There is overwhelming evidence that it’s good to make use of the method of Intermittent fasting for keto diet.
By doing this, both your weight loss and health goals are going to be achieved more quickly.
What is Intermittent fasting?
Intermittent fasting is the practice of deliberately going without any food at all for a period of time.
Generally speaking the term intermittent fasting is used to describe a short fast, normally of less than 24 hours.
This type of fasting can last any amount of time from a few hours to 23 hours. During this time, only water or black tea and coffee is drunk.
All food is consumed in a window of time outside of the fasting hours.
There are several ways of achieving this.
One of the most popular ways to do this is to simply omit breakfast. There is no particular reason why this meal needs to be eaten.
It has been shown that breakfast is no more important than any other meal.(1).
With this method of intermittent fasting, you would eat your evening meal at about 8pm. You would then eat nothing until lunchtime the following day.
If you ate lunch at 2pm you would have achieved an 18-hour fast with little effort.
This 18-hour fast is referred to as the 16/8 fast, and is one of the most popular regimes to follow. This is due to the fact that is relatively easy to do. Plus it fits in well with most people’s schedules.
This study looked at subjects who restricted their eating to 8 hours in every 24. It found there were many positive outcomes.
These included a decrease in fat mass even though their calorie intake remained the same. The study showed that there was no loss of muscle mass.
Further, there was an increase in health related bio-markers.
If 16 hours feels like a stretch to you, you could always miss food for less time at least to begin with. You may find a fast of 12 hours is more manageable, giving you 12 hours in which to eat.
Normally, you’ll find that as you get more used to fasting, you will find it easier.
Do what you feel comfortable with, and always stop if you’re not feeling well, or are finding it a struggle.
You can always try again another day. You may also find it easier if you make sure to minimize your carbohydrate intake the day before.
Fasting triggers autophagy
One of the main benefits of any length of intermittent fasting is its ability to trigger autophagy.
Autophagy is a natural cleansing and repair process which has been with us throughout evolution.
Unfortunately, we rarely go long periods of time between meals. Due to this fact, autophagy is not triggered in our bodies as often as it would have been in the past.
This lack of autophagy has been linked to numerous health issues.
Autophagy brings many positive health benefits, and you can read an in depth description of these here
Why does the keto diet and Intermittent fasting work so well together?
Both Intermittent fasting and the keto diet are very popular methods for weight loss and improving health.
The keto diet works by putting your body into a state of ketosis. It does this by restricting carbohydrates which in turn causes your body to burn fat for fuel.
In the process of burning fat, your body will produce ketones. Once in this state you will be gaining all the benefits that the keto diet offers.
There are a several ways in which you can speed up the time it takes you to get into ketosis and achieve a deeper level of ketosis.
Without a doubt, the quickest way to do this is to combine intermittent fasting with your keto eating plan.
This is because while you’re fasting, you are causing your body to use fat for fuel in exactly the same way as the keto diet. So you’re using two of the most powerful ways to reach that fat burning state at the same time.
Further, you will be burning some of your more stubborn fat with intermittent fasting.
This is due to the fact that intermittent fasting promotes thermogenesis, which helps to shift the more difficult to lose fat (2).
Therefore, Intermittent fasting and the keto diet work together to enhance each other’s effectiveness.
The keto diet is super healthy and a well researched method for losing weight.
The practice of intermittent fasting is also known for its health benefits as well as its place in a weight loss program.
However, either one of these could be followed separately. They will both be very effective tools for you to reach all your weight loss and health goals.
Having said that, there is little doubt that by combining them both, you will enhance the effect of each one. This will have you reaching all your goals sooner.
Try them each separately, or together and go with the method that leaves your feeling your best.
Together or not, they will both help you to reach oall your goals.