How To Intermittent Fast On Keto

Can I Have During A Fast

The general rule is that anything with calories breaks a fast. The main exceptions are supplements, electrolytes, and medications:

• Supplements: You can continue taking any that are recommended to take on an empty stomach. Read labels to know for sure, and pay attention to how you feel if you take them while fasting.
• Electrolytes: Its a good idea to take these during a fast. Just make sure they dont have calories or sugar. If you want to be less strict, you can have a keto electrolyte drink which has 8 calories, probably few enough to be okay for a fast.
• Medications: Many of these need to be taken with food or taken at certain times for optimum absorption. Talk to your doctor before changing when and how you take medications.

Do Keto First Fasting Second

The goal of the ketogenic diet is to lower carb intake to 20-50 grams per day, about a quarter of what the average American eats. Low carb intake helps the body make ketones, which diminish hunger. Fraser says its easier to get used to the ketogenic diet before adding on intermittent fasting. If you do keto first, you avoid that sensation of hunger as you decrease your eating window.

Lisa Amorao, an open water swimmer and LIFE apps user who has been following a ketogenic diet since 2016, says the ketogenic diet helped her become aware of processed carbs. Once she eliminated them she stopped feeling hangry. This meant that eating was no longer an emergency and I could take the time to shop and prepare food that I actually wanted to eat, she says.

Due to ketones keeping you full longer, the ketogenic diet also makes longer fasts more doable. LIFE apps user Elaine Pomerleau has been doing intermittent fasting together with a ketogenic diet for the past year, but she started following a ketogenic diet first. A few weeks later she added intermittent fasting, progressively increasing her fasting hours until she was able to do a 5-day fast. I have lost 85 pounds, no more diabetes, no more fatty liver, and almost no polyarthritis, she says.

Benefits Of Keto Diet

With its soaring popularity, keto has received a lot of attention from researchers. Though the science is still coming out, clinical studies have already found that keto can provide numerous benefits including:

• Improved blood lipid levels.
• Make meals more satiating, reducing cravings for processed and high-carb foods
• Regulates inflammation and increases immunity
• Helps your body absorb fat-soluble vitamins .
• Protects the glycocalyx the membrane that covers the surface of every cell, responsible for overall health, and is easily damaged by sugar intake.

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Intermittent Fasting Why Meal Timing Matters

Simply put, intermittent fasting is the dietary strategy of restricting your food consumption to a specific window of time. For example, one of the most common intermittent fasting approaches is fasting during an 18-hour window of time and eating during the 6-hour window of time that is left in the day.

Lets say your last meal was at 6 pm last night and you ate nothing else after that. To implement an intermittent fast, simply restrict eating until 12 pm the next afternoon . To do this every day, only eat between 12 pm and 6 pm and fast for the remainder of the day.

There are many different variations of intermittent fasting as well. Dr. Dom DAgostino, a well-known ketogenic diet researcher, suggests doing a longer intermittent fast for 3 days, 3 times a year. This means not eating for 3 days, and eating normally until the next fast.

Another way to try fasting for yourself is by incorporating intermittent fasts of 16 or more hours per day into your lifestyle. This is a much more accessible strategy that allows you to experience many of the benefits of taking a short break from calories.

Despite the simplicity of this concept, it may not be readily apparent how beneficial intermittent fasting can be for you, especially if you are already benefiting from the ketogenic diet.

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May Smooth Your Transition Into Ketosis

Keto is about switching your body from using carbohydrates for energy, to turning fat into ketones. The typical way to do this is by cutting carbs and increasing fat intake in your diet. For many people this transition can take some time and it comes with a number of unpleasant side effects known as keto flu.

IF speeds up ketosis and smooths the transition. When you fast, your insulin levels drop, causing your body to use its stored carbs . Once these are depleted your body begins using fat for fuel. 12

Think of fasting as a way to jump start ketosis.

Intermittent Fasting And Ketosis

One of the best things about fasting is that it can help you get into ketosis faster.

