Intermittent fasting, also known as “IF,” is a trend that is relatively new and is easily incorporated to any diet. It is about adjusting your consumption of food in a way that will improve your overall health as well as boost the results of weight loss over time.
Keto dieters frequently add intermittent fasting routines on top of their keto meal plans to benefit from the distinct advantages of fasting. It is also used as an effective plateau to break the plateau or a method to get into ketosis.
However, many questions remain about the length, duration and how often we should be using intermittent fasting while keto.
To find out everything you need to understand about this easy tool, let’s take an in-depth look at the following topics of fasting:
What is Intermittent Fasting?
Intermittent fasting is an approach of eating in which you go between a feeding and the fasting state.
The bodies in a state of eating while you eat your food. You are in a state of fasting when you do not consume calories (i.e., the time you’re between meals and do not consume any snacks or drinks that are calorie-rich).
Each state has its own unique biological processes within the body. The time we spend in the state of fasting for instance, can improve autophagy, lower the levels of insulin, improve fat burning and boost the production of ketone.
We’ll discuss the mechanisms involved and the benefits of intermittent fasting to the body further down. First, let’s get an understanding of what “IF” looks like in the context of.
Overview of Intermittent Fasting Methods & Common Keto Fasting Regimens
There are an endless number of intermittent fasting methods. These are some of the more popular ways to do it:
- Skip food. This is when you don’t eat the dinner to make you spend more time in the state of fasting. The majority of people choose breakfast; however, some prefer not to eat meals like lunch or dinner.
- One meal a day (OMAD). It’s as easy and straightforward as you think: limit your diet to one meal per day and fast until the next dinner.
- Window eating. The most popular eating time is the 16/8 timetable. In simple terms, this means that you’ll reduce the entire macronutrient intake in an 8-hour window of eating. In the remainder of 16 hours, you’ll be in a completely fasted condition (i.e., you’ll consume zero calories). The body adjusts to the changes to the keto diet, keto dieters often increase their fasting time and decrease their eating time.
- Keto coffee speedy. An excellent IF technique for keto novices. Drink Bulletproof and Ketoproof to replace breakfast and then see if you to extend your fasting period until dinner time. While it’s not actually a fast (because the beverage is loaded with fat-based calories) however, you’ll be eating protein and carbs and protein, which offers many advantages of intermittent fasting.
- 24 – 48-hour cleanse for 24 hours. This is a long-term fast, which could be referred to as an alternate day fasting. In this type of fasting, you’ll experience one or two days of fasting which will be followed by a full day when you can consume whatever food you’d like.
We wouldn’t suggest starting by extending a 1-2-day fast. Instead, limit yourself to a set eating time (and utilize ketoproof coffee whenever you’re in need).
In general, people stick to an 8-hour window of eating between 1 and 9pm or 12-8 pm. Once you’ve got the hang of eating according to a timetable then you can experiment with longer periods of fasting between 18 and 24 hours.
However, if you’re struggling to avoid breakfast, consider giving the keto coffee fast a go. It can boost your ketone levels as well as reduce hunger naturally.
If you choose to keep it up every day every week, at least once, or every other week, it’s your choice. There isn’t an issue that is one best intermittent fasting strategy so choose what you feel comfortable with and pay attention to the signals your body is sending you.
If this doesn’t work for you, don’t try to force yourself to fast. Intermittent fasting doesn’t have to be a requirement to shed excess weight and improve health when you follow keto. Limiting yourself too much is pointless and isn’t worth the effort in the event that it makes you unsatisfied and unhealthy.
How Does Intermittent Fasting Work?
The purpose behind intermittent fasting is that it allows us to permit us to expand the amount of food we consume at a time. The body can only consume some amount of food at a time and we’re creating some kind of restriction on our calorie’s consumption.
This is also a fantastic option for those who consume too much food. I often see people who don’t take note of the snacks they consume throughout the day and are unsure of why they’re adding weight to them.
The body will adapt to fasting and you’ll find that you’re less hungry than you were previously. This will allow you to keep track of and record the nutritional value of the food you consume.
In this state of fasting, our bodies are able to disintegrate fats that are stored to provide the energy it requires. When we’re in ketosis our body is already in the fasting state. This is due to the fact that there is little or any glucose levels in our bloodstreams and we utilize those fats within our bodies to provide energy.
