benefits following shortly thereafter. For those new to intermittent fasting, starting out fasting 10 to 16 hours fasting two days a week, then see how you feel. Depending on your goals, you may want to step this up to five days a week or even seven days a week.
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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.
It’s Advertised As A Weight
In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or “keto” diets.
But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it’s not the type of diet to try as an experiment.
“The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don’t know if it works in the long term, nor whether it’s safe,” warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
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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.
How To Include Carbs In Your Diet
Now, if you decided to follow a diet that includes more carbs than the keto diet, you might want to try a moderate amount of carbs . Most women will thrive within that range. Some do very well on a high carb diet , but many will find that they feel hungrier when consuming too many carbs.
Here are good examples of carbs that will support your health:
- All veggies and fruits
- Less appetite
- Better sleep
As you become more experienced with intermittent fasting, you will be able to notice these changes. Intermittent fasting without the keto diet works because your body runs out of glycogen when you fast and starts producing ketones.
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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.
Well Should You Do Intermittent Fasting On The Keto Diet
It’s not necessary to do intermittent fasting on the keto diet, but it’s not impossible to do, either .
You likely ‘intermittently fast’ more often than you think, too, notes Roehl. Ever had a day where you at dinner before 8 p.m. but didn’t eat or drink anything with calories until noon the next day? Then you’ve intermittently fasted.
It’s worth noting, however, that if you have diabetes and use insulin, or are following a keto diet for medical reasons like epilepsy, you definitely shouldn’t practice intermittent fasting without talking to a nutritionist who specializes in the diet first, says Roehl.
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Speed Keto Is Especially Challenging For Beginners Though People Do Tend To Eat Less After A While On The Keto Diet
” is a catchy marketing way of describing what people already do,” he told Insider.
But the key is that those people have already adapted to the ketogenic diet over time, a lengthy process that varies depending on the person, but can take two to four weeks after restricting carbohydrates, Limansky said. It’s true that fasting can speed up the process by more rapidly reducing the body’s stored energy, but it’s likely to be unpleasant, he added.
Trying to fast before then, particularly a rigorous fasting style of just one meal a day, can be challenging because the brain is used to relying on glucose for energy without a steady supply from food, Limansky said, people can feel groggy, fatigued, and prone to cravings and hunger pangs.
“I think it’s a lot more difficult to start off that way. I recommend getting fat adapted first so you don’t experience symptoms,” he said. “Short-term, it’s more successful, but long term, it’s not sustainable.”