Intermittent fasting and Keto Diet are two new fads in the diet industry. Gone are the days of South Beach diet, Atkins diet, Mediterranean diet, and other diet crazes that celebrities and famous people used to swear by. Now, it is all about putting your body into ketosis and letting fat fuel your system.
Just to be clear, however, intermittent fasting (or to put simply, IF) mostly serve as complementary to any diet program.
Intermittent fasting and Keto Diet both work under a similar idea. But, to understand if both are complementary with each other, let us first discuss the two terms.
What is Keto Diet?
The keto-diet is also known as the low carb diet. This works by pushing the liver to create ketones which will be converted to energy. The main goal of this diet is to drive your body towards a metabolic state that starves carbohydrates and not calories. You can live off of high-fat and high-calorie food selections without gaining weight, so long as you limit the number of your carbs
What is intermittent fasting?
There are two states involved in the discussion. First is feeding. Your body is at this state when you are downing up you keto meals. Fasting state is the term for the time you are in between meals. Intermittent fasting can be done in different methods, depending on what your body is comfortable with.
Skipping meals is where you try to widen the time of your fasting state by foregoing one meal. This means you only get to eat two full meals a day. Lots of people opt to skip breakfast, while others consume big meals in the morning and skip lunch.
Another option is to create eating windows. The fasting state will range from 16 to 20 hours with an eating window of 4 to 8 hours. At this point, you can eat to your heart’s content with respect to your current program, of course!
One day to two day cleanse is another example of IF. Extended fasting periods lasting up to two days. Most experts do not recommend this, but a lot of people can attest to its effectiveness.
Why does it work?
When a person restricts eating for a bit of a long time, the body undergoes a series of changes to allow it to adapt and thrive. One such way is ketosis. It is a natural process that the body will “switch on” during the fasted state. Insulin and blood sugar levels decrease, while the human growth hormone increases when the food intake is low.
Now that we got that out of the way, it is time to define the link between intermittent fasting and keto diet and how IF can help you get back in the game when you have gone plateau on your Keto Diet journey.
However, it is advised to start slow. You can slowly reduce your eating windows and once you get the hang of it, you can try the extended fasting approach. You can do IF daily, weekly, or bi-weekly. It all falls down to what you are comfortable with.
How does IF and Keto Diet work together?
As stated earlier, both operate under the same premise – ketosis. Ketosis is where your body burns off fat, instead of carbohydrates. The latter being what your body is naturally accustomed to. Knowing that these two methods have similar attacks on how to lose weight, it should be no surprise that these two things get intertwined from time to time.
But, is doing IF when on Keto Diet advisable?
One of the most common concerns by people curious about pulling off these two together is whether or not it will help them in burning off more fat or will things take a turn for the worse?
According to an expert dietitian, however, it can double the keto’s known fat-burning abilities. A lot of dieters even use IF as a way to help their body adjust to a whole new world of keto dieting. Since the blood levels are decreased and have reached a new steady state. This means that there is a limited chance for the need to go back to the old diet. It is a lot easier to sustain the keto diet for a long time.
However, it is a lot harder to maintain IF compared to keto diet. So, if you find yourself stressing on applying these two diet programs to your lifestyle, it probably is not a good idea to do so.
After all, it is not necessary to do IF when you are on a keto diet. If you want to speed things up, however, it is the right measure to take. When you eat on IF, the number of calories you intake is not limited.
How do you commit to fasting while on keto diet?
Guess what? You are probably doing intermittent fasting without knowing it. For instance, there may be a time that you had an early dinner and did not eat until lunch the following day. Many busy people have been doing IF for days and not be aware of it.
If you are decided to do both for boosted weight loss efforts, here are a couple of reminders to help you out:
- Eat well. By itself, IF will limit your food intake naturally. You will be forced to limit your food. However, make sure that when you do, you opt for nutritious ketogenic food. If you choose foods that are high in cholesterol, you might end up feeling sick in the gut. To avoid metabolic problems, refrain from giving in to your cravings in the small window of time you will be eating. You can use an app to monitor your calorie intake and check if you daily nutritional needs are being met.
- Measure the level of you ketone. Fasting on a keto diet will help you maintain your current state of ketosis, but just to be sure to keep track of your ketones regularly.
Fasting isn’t required to lose weight on a ketogenic diet. If it doesn’t work for you, then do not force yourself to fast. Restricting yourself unrealistically is pointless – it’s not worth it if it makes you unhappy.