Intermittent Fasting follows the same principle in that instead of making use of the fats we’re drinking to boost our energy levels it is using stored fat. This is why you may think that it’s fantastic – you can simply fast and lose weight. It is important to be aware that later you’ll have to consume more fat to meet the weekly macros (the most crucial aspect). If you’re eating too much fats, you’ll keep the excess.
Although there are some benefits to weight loss for fasting, it’s mostly to make it easier to time your meals. It is not a good idea to fast only for weight loss if you aren’t a fan of it. There are many other advantages, but we’ll talk about them too.
Intermittent Fasting – Why Meal Timing Matters
Simply stated it is the method of limiting your consumption of food to a certain period of time. One example of the most popular methods of intermittent fasting is to fast for 18 hours of time, eating only during the 6 hours that remains in the daytime.
Let’s say that your final meal was around 6 pm the night before and you did not eat any other food following that. For an intermittent fast just stop eating after 12pm the following afternoon (yes sleeping time is considered to be the time to fast). To keep this up for the entire day limit eating between 12pm between 6 pm and midnight, and then remain fasting for the rest of the day.
There are many ways to do intermittent fasting as well. The Dr. Dom D’Agostino, a famous ketogenic diet researcher, suggests a longer-term intermittent fast for three days, three times per year. This is when you stop eating for 3 daysand then eating as normal until the next fast.
Another option to experiment with the fast for yourself is to try adding intermittent fasts of at least 16 hours daily into your routine. This is a more practical approach that permits you to enjoy many of the advantages of taking a quick break from food.
Although it is simple the concept It may not be obvious the benefits of intermittent fasting that it can be for you, particularly in the case that you already taking advantage of ketogenic diet.
It is interesting to note that it is interesting to note that the keto diet as well as intermittent fasting are more effectively when combined and create an positive feedback loop that leads to more positive outcomes. For a better understanding of what I’m talking about Let’s take a close study of how this technique performs and the advantages it could bring.
How Intermittent Fasting Works: Insulin Reduction, Ketone Production, and Autophagy Induction
In terms of weight loss in terms of weight loss, intermittent fasting is effective by making it more difficult to overeat during the course of the day. Simple rules such as “skip breakfast” or “only eat between 5 pm and 8 pm,” will assist in stopping your from reaching for snacks or drinking beverages that are high in calories throughout the day which cause weight gain.
If you do manage to build up an intense appetite when eating a diet, you’ll still be unable to eat too much. Actually, the intermittent fasting process can lower your daily energy consumption and encourages the loss of fat.
This means that you might be in a position to eat the amount you want and achieve your goals as in the case that you follow an eating time that is shorter or limit the number of meals.
If you are the first to try intermittent fasting your body needs to adjust to the new diet. You might be struck hard by hunger pangs as well as intense cravings initially but they will fade because your cells are able to eat stored fats as well as ketones.
The main mechanisms that contribute to the capacity to fast, shed fat and improve your health over the course of the process is insulin reduction, ketone creation and autophagy. As we gain the time spent in a fasted state our insulin levels drop slowly. This causes an expulsion of excess fats from our fat cells. This triggers the production of ketone that is known as ketogenesis.
When you continue to fast, you’ll reach the state of ketosis that is more advanced and become more effective at burning fat, and speed up the self-cleaning process referred to as autophagy.
Autophagy: A Nobel Prize Winning Lifestyle “Hack”
In 2016 The Nobel Prize in Physiology or Medicine was presented to Yoshinori Ohsumi, who discovered some of the mechanisms behind autophagy, the process whereby the cells eat themselves. On the surface, it sounds like something that isn’t good for cells to do but you have to consider the actual process.
As our cells go through autophagy, unimportant parts such as damaged proteins are reused and harmful microorganisms and other toxic substances are eliminated. This implies that autophagy is a key factor in halting the process of aging, reverse the effects of disease and even stopping cancer. However, it’s not always the case every day.
Protein restriction, fasting, and carbohydrate restriction are three primary ways to trigger different autophagic processes they are different. This is the main reason why a ketogenic lifestyle can have so many benefits and also demonstrates to that intermittent fasting can increase the quality of your diet.