The two are related for a few reasons:

So, is intermittent fasting 16/8 guaranteed to get you into ketosis? No, but it can help get you there if you do it along with a keto diet.

Recommended Reading: How To Make Coffee Keto Friendly

Intermittent Fasting And Keto Meal Plan

The following intermittent fasting and keto meal plan can be applied to essentially every method of intermittent fasting. This includes circadian rhythm fasting, and methods tailored specifically to women.

Each of the meals on this list is made with simple whole foods, is easy to prepare, and packed with healthy fats.

Dinner Follow Meal Plan Below

Add cheese/butter/dressings/oils to bulk calories, if needed. We also must get that protein that our bodies need . Think lean meat or fish here. Chicken is great because its high in protein and not too high in fat.

Wait, wait, wait, but I thought this diet was high fat? Yes, it is but we can get the fat from other sources. Dont you worry! Fats are very easy to add in, but protein is not as easy.

We can get fats from plenty of side items, sauces, dressings, and even straight from the spoon. If you need extra fats, just add more cheese, add a knob of butter, or make a side salad and dress it with a high-fat dressing and some olive oil.

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Step : Who Is Keto Intermittent Fasting Not For

Before you jump into keto intermittent fasting, theres one more thing to think about: is it a good idea for you?

While it is typically healthy for most healthy people, there are certain individuals who should avoid Keto Intermittent Fasting, especially:

• if you have diabetes or gastrointestinal disorders
• if you take medications for blood pressure or heart disease
• if you are pregnant or breastfeeding
• if you have a history of disordered eating
• if you dont sleep well
• if you are under 18 years old.

It goes without saying that if you have any condition or are unsure, you should consult your doctor to see whether Keto Intermittent Fasting is appropriate for you and how long you may do it.

Another thing to keep in mind is that a low-carb diet isnt appropriate for extended periods of time. Its true that its a fantastic approach to lose weight and improve your health, but its not a long-term solution.

Combining Keto & Intermittent Fasting: Benefits + Challenges

Although they may seem different on the surface, Keto and IF share many similarities. They both encourage the body into a Ketogenic state, and have the potential to increase fat burning. Theres also a lot of crossover between the potential wellness benefits, from heart health to insulin sensitivity.

You may be wondering whether it’s safe and effective to combine the two — extending your fasting window, and consuming a high-fat diet during your eating window.

The good news is that because both diets work via similar underlying mechanisms, they have the potential to complement each other. Keto and IF act synergistically towards the same end goal – making the body more adept at burning fat as a fuel. You might also find that the common challenges of each diet are canceled out when you combine them together:

• Restricting food intake through IF may make it easier to get into and stay in ketosis, as this kick-starts the depletion of carbohydrate levels.
• A Ketogenic diet may make intermittent fasting feel easier as your body becomes more fat-adapted, and you feel more satiated from consuming higher-fat foods.
• If youre fairly new to Keto, you may find that IF helps you stick to the diet, as you have fewer meals to think about and prep.

That being said, there are some potential drawbacks to be aware of:

Also Check: Health Benefits Of Keto Diet

It Can Help Stabilize Your Blood Sugar

One of the main benefits of the keto diet is that it helps balance your insulin levels. When you eliminate carbs and sugar from your diet, you also eliminate the blood sugar spikes that often follow eating these foods.

If youre looking to control your blood sugar levels, experimenting with intermittent fasting could help. In various studies, intermittent fasts were shown to help balance blood glucose levels.

This can help improve insulin sensitivity and prevent insulin resistance, which can thereby reduce your chances of developing heart disease or type 2 diabetes.

The Best Keto Cinnamon Rolls

These keto cinnamon rolls are the perfect pairing for your morning cup of coffee.

Using coconut flour as a substitute for all-purpose, these breakfast pastries are low-carb and keto-approved.

The melted cream cheese icing makes these keto cinnamon rolls a fan favorite. Enjoy them for a quick breakfast bite or any time of day.

