How to do Intermittent Fasting on Keto
Intermittent fasting can take a variety of different forms, but the general idea is that you alternate periods of eating with periods of fasting. For example, you might fast for 16 hours and then eat for 8 hours, or vice versa. Intermittent fasting is especially effective when combined with a ketogenic diet, as it helps you enter and stay in a state of ketosis. This means your body will use fats instead of carbohydrates for energy. Keto-friendly IF can have a number of benefits such as reducing inflammation, increasing growth hormone production, increasing dopamine (the happy hormone) levels and much more. Keep reading to learn how to do Intermittent Fasting on Keto successfully!
Keto and Intermittent Fasting: An Overview
Intermittent fasting is a type of dietary restriction that cycles between periods of fasting and eating. On keto, intermittent fasting means eating a high-fat, low-carb diet, along with periods of fasting. The reason for this is that fat metabolism produces fewer blood glucose fluctuations than glucose from carbohydrates. When your blood glucose levels are low, your body produces biochemical changes to increase blood glucose. This includes increasing the production of free radicals, which can damage your cells and DNA. Intermittent fasting reduces production of free radicals because there is not as much glucose being produced. Therefore, it protects your cells, DNA and metabolism against oxidative stress. When you combine keto and intermittent fasting, you get even more benefits. Fasting on keto means that you’ll be burning fat for energy instead of glucose, so you can expect even more health benefits. This is especially true if you’re fasting longer than 16 hours.
The Ketogenic Diet
The ketogenic diet is a high-fat, low-carb diet that causes the body to shift from using glucose as fuel to using fat. The process of fat burning is known as ketosis; this is when your body starts metabolizing fat as its primary energy source. When you eat an extremely low-carb diet, your body enters ketosis after about two days. When you’re in ketosis, your body uses stored body fat for energy. This is incredibly beneficial for people trying to lose weight; it’s also beneficial for people who want to improve their health and increase energy levels. When you’re in a state of ketosis, you have less insulin in your system, which means less sugar is being stored as fat.
How to do Intermittent Fasting on Keto
There are several different methods of doing IF on Keto. You can try each method to see which one best suits your needs and lifestyle. The 16-8 Method – This involves fasting for 16 hours (no eating) and then eating during the other 8 hours of the day. For example, if you finish eating dinner at 8 pm, then you aren’t supposed to eat any food again until the next day at 8 pm. The 20-4 Method – This involves fasting for 20 hours and then eating for 4 hours. For example, if you finish eating dinner at 8 pm, then you aren’t supposed to eat any food again until the next day at noon. The 5-2 Diet – This involves eating 2 meals a day and fasting for the other 23 hours. For example, you might eat a meal at noon and another meal at 8 pm. You’re supposed to fast for 23 hours at a time.
Tips for Doing Keto and Intermittent Fasting Together
– Get enough sleep – Even though you’re fasting, IF can still cause sleep deprivation. Make sure you’re getting enough sleep so you can focus and be productive during the day.
– Stay hydrated – This is especially important if you are exercising while fasting.
– Keep track of how you’re feeling – Write down how you’re feeling throughout the day. If you notice any patterns, you can try to adjust your eating or fasting times to find the perfect balance.
– Be prepared – IF can be a bit overwhelming at first, especially if you’re not used to it. Make sure you’re stocked up on healthy snacks so you can easily grab something when you get hungry.
Summary
Intermittent fasting is a great way to kick start a ketogenic diet. It can help you get into ketosis quicker and stay there longer. You can fast in a number of different ways, such as the 16-8 method, the 20-4 method, and the 5-2 diet. Make sure to stay hydrated, sleep enough, and track your progress to make sure IF is working for you.
Check out our article on Why Is Keto So Popular? 5 Reasons That Explain It All!
Additional Resources > Ketogenic Diet”>https://en.wikipedia.org/wiki/Low-carbohydrate_diet#Ketogenic_diet
