Intermittent Fasting with Keto
For many people, starting the ketogenic diet is pretty amazing, but did you know that you can also pair this with intermittent fasting? You can use the two together in tandem, and it’s actually a super popular way to utilize the ketogenic diet to the best of your abilities. It’s a new craze, but it’s a craze that can help you with getting more gains from this diet.
Now, many are misinformed on this, because they think it’s literally starving yourself. But it’s not the case. In fact, you still need to calculate your macros, eat enough fat and restrict your carbs. But, you’re not sitting there starving yourself. In fact, you’re doing something completely different.
What is Intermittent Fasting?
Intermittent fasting is pretty simple, you simply do the following:
- Don’t eat for a longer period of time
- Eat your meals within a restricted time window
The point of this is to increase your food intake at one time. Our bodies can only handle a certain amount at once, so with this you’re essentially limiting your calorie intake to a certain window but including more nutrient-dense food within that window so you’re not starving yourself.
So why would you do this? Is this hard? Not necessarily. You’ll notice two things once you begin with this:
- You’re not as hungry as you normally are
- You’re using your fat as well as the fats from your foods to lose more weight.
With this, if you’re in ketosis while using intermittent fasting, you’ll have lots of energy without the glucose holding you back and making your energy plummet. Essentially, you’re using the fat that is there, along with the macros that you need each day, to create food for yourself. It’s definitely important to watch your timing as well.
With this, you should make sure that you’re not doing this solely for weight loss too. There are other benefits as well, which we’ll talk about later on.
How do you approach it?
So how do you approach intermittent fasting? There are three ways for you to approach this type of fasting, and it’s really up to you.
- Skipping meals to induce more time to fat. This can be skipping lunch but eating breakfast and dinner.
- Eating in windows where you condense your macros in between a 4-7 hour window, where you spend the rest of the time fasting.
- A 24-48 our cleanse where you fast for an extended period of time, such as for a day or two.
Now with this, you should begin ideally by either eating during certain windows or skipping one meal and eating more macros during the other two. For example, you can restrict your meals, eating only from 5-11 pm and then fast for the rest of the time. It’s pretty simple once you start to begin with this. If it’s too much, you can fast for 16 hours and then eat for eight. If that’s too much for you, then it might be best to extend it. You can judge what is best for your body, and you’ll be able to listen to it as well.
How does this work with keto?
You might wonder how this works with keto. Well it’s pretty simple.
With keto, you’re doing two things:
- Restricting carbs
- Eating fats
From there, you can plan your meals all within the window. That way, you won’t be eating foods throughout the day, and you’ll from there let your body burn the fats respectively during the fasting time. During the feeding hours, you’re not just eating small, insignificant meals, but instead, you’re eating larger meals with lots of fats, and meals that contain your daily calorie intake. You’re eating your entire calorie intake for a set amount of time. For lots of people, they’ll fast for 16, and then maybe eat a large lunch and dinner, or respectively a large breakfast and lunch. Honestly, it’s whatever works for you, and you’d be surprised at some of the different ways you can use this after some experimentation.
With this, you’re restricting carbs as well since you’re using keto with intermittent fasting, and this can give you a lot of health benefits, including reversing your age, increasing your energy, and feeling amazing. Of course, you have to do this for yourself, so you should do this where you feel it’s necessary. Don’t feel like you need to do this a certain way just because others have done it like that.
Planning mealtimes with both Keto and IF
Now, intermittent fasting is really based on your meal plan. With this, you need to consider two things:
- Your daily lifestyle habits
- When you like to eat the most
With these two things in mind, you can start to implement a diet where you eat for a certain amount of time, and then fast for the rest of it. For example, if you like to have dinner, eat your last meal at 6. If that’s when you normally eat, then keep that, otherwise adjust respectively. To implement the intermittent fasting with an 18/6 rule, you should restrict eating until about 11 am or 12 pm the next day. Now, if you’re sleeping that counts as fasting time, which might make it easier, or might make it harder.
If you’re going to do a three-day cleanse where you don’t eat anything, you should choose three days for three times a year, which means not eating for three days, and then eating normally until you fast once again. That might seem odd, but it certainly works.
Ideally, choose when you’re going to do this when it’s best for you. Don’t choose to go into Intermittent fasting if you’re about to go on vacation. That would be asinine. Simply adjust it to your lifestyle needs, and you’ll be much happier.
