If you’re considering trying the keto diet, you need to know how intermittent fasting can accelerate weight loss by reducing stored fat.
Intermittent fasting on a ketogenic diet has become increasingly popular and many people have benefited from its ability to support fat burning while providing numerous biochemical benefits.
In this blog post, we will look at how the combination of these two “dietary practices” works together to put your body in fat-burning mode 24/7, and why it could be a great choice for those who are looking to maximize their results while enjoying long-term metabolic health.
What Are the Basics of the Ketogenic Diet?
If you’re interested in improving your overall health and losing weight, the ketogenic diet might be something to consider. Essentially, this diet is focused on consuming high amounts of healthy fats, moderate amounts of protein, and very few carbs.
This shift in macronutrients puts the body into a state of ketosis, where it burns fat for fuel instead of glucose. To follow this way of eating, you’ll need to cut out sugary foods, grains, and most fruits.
Instead, you’ll fill up on foods like avocados, nuts, fatty fish, and leafy greens. If you’re willing to make some changes to your diet, many people report feeling more energized and focused.
Does Intermittent Fasting Work For Weight Loss?
Intermittent fasting has been gaining popularity as an effective way of shedding extra pounds. It involves alternating periods of eating and fasting, with the most common approach being 16 hours of fasting and 8 hours of feeding.
By restricting the duration of food intake, IF aims at creating a calorie deficit, leading to weight loss.
Several studies have shown that this method can improve insulin sensitivity, boost metabolism, and reduce inflammation. However, the success of intermittent fasting largely depends on eating habits during the window and how strictly you follow fasting rules. As such, while it is an efficient weight loss strategy, it may not work for everyone.
How to Start Keto and an Intermittent Fasting Schedule
With a little planning and guidance, you can achieve your health goals and feel your best. The key to starting is to take it one step at a time, whether that’s gradually cutting back on carbs to ease your way into ketosis or starting with shorter fasting windows before building up to longer ones.
Additionally, it’s important to do your research, seek advice from trusted sources, and keep an open mind to try new approaches. With consistency and patience, you’ll soon be on your way to reaping the benefits of these dietary approaches.
Also, know how you work best. Are you the type that wants fast results? Then dive in with the keto diet and intermittent fasting and watch your body lose weight.
Or start slowly with one or two small changes each week until you feel confident that you’ve mastered it. Most people drop out because they focus on what they’re missing instead of what they can eat.
Sometimes it’s easier to set your eating window first and then start focusing on a low carb diet.
Types of Intermittent Fasting
Eating higher fat and fasting improves your body’s ability to induce ketosis. Most fasting schedules are in hours. One number is the off hours where you fast and the other is your eating windows.
The easiest is to start with 12 hours of fasting and a 12 hour eating window. You can then extend the fasting window. A popular method is to fast for 16 hours and consume all your calories during the remaining 8 hours.
A second method is to break the long fasting down during the week. The most common is the 5:2 method, where you eat normally for 5 days and then dramatically cut calorie intake down to 500-600 on the remaining 2 days.
Some people choose to do their reduced calories days on the weekend and others shoot for Tuesday and Thursday.
Another option is the one meal a day fasting on keto diet. It’s exactly as it sounds. You eat a low carb meal once a day. You can eat certain high fat foods which keeps your body in a state of ketosis the rest of the day without breaking your fast.
Finally there is an alternate day fasting method. You fast every other day and consume normal calories on the non-fasting days.
Whichever eating pattern you choose, it’s important to consult with your healthcare provider to ensure your safety and health while practicing intermittent fasting.
Benefits of intermittent fasting
Intermittent fasting is gaining popularity among health enthusiasts due to its many benefits.
One major advantage is to reverse insulin resistance. Your body is better able to regulate blood sugar levels and prevent type 2 diabetes.
This fasting method also helps with control of inflammation, which is linked to numerous chronic diseases such as cancer and heart disease.
Research has shown that intermittent fasting can help reduce inflammation levels in the body and improve overall health including lowering high blood pressure.
By giving your body a break from constant digestion and allowing it time to heal and repair, you can reap the many benefits of an intermittent fasting plan along with your keto diet to burn fat, improve your digestive system and build up your lean mass.
Common Mistakes to Avoid When Doing Keto and Intermittent Fasting
If you’re diving into the world of ketogenic diets and fasting, it’s important to know what mistakes to watch out for.
With so many mixed messages and seemingly conflicting advice, it’s natural to feel a little lost at first. However, there are some common pitfalls that you can sidestep to help ensure your success.
For one, don’t go too low with your carb intake. There’s such a thing as too little.
Avoid cheating, as it can quickly unravel your progress.
For most people, make changes slowly. When you dive in, your body and mind get unhappy feeling you’re missing out instead of slowly improving your diet while building up your ketone levels.
Do have a plan for your time restricted eating as well as a keto meal plan. If you have the support system in place, it will be easier for you to find success.
Tips for Sustaining the Lifestyle Over Time
Maintaining a healthy lifestyle is not an easy task. It requires discipline and perseverance.
First, set realistic and achievable health and fitness goals to keep you motivated. Celebrate your progress including non-scale victories.
Next, make sure you have a support system. Having friends or family that share the same interests and goals can help you stay on track. There are also a lot of communities on Facebook where you can get tips and encouragement.
Don’t be afraid to mix up your routine, explore different exercises or activities to avoid burnout and stagnation. Also, you may find that your body responds better to certain fats better than others, or a certain carbohydrate intake. And you may find that you feel better on one type of fasting schedule than others.
Finally, focus on consistency. Make healthy choices part of your lifestyle and not just a temporary fix. With these tips, you’ll be well on your way to a healthier and happier you.