Also Check: Keto Diet And Bowel Movements

Intermittent Fasting Keto Diet Meal Plan

Now, we are ready to dive into the meal plan.

Ive put together the meal plan for weeks 1 and 2. I think most people would enjoy this type of food, so thats why I picked it. Not to mention, there are some of my favorites here.

If youre strapped for time, you can always make all of this food on the weekend, shove it into Tupperware containers, and put them in the freezer.

The MOST IMPORTANT part of this is to eat your food and have variety. When you dont have variety, you start to get bored, and your mind wonders to othersweet sweet places. Thats what we dont want!

This is a general meal plan, not intended for exact use. You need to do some work here by calculating the amount of calories, fat, and protein you need per day, and breaking it apart into what you should be eating. Remember that every day , youll be drinking Ketoproof Coffee for breakfast, so that takes away about 500-600 calories from your daily calorie intake and makes it easier for you to meet your fat needs.

Day 7: Eggceptional Sausage Keto Frittata

Serve with a side salad or leftver low-carb vegetables.

Week 2 we will repeat the exact same thing as we had during week 1. If you have more leftovers of one recipe than another, feel free to sub out the planned meal for something you actually have.

Step : Introduce A Keto Diet: What To Eat

Were you proud of yourself for sticking to your intermittent fasting plan? Thats fantastic! The next step is to modify your diet by adopting a ketogenic diet.

Foods that are good for the keto intermittent fasting diet are listed below.

All foods with zero or low-carb percentage, such as:

• High-fat fish like salmon, mackerel, sardines
• Unprocessed meat such as beef, pork, lamb, poultry

Foods not allowed on Keto Intermittent Fasting

All foods containing 10 g or more of carbs per 100 g should be avoided, such as:

• Grains and starches: wheat, rice, rye, corn, quinoa, buckwheat, bulgur
• Grain products: pasta, bread, cereal, oatmeal, pastries, muesli, pizza
• Legumes: beans, chickpeas, lentils, peas
• Root vegetables: potato, sweet potato, parsnip, yam
• Sugar and sweetened products such as sauces, soda, juice.

Consuming too many calories, particularly those from animal sources, can also cause health problems. To avoid exceeding your daily calorie needs, you should also restrict the intake of certain vegetables, dairy products, and nuts and seeds to remain on track. Check out our 21-Day Keto Fasting Challenge for all the information you need to succeed as well as

Recommended Reading: Foods Good For Keto Diet

Can Intermittent Fasting Work Without Keto

Intermittent fasting can indeed work without keto. It has been used as an eating style for centuries for weight loss and other benefits.

Following a fasting routine with keto will still allow you to reap its benefits.

The reason being for combining the two diets is to maximise benefits. Also, to reach ketosis quicker which encourages excelled fat burning and use of fat storage.

Many weigh up intermittent fasting vs keto. Both have become extremely popular for weight loss. Some use them for the other health benefits. And, both are very effective.

To put it simply, both of these will work effectively for whatever you wish to try them for. Whether that be weight loss or improving heart health. There is not enough evidence to suggest one is better than the other. It all depends how much work you put into the diet and also on the individual themself.

For most, intermittent fasting may be easier to sustain longer term due it being more of a lifestyle change as opposed to a dietary change. Again, it all depends on the individual.

Like all diets, there are some ups and downs. For this combination diet, they are as follows:

Intermittent Fasting Without Keto Results

A keto diet can be beneficial for some people to jumpstart their weight loss journey and the results vary for each individual.

After practicing intermittent fasting and following a keto diet for months and did not lose any weight, I can attest that the results are going to be very goal-specific.

After a week of consistent intermittent fasting, I noticed an increase in focus at work -especially in the morning. This also translated into more energy throughout the day which led to being in a better mood -almost like a chain of events.

In the evenings, after putting the kids to bed I was able to relax with a book and noticed better sleep patterns.

One reason people lose weight when following a keto diet is that they also restrict their caloric intake and with that, the nutrition their bodies require. Probably a reason many gain the weight back.

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