Benefits of Intermittent Fasting with Keto
There are many benefits to intermittent fasting, and we’ll go over them in greater detail in the next few sections, but here are just a few to keep in mind:
- Improving your blood lipid levels
- Losing weight
- More energy
- Reducing risk for cancer
- Boosting testosterone levels
- Clearer mind
There are even more that you can explore, but these are just a few of many.
How Intermittent Fasting and Keto Help with Your mind
When you’re keto-adapted, if your brain is using the ketones, it’ll allow you to burn more energy-efficient fuels for the body, and your brain will consume those.
When you have too many carbs, your body starts to get deprived, and you need to constantly refuel. High-carb diets want you to always have something on hand, but with keto, you don’t need that. That’s because with the ketogenic diet, two factors that are in place that allow you to restrict your mealtimes:
- Fat takes much longer to burn
- There is way more fat
If your body runs out of glycogen, which isn’t necessarily a bad thing, it’ll rely on fat, which in turn will allow your brain to have full mental power, which will allow the following:
- Less mental fog
- More focus
- Less distractions
If you want to have a clearer mind, start to consider keto and fasting. When you begin, fast when it’s natural for you, so only eat when you’re hungry. Don’t plan your fastings, but instead, eat when your body tells you to.
Ketogenic Diet, IF, and Fitness
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Did you know that Keto, IF, and fitness go hand-in-hand? If you have pre and post workout meals, you’ll be able to build muscle, but when you’ve adapted to ketosis, it does something more. There are many benefits to this that you can get including the following:
- You’ll be able to build metabolic adaptions where you train better in the long run when you’re fasting.
- You’ll improve muscle synthesis where you have a heightened muscle state when you’re training while fasting and have proper nutrient intake.
- Your body responds better to post workout meals and in turn will allow for a speedy absorption of nutrients to lead to better results.
Your body will use these fats for more energy, and here are numerous athletes that do it. They will agree with the fact that it’s not going to hurt you if you’re in ketosis and exercise. One thing of note to consider however, is if you are going to do strenuous exercise, to ensure that you’re getting enough protein and fat to keep you full while you fast.
Intermittent Fasting and muscles
It also can change your muscle tone as well. Studies have been done, and when you fast and did resistance train the following happens:
- Increase muscle mass
- Burn more fat
- Preserve existing muscle
One thing of note, is if you only fast for about 12 hours, it doesn’t do much to your muscle state. If you do fast for about 20 hours with more resistance training and only eating a certain number of calories, it can result in more muscle mass. If you’re overweight or obese however, using this does allow you to lose fat, but it also can result in muscle loss as well.
Also, it’s best not to use longer periods of fasting when you’re trying to use intermittent fasting for muscle gain. If you fast for 24 hours and then gorge yourself for the next three months or so, it actually can cause you to lose a lot of muscle mass. So, keep that in mind if you’re going to be training your muscles while utilizing intermittent fasting. It still can help you build muscle, just be mindful of how much time you fast, especially since it can affect things.
Tips for Intermittent Fasting on Keto
There are a few tips that can really help with this, and it can make a marked difference in your success with both of these means of dieting. It does work, but these tips will allow you to effectively do what you need to do to get the most results from this diet.
- Don’t do this within the first couple weeks of the ketogenic diet. This is because your body isn’t adapted to it, and you need to make sure that you’re using ketones instead of glucose for energy.
- Don’t force it. Seriously, start slow. If you can’t handle it right away, start by skipping meals first if you’re not hungry.
- Listen to your body. It only works if you do this naturally. If you’re not hungry during lunchtime, save the food for dinner. It’s not the end of the world if you’re not hungry.
- Keep busy when you’re not eating. It’s natural to skip meals and fast if you’re hungry, and if you’re able to stay away from the kitchen and where food is. If you’re wanting to snack but aren’t hungry, have some tea, coffee, or sparkling water.
- Remember that this won’t fix everything. While you can lose weight, you need to make sure you’re not using it as a quick fix if you have more carbs than usual one day. Do this naturally and don’t deprive yourself.
- Learn to love bulletproof coffee. This is simply taking in butter and coconut in your coffee. However, remember that this does break fasting, but if you want a fix, have some keto coffee, skip lunch, and then have dinner.
The ketogenic diet, partnered with intermittent fasting, does work, but it’s important to make sure you do it correctly. Also, be forewarned that it might not be for everyone. However, intermittent fasting while on keto can have some amazing benefits. It could completely change your energy levels, keep you feeling great, help with improving the overall state of your body, and who knows, you might end up losing weight. It’s a pretty great means to control what you eat, and if you pair this with the ketogenic diet, it makes it totally possible to stay full, allowing you to feel happier, and way more energized as well.
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