Combining the low carb, high fat eating guidance of the keto (ketogenic) diet with the cycled eating pattern of intermittent fasting has proven to produce unmatchable and unchallenged in weight loss results and overall health benefits. Both soared into the spotlight in recent years and gained the titles of most popular and most renowned diets/eating plans and has been endorsed by medical health professionals, sport therapists and celebrities around the world.
People may question whether it is healthy to combine such extreme diet plans, but time and time again this specialized diet has proven to not only result in dramatic weight loss that is sustainable and massive improvements in physical and medical health. These methods have both been extensively tested and studied and the results of combining these to dieting methods have shown to actually increase insulin leaves in the blood, lower blood sugar levels, reduce inflammation in the body and increase your brain function. Although you do not have to combine the keto diet and intermittent fasting in order to reap the benefits and results of either of them (in other words you would still achieve weight loss results that you could only dream of and a great health boost if you chose to only practice one of these diet methods), combining them does mean you will almost double the number of health improvements you can expect and will help you reap those benefits a lot sooner. So how exactly do you use the keto diet for fasting intermittently?
First Things First, You Need To Make Some Decisions.
There are a few different ways to approach this dietary combination. One of the very first decisions you will have to make is the style of intermittent fasting you are going to commit to. There are 3 different ways to incorporate intermittent fasting into your everyday life. You can choose to either apply the skipped meal method (this method consists of skipping one meal per a day. The most common meal to skip in this method is breakfast as this induces a prolonged period of fasting time during your cycles but some people opt to skip lunch instead), the eating windows method (This method puts into practice condensing your macronutrient intake between 4 – 7 hour windows and remaining in a fasting state the rest of the time) and The 24-48 hour cleansing Method (This cleansing state involves fasting over 1 or 2 days of the 7 day week and eating normally on the remaining 5/6 days). Any one of these methods will ensure you are producing the necessary effect in order to create the results intermittent fasting is so well known for. The trick is to find out which one of them works best for your lifestyle. This is an important factor in the sustainability of this eating pattern so you may need to test each of these methods out for a week or two before you make a definitive decision on which one to implement in your new keto and intermittent fasting eating plan.
Where To Start
If you haven’t really been following a healthy eating plan, intermittent fasting could come as a shock to your system and you may end up feeling a ravenous hunger in the first few days, or even hours, of trying to implement it. Add that to a carb restricted diet and you may end up feeling as if you cannot get the ball rolling on this specific diet combination, let alone commit to weeks or months of it. Once you have chosen your intermittent keto fasting method, we recommend that you put it into practice for a good couple of weeks before introducing the keto diet food restrictions and guidelines into it too. This will allow your body to adjust your internal meal clock and get comfortable with being in a state of mild ketosis before you kick your diet up a notch. Once you feel like your body is starting to get accustomed to your chosen cycle of fasting, you can slowly start decreasing your carb and protein intake and upping your fat intake. Doing this over a period of 1-2 weeks will help ease your body into the transition. The more comfortable your body is with this change in nutrient intake, the easier it will be to maintain your eating plan over a prolonged period of time.
Fat Is Your Friend
It may go against everything you think a diet should stand for but, do not forget to drastically increase your fat intake! Dead are the days that all fats were considered to be an absolute no-no if you wanted to lose weight drastically. We have since learned that if we decrease our carb intake rapidly, upping fat intake can help to fill the void the lack of carbs leaves in our diets and actually provide numerous health improvements and assist in weight loss in the process. Some examples of healthy fats you can add or increase in your diet are avocados and avocado oils, coconut oils, butter, olive oil and flaxseed oil. These are easy to incorporate into your cooking methods and you would be surprised at how much flavour and body they can add to your meal.
The End Result
At the end of the day, the more committed you are to keeping within the boundaries of your eating plan, the better the results you obtain will be. Simple things such as keeping your protein intake at about 20% of your entire calorie consumption for the day and taking an electrolyte supplement can boost your results and make it easier to sustain your eating plan. This diet is not a starvation diet. It is dedicated to the state of health of your body and sufficient nutrient intake. So, remember to ensure you are eating enough to satisfy your body’s needs and drink a lot of water to help compensate for your cycles of fasting.
If you follow these easy tips on how to implement a keto diet and intermittent fasting keto eating plan, getting the ball rolling and sustaining your weight loss journey should be a breeze. There is a reason this combination of dietary plans is so heavily endorsed. If executed correctly, you can expect to see results that are unmatched by any other diet plan. To get started on your keto and intermittent fasting diet journey, contact us at Kick Fat Fast today to receive your personalized keto meal plan, support from our diet community and more tips and tricks on how to execute the keto diet for fasting intermittently.