Intermittent Fasting is a way of eating where you restrict foods and sweetened drinks. Set an uninterrupted period of time every day, often between 16 -18 hours.
You then eat only during the remaining 6 or 8 hours.
You can choose your own window length.
However, try to have all your eating hours during the day. Avoid late evening or nighttime eating.
During fasting hours you can drink water, black coffee or plain tea. Drink nothing that is able to provide energy, needs digesting or will effect your hormones.
Just water and nothing else is ideal.
One of the benefits of intermittent fasting is that it boosts metabolism by promoting thermogenesis, or heat production.
Your body will then start using your stubborn fat stores.
More than this, intermittent fasting will also preserve muscle mass during weight loss and improve energy levels.
Many studies have found that intermittent fasting boosts weight loss. It’s especially beneficial for helping you to lose visceral fat.
The keto diet too will help you to loose this dangerous form of fat.
Obviously, intermittent fasting also works by making it harder to overeat throughout the day.
For example, you skip breakfast or reduce your daily eating window to about 6 hours a day. You will find it easier to stay with the diet, knowing that you will be able to eat well within the next few hours.
Moreover, consider adding longer fasts of 24 hours or more to your keto diet.
You will be plugging into an age-old method of spring cleaning and renewing every cell in your body.
This happens because once your body registers that you are not eating it triggers the process called Autophagy
Autophagy is a natural process that makes the most of times when we are without food.
Autophagy uses any time you’re not eating to clean out damaged cells that are accumulated over time.
These cells trigger inflammation which is now implicated in the development of numerous diseases, if not all of them 4
This includes Cancers and autoimmune and neurodegenerative diseases such as Altzheimer’s disease and Parkinson’s disease.
Learn more about the amazing benefits of Autophagy:
Importantly, autophagy is something that has been the subject of a lot of scientific interest. This interest has grown significantly over the past few years.
Intermittent fasting isn’t just great for triggering Autophagy. It has some great benefits for your weight loss goals too.
This is in contrast to calorie restricted diets.
The problem with calorie restricted diets
When you restrict your food intake in an effort to lose weight something negative happens.
Your body senses the lack of nutrients and reduces its metabolic rate in an attempt to conserve energy.
Anyone who has ever tried to lose weight by this method knows that over time their diet produces less weight loss.
As your metabolic rate slows, so does weight loss. This drop in metabolism is also the reason why any weight lost is quickly regained at the end of the diet.
In contrast, when you fast, your metabolic rate increases instead of decreases. This has a positive effect on weight loss.
It also prevents the dreaded plateau stage of your diet.
Further, with an increased metabolism you are much less likely to regain weight once you end the diet.
Putting the Keto Diet together with Intermittent Fasting
The keto diet works very well with the practice of intermittent fasting (IF)
Both IF and the keto diet are based on the healthy move towards burning body fat instead of carbs for energy. The same health goals can be accomplished by both in less time.
Both Intermittent Fasting and the keto diet will increase the amount of ketones in your body. This is how they do it:
The keto diet restricts carbohydrates which are a source of glucose for your body. This glucose is stored as glycogen and is used to meet your energy requirements.
Once you have been following the keto diet for about a week you will have used up all your stored glycogen.
When this happens, your body will begin to burn fat for fuel instead. At this stage you will be in ketosis .
Your body can use glycogen or fat for fuel, but it will only use fat when you have no stored glycogen.
Ketosis is the aim of the keto diet and it is this state that brings many weight loss and health goals.
Once in Ketosis you will also feel less hungry as it will stabilize your blood/glucose levels.
You will also be able to delay your meals without your hunger increasing.
This is due to the fact that your body now has plenty of fuel which it can call upon to meet your body’s energy needs – your stored fat.
Because your fat stores are now available to meet your energy needs, you will be able to skip a meal or two (Intermittent Fasting) without the normal discomfort.
You will also be able to fully fast for a day or two without difficulty once you’re a fat burning machine.
For this reason, many keto dieters add either intermittent fasting or full fasting to their plan.
They then see amazing results in their weight loss and health.
The mix of intermittent fasting and keto also works well the other way around.
If you fast for a day or two before you start the keto diet, you will enter ketosis and start burning fat faster. This is because you will have less stored glycogen to burn through first before your body will turn to your fat for fuel.
So by combining fasting with the keto diet, you will benefit from each boosting the other.
It’s a win/win for you and your weight loss.
You could also add a full day fast once a week to super charge your diet.
The keto diet and ketosis will make sure that you’re able to keep to a fast much more easily than most.
You will be burning fat for fuel, so when you stop eating your body will still have a supply of fuel that it can use.
By taking advantage of this fact you will be able to achieve a strong and steady weight loss without the hunger that normally accompanies a diet.
You will be feeling more focus and alert due to ketosis, and will be benefiting from many health benefits due to Autophagy.
This is a winning combination that gives amazing benefits because it works in tune with your biology and your hormones.
Once you have tried this method, you won’t want to go back to diets that leave you feeling hungry and prone to regain your weight.