Can You Do Keto and intermittent fasting?
Given the popularity of the ketogenic diet and intermittent fasting on their own, it’s no wonder that some people are trying both of these diets together. The two eating patterns share some similarities, so it has us wondering: is it more effective to combine them?
Both regimens have health benefits including improved metabolism, weight loss, and even better cognitive function. Research studies have shown benefits for each, and personal stories on social media serve as some pretty profound anecdotes.
So what’s intermittent fasting?
Unlike keto, intermittent fasting is not a diet. It’s an eating pattern fashioned around certain feeding and fasting periods. One of the most popular forms of intermittent fasting is a 16:8 split, where people fast for 16 hours and only eat during an eight hour window. This usually means not eating after 8 p.m., going to sleep, then having a big lunch at noon the next day. Other fans of intermittent fasting might choose to do an 18:6 split or fast 24 hours every other day.
Turbocharge the Effect of Your Keto Diet by doing Keto and intermittent fasting
This is where the intermittent fasting protocol comes in. keto and Intermittent fasting is so popular because it focuses on when you eat, not what you eat. You can eat like a pig as long as you eat within a certain timeframe. Sounds awesome right?
Pros of combining Keto and intermittent fasting
The idea is that combining Keto and intermittent fasting will maximize the time that someone is in ketosis. This could mean more weight loss, less hunger pangs, and more energy.
While combining the two might boost results, these styles of eating are not for everyone, whether independently or together.
Your appetite decreases
Replacing carbs with fat on a keto diet causes appetite to decrease, possibly due to shifts in appetite-regulating hormones. Once you’re fat-adapted on the keto diet and your appetite is lower than normal, you’ll probably find the fasting portion of IF easier.
You might lose weight faster
The controlled calories from the short feeding window, plus the fact that you’re using fat for energy, may mean that you may lose more weight in a shorter period of time. While this can be a benefit for those looking to lose weight, research suggests that weight loss from IF and keto may not be any better in the long term compared to a low-calorie diet.
You reach ketosis faster
The ketogenic diet restricts carbs so the body switches to fat for fuel. At the same time, fasting causes the body’s glycogen levels to deplete, so the combination of the two diets together is like a fast-track to ketosis. This can help mitigate the “keto flu,” a particularly nasty symptom of the transition into ketosis.
How weight loss works by combining Keto and intermittent fasting
Intermittent fasting triggers a perfect storm of metabolic changes to tackle weight loss and fat reduction. How does it work?
If you’re a snacker or tend to grab food on the go, you may be eating more calories than your body needs — and that will show up on the scale. In general, you tend to eat less when you limit the amount of time you can eat during the day.
Intermittent fasting is a pathway to the fat-burning state of ketosis. During your fast, your body burns through its glucose reserves (aka carbohydrates) for energy. Then, you start burning fat for fuel. To maximize weight loss, eat a ketogenic diet between periods of fasting. Learn more about the keto diet here.
Lowers insulin levels:
Intermittent fasting affects insulin in two ways. First, your body becomes more sensitive to insulin, which can help prevent weight gain and reduce your risk of diabetes. Second, fasting decreases your insulin levels, which can cue your body to start burning stored fat instead of glucose.
In recent studies, intermittent fasting reprogrammed metabolic pathways to get more energy out of food. Fasting also increases your levels of adrenaline and noradrenaline, hormones that help your body free up more stored energy (that’s your body fat) during a fast. Boosting your resting metabolism helps your body burn more calories throughout the day, even while you rest. Get the details on ways to boost your metabolism.
It is no surprise that people are getting on the Keto and intermittent fasting bandwagon like it’s nobody’s business. They really are.
Here is the good news. You can turbocharge the benefits that you get with the keto diet or intermittent fasting standing alone separately by combining them. By going on a keto diet and eating within the specific timeframe prescribed by an intermittent fasting protocol, you will be able to stick to your keto diet and optimize its results. Isn’t that awesome?
If you want to optimize your chances of permanent weight loss, click here for the bulletproof keto diet solution.
The bottom line is simple. It’s not enough to lose weight. Anybody can do that. Almost any diet can help you do that. You have to aim for something higher. You have to aim for sustainable weight loss.
Keto and intermittent fasting in accordance with the blueprint you can download by clicking here, the keto diet will enable you to achieve sustainable weight loss.