While this is an excellent reason to increase your fasting time but autophagy isn’t the only positive side effect from intermittent fasting. Actually, the combination of keto and fasting could give us a greater range of advantages.
The Science-Backed Benefits of Intermittent Fasting
From improving body composition and blood sugar levels to aiding in the treatment of diabetes and cancer the need to limit what we eat goes beyond weight reduction. Below, you’ll find a variety of motives because fasting intermittently ketogenic diets could be beneficial to you:
1. Improved Blood Sugar Control and Insulin Sensitivity
If you give your body an opportunity to take a break in calories consumption, you will be able to boost blood sugar levels as well as increase the insulin sensitivity.
This makes it a useful instrument to prevent type 2 diabetes. Indeed, one research study showed that intermittent fasting might be a better option than keeping the same deficit in calories by eating six meals a day.
When used in conjunction along with keto that has also been proven to aid in the problem of insulin resistance and type 2 diabetes The two methods of eating can work together in improving blood sugar control as well as reducing the levels of insulin. However, it is necessary to conduct more research regarding the benefits when they are used in conjunction.
2. Decreased Body Fat Percentage and Better Body Composition
In a review from 2014 of studies on intermittent fasting intermittent fasting is believed to aid in weight loss that ranged from 0.55 to 1.65 pounds (0.25-0.75 kilograms) each week. It was also followed by a 4-7 percent reduction in waist circumference meaning they lost belly fat.
Another IF study found that an alternate day fasting program reduced body fat by as much as 16 percent over 3-12 weeks. When this result was compared to regular calorie restrictions The research team concluded “these diets are equally as effective in decreasing body weight and fat mass, although [alternate day fasting] may be more effective for the retention of lean mass.”
In the same way intermittent fasting can aid in reducing our body fat percentages more effectively than continuous limitation on calories.
3. Enhanced Mental Clarity
The ketones and fats are the most efficient fuels that your body can use, and your brain is a massive user of energy. Once your body has adapted to ketosis the brain can run on ketones that come from the breakdown of fat within the liver.
When our brains utilize ketones the levels of energy tend to level out, with less fatigue in the brain and greater concentration. That’s why keto-dieters are more likely to experience sustained levels of energy throughout the day instead of the fluctuations in energy we typically encounter on a high-carb diet.
Intermittent fasting is among the most efficient ways to boost your ketone production, and to experience the clarity of mind the ketone burn brings.
In the end, you could feel more productive when you eat your first meal for the day.
4. May Boost Overall Fitness Results
Many people believe that if you don’t use meal prep and post-workout snacks it will cause you to lose muscle mass when you exercise.
It’s not always the case, and even more than when you’ve adjusted to ketosis.
Fasting during training can bring a variety of advantages over the long term, which include:
- Increased metabolic adaptations Research have shown that your training performance will improve in the long run if you’re exercising in a high-intensity state.
- Better muscle synthesis Research studies have shown that gains in muscle increase when you train in a fasted condition and eat a healthy diet.
- Increased response to meals after a workout Improved response to post-workout meals Research have shown that the quick digestion of nutrients after the fasting period could result in better outcomes.
There have been many studies conducted on the benefits of fasting when training as well as one about Muslim players during Ramadan. It concluded that there’s no impact on performance when training when fasting, so there is no reason to be concerned.
5. Simplifies Your Keto Meal Plan and Make Weight Loss Easier to Maintain
Maintaining the weight loss results is the most challenging aspect on any diet. We often depend on willpower to limit ourselves but this is not effective over the long term. Instead of solely relying on a strict diet, it’s more beneficial to follow simple methods of weight loss that are easy for the person who is doing it.
For certain people intermittent fasting, this is the best illustration of this. They simply follow a routine of fasting that works for their lifestyle and have a harder time trying in gaining weight, than maintain it off.
Incorporating intermittent fasting into your keto or low-carb diet, you might discover that it lifts the burden of meal preparation and planning off your shoulders. it removes the extra weight off your stomach.
Remember that this is just one of the examples of a tool for weight loss. There are many different methods as well as techniques you could try which may be more effective for you.
