Keto and Intermittent Fasting

The Dynamic Duo

Keto + Intermittent Fasting

The ketogenic diet has gained widespread attention, but now the spotlight is on intermittent fasting, especially when combined with keto. This duo significantly enhances results.

Adding intermittent fasting to your keto regimen could kickstart a robust fat-burning process.

Both intermittent fasting and the ketogenic diet are renowned for their effectiveness in weight loss and other benefits when properly implemented. Intermittent fasting triggers several bodily changes, facilitating easier fat burning and metabolic rate enhancement.

Normally, your body uses the energy from food as fuel. However, during fasting, when food intake is absent, your body turns to its fat reserves for energy.

This shift leads to fat burning and consequent weight loss.

Recent research reveals that 84% of individuals practicing any form of intermittent fasting not only experience weight reduction but also lose weight more rapidly compared to those just on a low-carb diet such as Keto.

Moreover, fasting regimens seem to preserve more muscle mass compared to many other weight loss diets.

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Keto Elevate is a supplement that helps your body to stay in ketosis, even if you've strayed outside the maximum carbs quantity allowed. Like intermittent fasting, it's a hidden weapon to keep you in ketosis and burn fat. Find out more...

Meal Timing

Meal Timing

Fasting is a practice that has been present for centuries, with Greek philosophers recommending it for health reasons. It's believed that fasting spiritually aids in purification and serves as a means of cleansing the soul. From a metabolic perspective, the body operates in two states: fed and fasting.

Interestingly, if you're among the many who skip breakfast, you're already engaging in a form of fasting, perhaps without even realizing it.

The primary principle of intermittent fasting revolves around the timing of meals rather than their content. There are various approaches to this eating pattern, the most popular being a daily eating window. For instance, if you choose to eat between noon and 6pm, your intermittent fasting ratio would be 18 hours of fasting and 6 hours of eating. This window can be tailored to your preferences, typically ranging from three to eight hours.

During the fasting period, there's no need for concern about starvation. In fact, you can drink bone broth, water, and unsweetened tea or coffee to stay hydrated, but avoid snacking. The objective is to fast until your designated eating period.

When it's time to eat, a bit of planning is required. The aim is to consume your entire daily calorie intake within the chosen timeframe of your eating window during your intermittent fasting schedule.


Keto Breakfast for Ketosis

Ketosis is a natural metabolic state that occurs when the body runs out of its immediate glucose reserves. This often happens due to reduced carbohydrate intake, ideally for reducing body fat and balancing blood glucose levels.

Typically, the body uses glucose as its primary energy source. Any excess glucose is converted into fat for storage, to be used during prolonged periods without food. However, in our modern society, such situations are quite rare.

In the absence of glucose, the body begins to burn stored fat for energy, producing ketones. This process of fat burning is what defines ketosis. It's a state beneficial for those looking to lower body fat or blood glucose levels.

However, the human body is naturally hesitant to burn fat, a trait evolved to prepare us for potential future food shortages. Thus, simply skipping a meal occasionally won't trigger ketosis.

Entering ketosis requires careful monitoring of macronutrient intake — fats, proteins, and carbohydrates. Consuming too many carbohydrates, especially simple ones, can disrupt ketosis and lead the body back to storing fat.

For achieving and maintaining ketosis, understanding your specific macronutrient needs is crucial, and these needs may vary based on lifestyle and individual physiological factors. Experimentation may be necessary to find the ideal balance for personal goals and health.

A common guideline for macronutrient distribution in a diet aiming for ketosis is:

  • 5-10% of daily calories from carbohydrates
  • 15-30% of daily calories from protein
  • At least 60% of daily calories from fat

This high fat intake can be surprising to many who have been taught to avoid dietary fats. However, it's important to note that dietary fat and body fat are different, and the body converts simple carbohydrates to body fat more readily.

Therefore, instead of seeking out '97% fat-free' products, which are generally not conducive to achieving ketosis, a focus on the right balance of macronutrients is essential.

You can get more information about the different approaches that you can take to keto and intermittent fasting at 3 Intermittent Fasting Methods.

About the Author

Turning 80 in 2024, I weigh the same as I did when I was 18 and remain seriously fit and healthy.
I'm on a mission to help everyone to become happy, fit and slim.
In the long-term, the only way to prevent the dreaded yo-yo effect and not only lose weight but keep it off for the rest of your life is to embrace a lifestyle change that welcomes healthy eating and moderate exercise.
But that can be dishearteningly slow for most people.
It’s very easy to fall away from that journey before it’s had time for any real effect and also well before it’s had any chance to become a lifestyle habit.
That’s why I recommend a 2-prong approach.
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And the second prong is the Happy, Fit and Slim training course designed to change your lifestyle so that the weight stays off permanently.
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Phil Lancaster

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