The combination of keto and intermittent fasting is one of the hottest trends in the fitness industry. Most people found their true way to stay in shape without intense workout sessions.
Keto and intermittent fasting not only helps in cutting down stored fat, but also helps in enhancing longevity and quality of life.
The combination of a keto diet and intermittent fasting is not just a fat-shredding limited duration diet pattern, it’s a lifestyle that you should be following for a healthy life.
Personally, I am a firm believer of OMAD (one meal a day) fasting and I do that every alternate day. I was asked about the combination of the ketogenic diet and intermittent fasting, so I thought of giving it a try, and I encountered phenomenal results.
With the combination of keto and intermittent fasting, I was able to stay energetic for a longer period and I experience better alertness as well.
How To Intermittent Fast On Keto
Although, many studies have proven the positive health effects of the ketogenic diet and intermittent fasting, still, people are skeptical about the combination of both diet patterns.
Combining both diet patterns is totally safe. Here is how to do it.
Intermittent fasting is all about consuming your food in a particular eating window. Suppose you are doing a 16:8 fasting, which means you fast for 16 hours and eat in that 8 hours window.
You can plan your keto meals within that 8 hours window. When I am on a 24 hours fasting then I prefer to eat a big keto meal.
Ketogenic food also makes you feel fuller for a longer time which makes fasting easier than ever before.
How Long Should I Do Intermittent Fasting Keto
If you are looking to achieve a target weight then limited duration keto and intermittent fasting can do the work for you.
90 days keto and 16:8 intermittent fasting is a great way to achieve your target weight.
I would personally suggest you follow this diet as a lifestyle, I have been following this diet pattern for 2 years now, and I feel better than ever before. I am in no mood to get back to my previous unhealthy diet routine.
Keto And Intermittent Fasting Benefits
Combining keto and intermittent fasting has some astonishing benefits, both seem to reduce the side-effects of each other. Let’s have a look at the benefits of both.
1# Accelerates Fat Loss
The ketogenic diet is known for its ability to burn fat as a primary source of fuel, on the other hand, intermittent fasting helps in accelerating the ketosis.
Intermittent fasting naturally helps your body to use stored body fats as a source of fuel because of the depletion of glycogen reserves.
Combining a ketogenic diet with fasting may help your body to reach into state of ketosis much quicker.
2# Increased muscle mass
Worried about the low consumption of protein in a ketogenic diet? Fasting has an answer to it.
A study conducted on the effects of 24-hour fasting on growth hormones, its found that the human growth hormones spiked up to 200%.
Elevated growth hormones and testosterone levels prevent muscle breakdown and allow the body to break fats as a source of fuel.
Fasting invokes the primal behavior of the body when the body prepares itself to use stored fats as fuel and prevents muscle breakdown.
Boosting your HGH levels this high has many benefits, it helps in muscle development and cutting down fats.
Fasting boosts the production of stem cells. Your body uses stem cells to replace damaged cells within your body. Stems cells are used to repair skin, joints, internal organs, etc.
Basically, fasting helps in keeping your body young on a cellular level.
4# Boosts brain power
Both, Keto diet and intermittent fasting are known to have brain-boosting benefits.
While keto fuels your brain with all the necessary fats, fasting helps in providing mental clarity by producing more BDNF.
BDNF (Brain-derived neurotrophic factor) is a protein helping to support the survival of existing neurons, and encourage the growth and differentiation of new neurons and synapses. In the brain, it is active in the hippocampus, cortex, and basal forebrain— these are the areas vital to learning, memory, and higher thinking
5# No cravings.
Breaking fast might spike up to blood sugar levels but not in the ketogenic diet.
Keto food contains high fats that don’t make any sudden spike in blood sugar levels.
Keto diet is soo good in keeping blood sugar levels low that it got type II diabetic totally off to their medications.
While keto helps in keeping the blood sugar levels down, fasting helps in improving insulin sensitivity which makes it a win-win combination.
Say goodbye to the cravings, tiredness, and mood fluctuations that make high-carb fasting so difficult.
6# Ease in fasting
Ketogenic diet suppressed hunger which makes fasting much easier. Your liver converts stored fat into ketones, these ketones travel through your bloodstream for energy. Ketones suppress the hunger hormone called “ghrelin”.
High levels of Ghrelin make you hungry, and when they are kept low, your body doesn’t feel the hunger ever if your body does not have any food.
7# Best food to break intermittent fast
There is a list of healthy food that can be consumed to break your fast. A keto meal is a perfect way to end the fast, high-fat foods keep the blood sugar levels in control.
Even if you are not on a ketogenic diet, you can look to end your fast with an ounce of nuts or ketogenic protein supplements.
Ketogenic supplements contain the best ratio of protein and essential fat that curbs hunger easily.
With all the listed benefits it’s quite clear that keto and intermittent fasting is a combination of two diet pattern that truly complements each other. A combination of both diets not just helps in curbing hunger but also helps in reducing each other’s side effects.
Thanks for reading. Questions are welcomed in the comments as always. This site contains affiliate links as well as general health and fitness information. Please read my Medical Disclaimer and Writing Disclaimer for more information.