Intermittent Fasting and Muscle
Two groundbreaking studies have been published regarding what the impact of fasting intermittently on men. Researchers from one group studied how 16 hours of continuous fasting could have on males who lift weights. They found that the muscle mass was the same, while fat mass decreased dramatically as well as the males who were fasting for 16 hours per day burned more fat to fuel than the control group who fasted only during 12 hours.
Another study revealed that mixing the 20-hour fast along with resistance training led to an increase in strength, muscle mass as well as endurance. this was accomplished by eating about 650 calories per day. This is lower than what regular.
The advantages of intermittent fasting can be a benefit to overweight and untrained people as well. A report published by Obesity Reviews found that eating less calories can help with weight loss, however it comes with some loss of muscle. But, if subjects were fasting for 24 hours and ate all the food, they wanted the following day for 12-weeks, they saw a significant loss of lesser muscle mass.
Yes, you are correct -24-hours of intermittent fasting with no resistance training, and the subjects were able to retain more muscle mass than subjects who consumed fewer calories a day and did not fast in any way. This result is contrary to conventional wisdom, however when we look deep into autophagy, we may discover the reason for this finding.
Muscle Loss Prevention and Autophagy
Prior to the time that when the Nobel Prize was awarded to Yoshinori Ohsumi Researchers from other fields were discovering new ways to improve autophagy. In 2009, a paper that was released within Cell Metabolism entitled Autophagy Is Essential to Maintain Muscle Mass. In the article, scientists explained how the deactivation of an important autophagy gene caused an enormous loss of strength and muscle mass.
It happened because autophagy is essential to clean the damaged mitochondria and proteins within muscle cells. If autophagy does not get activated, then mitochondria and proteins remain damaged, and muscle cells begin to die, causing the loss of muscle and strength.
This may seem counterintuitive as we think that the food consumed will repair damages, however it does make sense when you consider it in another way.
If you’re planning to remodel the space, it’s ideal to cleanse the space and take out the furniture prior to putting the new furniture. Similar principles apply on your cells. We should utilize intermittent fasting in order to let autophagy clear the air of cells before we introduce new furniture. If we don’t do this, our cells may develop cancer.
Intermittent Fasting and Cancer
While there is any research on the effects of 3 or 2 day fasts on the loss of muscle in humans, numerous clinical trials are underway to study the effects of 3 or 2 day fasting on cancer patients.
In the initial case studies patients receiving chemotherapy were able to fast for between 48 and 140 hours. Everyone reported less adverse effects and a better health regardless of the length of time they did not fast for.
This could suggest that fasting for two days to a week could be a beneficial effect on the body’s cells during extreme toxicity episodes.
Another study in animals has concluded that fasting may be just as effective as chemotherapeutics in slowing the development of tumors in various forms and increasing the effectiveness of chemotherapy drugs against gliomas, melanoma as well as breast cancer cell lines. While this study may not be relevant to your own life but it does suggest that intermittent fasting could aid your body during situations of stress and toxic stress.
Simplifying the Mechanisms Behind the Benefits: Autophagy, Ketones, and Fat Loss
Intermittent fasting is a powerful method because it can be used to limit calories, trigger ketosis, and stimulate autophagy processes that result from restricting protein intake and starvation.
If the jargon of science can be confusing take a look at the steps you need to take to get your home clean. It could be done in your spare time, or even have scheduled time on the weekend for doing it however, what happens when you get to the weekend?
There are chores or tasks that are thrown up, and you have to have to prioritize other things. After a week of not cleaning, your space is a bit soiled than normal however after the month of being busy to tidy the room, it’s dirty.
It happens to cells when we consume at least three meals each day that meet our daily calorie requirements. Even when you consume the healthiest of food items however, your cells can become swollen with in toxic compounds and non-essential proteins So what do you do?
To ensure that you keep your bedroom, you must fast not from food instead, not from the consuming of other duties. To ensure that your cells are able to clean them, you have to be fasting from food.
The fasting process does not only trigger this healthy process in your cells but will also boost the production of ketone and boost fat loss also. Simply put, by incorporating intermittent fasting into your keto-friendly lifestyle it will allow you to reap the advantages of keto quicker and enjoy the benefits of autophagy.
In addition, if you begin doing intermittent fasting and exercising (such as cycling, walking and lifting heavy weights) in conjunction, you will be able to boost ketone levels and reduce fat and improve autophagy better than you could when you only intermittently fast.
In the end, regardless of whether you include fitness and/or not, evidence supporting intermittent fasting suggests that it could be a fantastic alternative to the keto diet for the majority of people. However, before beginning the process, you must be aware of the negative effects that could be experienced.
How Long Can We Last Without Food?
When you begin eating a diet, you might be incredibly hungry because your brain is filled by images of muscles vanishing into the air. This is how your mind reacts to danger of starvation. simply because you feel as if you’ll shed all your muscle mass and be hungry doesn’t mean that it will.
In actual fact, Mahatma Gandhi survived for 21 days without food, only drinking a few sips of water. In times of none of their water or food and were not able to endure for between 10 and 14 days. But these are only anecdotes. What does the scientific evidence suggest?
Many studies have been conducted during the time of hunger strikes and religious fasts showing that human beings are able to live for more as Gandhi was able to do during his fast.
One monk, for instance decided to go on 40 days of fasting under medical supervision, while he continued with his regular activities within the monastery. After 36 days of fasting, medical personnel were required to intervene as a result of “profound weakness” and low blood pressure while standing. Even though the monk fasted 15 more days than Ghandi however, medical professionals were able to end the fast at a timely pace to allow him to recover.
Another study followed 33 political prisoners in a hunger strike. They fasted from 6 to 24 days before they were admitted to hospitals for dehydration because of a lack of intake of electrolytes and fluids (not due to hunger). The breaking of the diet was described as “uncomplicated”.
Be aware of these studies when your body attempts to fool you on the beginning day. In the event that you fast for three days problems with your health are extremely unlikely. But it is crucial to be aware of possible health issues that may result from fasting. If you decide to include fasting in your diet routine generally, you should consume food every day. Sometimes, you may need to go on an extended period of fasting.
Should You Be Worried About Refeeding Syndrome?
Certain health issues that are legitimate may arise when you are fasting or are undernourished for more than five consecutive days. One of these issues is known as refeeding, which can be caused by dangerous shifts in electrolyte and fluid balance that may occur when we eat following an insufficient diet.
The amount of minerals and fluids in our bodies is heavily influenced by the food we consume. Low-carbohydrate diets, such as those on the keto diet boost the excretion of essential minerals such as potassium and sodium.
If you decide to add a long fast to your ketogenic diet, it is possible to be losing a significant quantity of these vital minerals.
Fasts shorter than 5 days they aren’t likely to trigger problems, particularly when you break the fast with a low-carbohydrate food that’s stuffed with minerals-rich food items. For example, eating a meal that is rich in dark greens, avocado and salmon along with some unrefined salt is an ideal method to break up a long-term fast.
In a fast that is not longer than 24 hours there’s no need to be concerned about refeeding syndrome in any way.
It is essential to maintain proper water and mineral balance during fasting (with the aid from the article we wrote on keto supplementation suggestions). If you do this you will reduce your risk of contracting the keto flu too.
A Potential Downside: Keto Flu, Carb Restriction, and Intermittent Fasting
When we limit our intake of carbs (via keto or fasting) the body excretes more minerals and fluids than normal. If you’re not meticulous about your water and electrolyte intake then you could be at possibility of suffering from fatigue and headaches, digestive problems and other flu-like symptoms.
In the majority of cases, it is the result of mild dehydration. It can be treated by increasing your sodium, water magnesium, potassium, and sodium intake. If you’d like to know more about ketoflu and the best way to treat it by following specific guidelines for intake, click here.
Keto and Intermittent Fasting FAQs
Like any diet plan there isn’t any such way to determine the best keto-based fasting routine or routine for everybody. While there are an endless number of options that you can experiment with it is the main thing to consider is finding the one that you find most beneficial for you.
It will take some experimentation as well as the guidance from a medical expert. While you experiment with various options ensure that you’re monitoring your health, wellbeing, and progress in determining whether a specific keto-fasting program is safe and sustainable for you.
A nutritious low-carb micronutrient meal that is loaded of healthy fats can be one the most effective methods to break a fast.
