Keto 101: Intermittent Fasting on the Keto Diet
Is the keto diet compatible with fasting?
Two of the hottest health trends today are the keto diet and intermittent fasting. Perhaps you are already on the keto diet, a low carb, high fat diet that helps melt pounds by putting your body into a state of ketosis, and are wondering if you can incorporate intermittent fasting as well. Is it safe? Is it effective? What if I want to do a different kind of fast – can I when I’m on the keto diet? Read on to find out more.
What is intermittent fasting?
While the word “fast” may conjure an unpleasant image of starving oneself, don’t worry; intermittent fasting is a little different – and less dramatic! Intermittent fasting is in essence a structured eating schedule. Intermittent fasting basically cycles you through longer periods of caloric restriction (fasting) and shorter periods of caloric intake (eating).There are quite a few different ways to go about this, including the 5:2 diet where you severely restrict your calories on 2 non-consecutive dates of the week, but the most popular method of intermittent fasting is the 16/8 diet. When adhering to the 16/8, you eat during an eight-hour window and fast for 16 straight hours. This means you could, for example, eat all your meals between 10 am and 6pm. Totally doable, right?
But why do it? Well, intermittent fasting has been shown to reduce inflammation, help control blood sugar, and even improve brain function. What’s more, additional studies indicate that intermittent fasting promotes the feelings of fullness and actually reduces hunger overall, which will certainly help you lose weight.
Keto intermittent fasting: a fantastic combo
Now that you know what keto and intermittent fasting can do on their own, you may be wondering if you can combine the two. The answer is absolutely, yes! Studies have shown that combining keto with intermittent fasting can help you kick your body into ketosis faster than on the keto diet by itself. And this could also lead to greater fat loss overall. Basically, the two methods, when combined, help each other out!That being said, be sure to pay attention to your body when incorporating these two restrictive diets. You may find that it’s too fatiguing on the body to do both. Don’t worry – both are also highly effective on their own. Again, listen to and trust your body. You want to have more energy, not less!
What about other kinds of fasts? Are they keto compatible?
There’s no shortage of fasting diets out there, and while they are not typically recommended, many people want to use them to get fast results. Be very careful and conscious of making this decision! Often, these “quick fix” fasts lead to a yoyo effect in which you gain the weight right back. Likewise, keep in mind that with any sort of extremely restrictive diet, it is meant to be short term. Your body needs a vast array of nutrients in order to survive! Never go longer than a few days and consult your physician before starting.
If you do want to do a fast, there are a few that are keto compatible:
Keto Egg Fast
Also known as a keto 3 day fast, this extreme diet is used by some to help kickstart ketosis. During this time, you’ll eat only eggs (at least 6 whole eggs a day), cheese (1 ounce of full-fat cheese per egg consumed), and butter (1 tablespoon / 15 grams), or another healthy fat per egg consumed.
Keto Juice Cleanse
As we know, fruits and fruit juices are not really allowed on the keto diet. However, you can craft delicious green smoothies out of herbs and vegetables. Choose a veggie that contains a lot of water like cucumbers, leafy greens, and celery. Add fresh herbs like basil and cilantro for flavor. Avocado or a scoop of Greek yogurt delivers much needed fat. You can also, of course, use keto friendly berries in your juice cleanse.
Keto Egg Fast
Also known as a keto 3 day fast, this extreme diet is used by some to help kickstart ketosis. During this time, you’ll eat only eggs (at least 6 whole eggs a day), cheese (1 ounce of full-fat cheese per egg consumed), and butter (1 tablespoon / 15 grams), or another healthy fat per egg consumed.
Keto Juice Cleanse
As we know, fruits and fruit juices are not really allowed on the keto diet. However, you can craft delicious green smoothies out of herbs and vegetables. Choose a veggie that contains a lot of water like cucumbers, leafy greens, and celery. Add fresh herbs like basil and cilantro for flavor. Avocado or a scoop of Greek yogurt delivers much needed fat. You can also, of course, use keto friendly berries in your juice cleanse.
