Intermittent fasting is linked to Keto in that if you are experiencing a lag in weight loss intermittent fasting can boost up ketosis levels which leads to weight-loss. There are people who are for it and those who are against it. That being said always consult a doctor before altering your lifestyle or trying a new diet such as Keto.
Intermittent Fasting in simple terms is skipping meals or fasting. During the fast you can drink water, black coffee and tea with no sugar, creamer or milk. There are different schedules that you can use depending on your comfort level. I feel strongly that if you find yourself too hungry to carry out your normal routine then perhaps intermittent fasting is not for you.
With every diet or lifestyle change there are sacrifices and compromises but you shouldn’t starve yourself to the point of sickness to lose weight. That is not what this is. Weight loss and fat loss should be done in a healthy way. I know of people who don’t do intermittent fasting and have still lost weight.
If you are reading this though then you are probably trying to kick up your weight loss journey a notch. I do intermittent fasting every so often especially when I have cheated over the weekend. When I started Keto I did the 16:8 rule which essentially is skipping breakfast.
You eat within an 8 hour window and fast the rest. Four months into Keto I can now do 24 hours fasts. Are they easy? No but the results are great. Typically I will have my last meal at around 7 pm and eat my next meal at 7 pm. I try to do this when I’m busy so that I’m not thinking about food. These fasts are great for heating the reset button and getting back into ketosis faster.
Keto is basically a low carb diet and when you stop eating carbs your body starts to burn fat for fuel. That’s why Keto researchers have often associated Keto with fat loss more so than with weight loss. Your body burns through fat which leads to the drastic weight loss that you often see with people who have done keto for a prolonged period. Remember that fat is quite heavy and hard to lose.
Intermittent Fasting Schedules:
One of the advantages of intermittent fasting is that there are various schedules that you can pick from. You can try the different schedules to see which one works the best for you and adjust accordingly.
One meal a day – OMAD. This schedule is popular with veteran Keto dieters. You eat one meal per day until you are full within one hour and fast the rest of the day. I like this schedule for my busy and lazy days. I only have to cook one meal and if I eat well it tides me over until the next day.
24-hour fast. Like I mentioned above I do a 24 hour fast every now and again especially when I have cheated. A 24 hour fast is one of the fastest ways to get back into ketosis after a cheat day. I find that if I am busy an don’t thinking about food the day goes by fast. I also drink plenty of water during the day and coffee which suppresses hunger.
16-hour fast – 16:8: The most popular type of intermittent fasting schedule and the one that I followed when I started Keto. With this schedule I eat during an 8 hour window and I fast for 16 hours. I typically break my fast at around 1pm and eat until 8 pm. I have done Keto for a while now so I don’t eat big portions and I find that I am fine with my one meal, some nuts and chocolate if I want it.
Alternate day fasting. This is exactly how it sounds. Eat on one day and fast the next. I haven’t tried this but if you eat highly nutritious food on the eating days you should be fine on the fast days.
Advantages of Combining the two diet plans:
- Fat loss. When I combined intermittent fasting and Keto I experienced rapid fat loss. Don’t be worried about losing muscles and strength if you keep eating a nutritious diet. Choose healthy fats like avocado most of the time.
- In my opinion intermittent fasting made my adaptation of Keto easier. In the beginning I combined the 16:8 and OMAD schedule. During the week I only had to worry about one main meal. See my favorite Keto recipes here that I stand by because they are delicious and easy to prepare.
- Improved performance and productivity. BHB which is one of the ketone bodies that is released when the body is in ketosis which boosts focus.
- Intermittent fasting and Keto are linked to slowing down ageing.
- When done correctly it improves metabolism as the body works faster to create energy.
- Reduced risk of diabetes by balancing blood sugar and insulin levels.
- Intermittent fasting can also decrease inflammation.
- Improves sleep.
Whatever you decide always consult a doctor first. I recommend Keto and intermittent fasting as it’s the only diet regimen that has enabled me to lose 15 pounds.
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