A good example could be keto-friendly salad (like the quick Keto Avocado & Salmon Salad). This will aid in replenishing your mineral and vitamin needs and help you stay in ketosis and avoid the constipation that may happen following a break in your fast high-carb food items.
Because the exogenous ketones give us calories Consuming them can technically cause you to break your fast. In addition, they result in an artificial increase in ketone levels, which decreases the body’s natural production of ketone.
If you’re in search of an effective way to increase the levels of ketone in your body during fasting, then it is best to use black coffee as the best way to go. The caffeine content of the coffee will help promote the natural production of ketone without adding energy to the diet.
If you’re not afraid of adding fat-rich calories to their coffee, consider adding the highest-quality MCT oil to give you a ketosis-boosting boost.
Putting It All Together: Formulating Your Keto Intermittent Fasting Diet Plan
You now know that there’s nothing to worry about in the case of intermittent fasting.
Although you might be hungry initially but your body will adapt to autophagy by burning ketones and more fat to provide energy.
If you’re eating a strict diet for 16 hours, or 3 days, it is essential to replenish your mineral and fluid levels to prevent keto flu-like symptoms.
The addition of sodium from salt that is not refined and magnesium and potassium from keto-friendly foods and supplements that are mineral-rich may be essential to avoid excessive mineral loss due to ketogenic diets and fasting.
With any major diet alteration, be sure you’re observing your health with the help of a medical professional as you try different fasting methods.
The most effective keto intermittent fasting program for you is one that will improve your health objectively in terms of subjective well-being the body’s composition and health in a long-lasting fashion.
For more information about customizing your keto diet to get the best results, we’ve listed a number of sources below:
- Keto guide to intermittent fasting The most practical guide for combining both methods for losing weight.
- Keto Recipes-Learn what you should consume to achieve your goals.
- Keto Community For Newbies— Utilize our meal planning application for a straightforward diet plan.
If you’re looking to test the waters of IF we’ve provided an IF fasting program of 3 days in addition.
Practical Application: Tim Ferris’s 3 Day Ketosis Boost
If you’re looking to boost your ketone levels, or start your ketogenic journey, consider three-day “fasting” protocol like the one listed below. If intermittent fasting doesn’t seem like something that could work for you, then you could also start your ketogenic diet with the practice of fat-freezing.
- Take a ketogenic meal for dinner and make it the last dinner during the day. Sleep as usual.
- Make sure you get out of the house and walk for 30 minutes after you wake up. Take a cup of tea or coffee when you need to, but it is recommended to reduce your intake of caffeine as it causes you to expel more fluid and minerals than normal.
- Take at least one Liter of water, along with some unrefined salt. Sip during your walk to prevent getting cramped.
- Take a walk for 3 to 4 hours, drinking water as necessary.
- Set up phone calls or similar to your walk so that you can make your time productive.
- The idea behind walking is to use up glycogen reserves, causing your body to go quickly into ketosis. The quicker you can enter ketosis and the shorter time you feel drained.
- If you’d prefer to cut the duration it is possible to complete a 45-60 minutes session of HIIT.
Friday Day (post walk/workout)
- Consume MCT oil 3 times throughout the day.
- A low-cost, high-quality MCT Oil that we would recommend is “MCT Oil from NOW Foods”.
- This gives you energy until your ketone levels increase naturally.
- When you wake up awake, check your blood ketones by using an ketone blood testing kit such as The “Precision Extra”. The ketones should be 0.7mmol or more.
- If you’re reading 0.7mmol then continue your quick.
- If you’re below 0.7mmol you should consider taking another long walk, and then take another test.
Saturday & Sunday Day
- You can add additional coconut oil or MCT oil if you are in need of an extra boost. You can eliminate them after you have entered ketosis.
- Include some salts into every day water. This could come as table salts or by using a specially designed solution, such as “Salt Stick” electrolyte-replacement pills.
- Get your body back on track by eating your keto-friendly favorite meal. Check out the list of Keto recipe collection to discover your new most-loved ketogenic recipe!
This method can be utilized to bring you into ketosis more quickly, allowing you to easily transition to the ketogenic lifestyle, or to increase autophagy and aid in weight loss. If you are unable to eliminate fat for the whole 3 days of fasting — it’s fine — you can still reap the advantages of fasting, by limiting protein and carbohydrates.