If you prefer to read, there’s a summary of the video below. Otherwise, click the video to view it on YouTube.
Summary of “Keto Intermittent Fasting And Keto Dieting” Video
Once your use to the keto diet you’ll want to push yourself to the next level. So after your shopping list and meal plan are under control it’s time to think about “intermittent fasting”. Intermittent fasting (IF) is one of the hottest topics among dieters and the wellness community. And rightfully so because it’s a very powerful tool that accelerates fat loss and for breaking through weight loss plateaus.
You don’t have to commit to IF while following a keto diet. In fact, if the idea of fasting makes you want to stop doing keto then intermittent fasting isn’t for you. However, if your okay making an adjustment to potentially ramp up losing weight and turning yourself into a fat-burning machine, keep reading!
Intermittent fasting comes down to two terms; feeding and fasting.
You’re in the state of feeding when you’re eating and the time between the time you’re fasting. Easy, isn’t it? But here’s the thing, there are many methods of fasting to choose from. You’ll have to decide what works best for you and your lifestyle. One of the following methods will be compatible with most people’s lifestyles.
- Skip a meal to extend the time of your fasting period. Typically breakfast or lunch is the meal that gets skipped.
- This method limits your eating to a 4-7 hour window each day and fasts the rest of the time.
- This method is too difficult for most people. Here you commit to fasting 24 to 48 hours resulting in a cleanse. It’s an extended fast and isn’t recommended for someone just starting out
How do you know which option is best for you?
If you’re new to fasting, the second option may be what’s right for you. Limiting yourself to eating within a specific window of time works well for new fasters. As an example, lots of people have a lot of success eating between 5 pm and 11 pm exclusively, and the time spent sleeping accounts for a large amount of that time.
Let’s look at how this works.
Let’s say you stop eating at 6 pm then start again at noon the following day – you’ve fasted for 18 hours and you ate for 6 hours. That’s an 18:6, window. You can try this window method once a week and see how you do. Then add more fasting windows over time to achieve your weight goal.
So how does the window method work anyway?
The simplest explanation is our bodies can only process so much food at a time. For someone that struggles with overeating or who eats due to boredom, this method can help cut out those extra calories and keep you on target for your weight loss. While you in your fasting period, your body will convert your stored fat into energy. If you true to the keto diet you’re already mimicking fasting since you’re relying on fat instead of glucose for your energy. Just be certain you consume enough of the daily macronutrients when you in your eating window.
Don’t worry if this seems overwhelming, we have a tool to build intermittent fasting into your keto diet that is customized for your needs and goals. Click this link to discover your custom keto diet plan. And remember, IF benefits go well beyond weight loss. There’s a reason all the wellness communities and thousands of top performers are talking about or include it in their diet. By practicing regularly fasting people are gaining tremendous health benefits in many areas besides turning their bodies into uber fat-burning machines.
Yoshinori Ohsumi, a noble prize winner, discover fasting triggers autophagy. Autophagy is basically a deep clean of your cells. Autophagy slows down the aging process, reverses disease, and prevents cancer. It’s your body’s way of cleaning its cells by recycling components such as damaged proteins, getting rid of invading microbes and toxins. As with most complex mechanisms you need a break for eating so your body can focus on performing these functions instead. Fasting prompts autophagy and increases the number of ketones in your blood more than a keto diet can do on its own.
Once you’re practicing IF you could find yourself being more focused than normal. Being on keto, you might have experienced feeling heightened mental clarity. So add IF to your routine and get more bang for your buck, so to say. A lot of people ask if they can fast intermittently if they exercise regularly. Don’t worry if that’s you, many studies show IF is compatible with regular exercising and IF and can create higher metabolic adaptations, improved muscle synthesis, and greater responsiveness to post workout eating.
Is Intermittent fasting right for you?
If you’re not afraid to mix things up a bit, burn more fat, have more focus, and better overall health, then give it a try. We’ve never seen as much success as we see with people combining the keto diet and an IF lifestyle. It’s really the holy grail of weight loss and wellness. Click this link to to get your own custom keto diet plan that your can add intermittent fasting to your routine easily.