Also called by many who are familiar with this weight loss method as IF, intermittent fasting is a new trend that some people used along with your diet program. I personally have tried this technique and I was impressed with its results. When I have used it as a supplement to my calorie counting technique, I have lost two kilos in a month’s time. Thus, this is one of the methods I commonly recommend to my friends who are eager to lose weight.
Intermittent fasting is about assigning and sticking to a specific time frame of food intake and fasting. Some people who are not familiar to this technique may have a negative perception about this hearing the term fasting. However, this one is useful as your body will have at least 12 hours fasting time where you won’t have any intake aside from water or brewed coffee to allow your body to digest and process your intake. After the fasting time, you will have the eating window where you can eat all you want.
As mentioned, intermittent fasting is best when applied along with dieting plans. One of the dieting crazes that are being used by many people even celebrities to lose weight fast is the keto diet. The question now is whether intermittent fasting and keto diet can provide us the weight loss results that we need. To shed light on this aspect, it is best to first have an overview of keto diet and how this method do the works.
An Overview of Keto or Ketogenic Diet
Ketogenic or keto diet is a modern technique that has attracted a lot of followers due to its unique concept. Unlike the other dieting methods such as going vegetarian or vegan, keto diet encourages the intake of foods with high healthy fats and low carbohydrate to trigger your body to get into ketosis. Ketosis is a metabolic process wherein the body turns to fat deposits, converts them to ketones and use them as the energy source instead of the glucose that we get from high carbohydrate diet. In addition to weight loss, a healthier and fitter body are expected to be the results of a successful keto diet.
Intermittent Fasting Increases Fat Loss From Keto Diet
Having a 12 to 16 hours of fasting time when practicing intermittent fasting will give your body more time to convert your body fats to ketones. This combination is expected to result in significant loss of weight without the need for sticking to your recommended daily calories.
How Does Intermittent Fasting Impact Ketone and Insulin Levels?
Many experts agree that intermittent fasting may be hard to achieve if you are not practicing the ketogenic diet and vice versa. When we get into ketosis, the body is used to having low blood glucose and insulin levels as it has been burning fats for a long time. As fat burning is continuous, keto dieters will have less appetite due to having increased levels of ketones. Thus, being weak and shaky that are commonly experienced by those who fast will not be felt much by keto dieters.
As compared to those who are having a standard diet with high carbohydrates food intake, fasting for at least 12 hours will lead to a sudden decrease in blood glucose levels and increase in appetite. This is why it will be hard to function properly as you may be feeling hungry throughout the day. In addition to these arguments, intermittent fasting better supports ketosis as it helps increase the production of ketones by ensuring that the levels of insulin in our body are low.
Intermittent Fasting Speeds Up Body’s Readiness to Ketosis
Putting your body in a state of ketosis could not be done in an instant. In some people, it may take weeks or months before the body gets into ketosis. This is where the value of intermittent fasting will be felt.
According to Rush University Medical Center advanced level dietitian Kelly Roehl, intermittent fasting speeds up the burning of fats in the body which kickstarts ketosis. This happens as IF is effective in decreasing the levels of our blood sugar that promotes the conversion of fats into ketones.
The Best Way to Practice Intermittent Fasting Along With Ketogenic Diet
Now that we have discussed how keto dieters will benefit more if they add intermittent fasting to their lifestyle, it is now best to discuss what is the most recommended way to practice IF while on ketogenic diet.
Many researchers who have studied the health benefits from ketogenic diet recommend to start the IF with a long fasting time and followed by a short-time fast. For instance, you can go on fasting for 20 hours for three days to be followed by 12 hours on the succeeding 2 days.
However, it is just important to know that regardless of the length of time you have allotted for fasting, it is still essential to keep track of the mineral levels in the body at this time. By doing this, you will save yourself from the refeeding syndrome wherein the body experiences troubles with nourishment due to electrolyte and fluid imbalance.
Are Intermittent Fasting and Keto Diet for Everyone?
You might be wondering if intermittent fasting and keto diet are for everyone. As previously discussed, once we get into ketosis, our insulin levels will be low. In this regard, it is worth stating that those who are diagnosed with diabetes and epilepsy should not implement this power combination as their health may be at risk since insulin are important to diabetic and epileptic patients.
My Position on Intermittent Fasting and Keto Diet
IF can truly promote weight loss when practiced along with keto diet. However, as always, it is best to consult first with a medical professional before trying these techniques to avoid yourselves from experiencing any health troubles. Above all, once you are on keto diet, it is best to know these keto ratios: