Two big weight loss hacks are the ketogenic diet and intermittent fasting due to people’s results.
There are plenty of health benefits to fasting, so people are naturally wondering if it’s safe to practice fasting and the keto diet together.
Is fasting really good to do with keto?
In short, you can receive even more significant benefits by fasting while also dieting with keto.
Let’s get into the advantages and how you can get them to work best for you and your lifestyle.
There are a lot of different protocols these days when it comes to fasting. All of them are beneficial, but not all of them will fit everyone’s lifestyle.
It’s essential to make sure that you’re consistent with your diet, so if adding something in causes more friction, then it’ll be worthless.
You’ll either be miserable, or you’ll quit your diet before you reach your weight loss goals.
What seems to work effortlessly is intermittent fasting. You’ll have periods where you won’t be consuming any food and specific time windows for when you can eat.
That may sound horrible, but it’s not as bad as it seems at first. A lot of people enjoy the fasting process and enjoy all the benefits it has to offer.
The eating windows can vary, but the most popular one is fasting for 16 hours and eating within an 8-hour window.
Usually, people skip breakfast and eat lunch and dinner and fit all their calories in that 8-hour block of time since you’ll be asleep for around half of the time you’ll be fasting.
You can increase the fasting period, too, if you’d like. Some diets can go almost 24 hours, like the warrior diet, where you fast for 20 hours and eat within a 4-hour window.
Start slow and increase your window for a week or two if that’s what you’re aiming to achieve.
It’s completely safe to fast or stay in ketosis for longer periods, but it’s essential to listen to your body if you do.
Regularly fasting or fasting on and off from time to time is beneficial to your health and better for you than simply restricting your calorie intake.
Intermittent fasting is a lot easier for people to grasp and do each day, and in a lot of cases, it can get you the weight loss goals you’re looking for as long as you are in a calorie deficit each day.
Fasting is very natural to the human body because our ancestors survived that way.
Now food is all around us, but our hunter-gatherer ancestors would sometimes go hunt for food all day before they were able to come back home to eat a large meal.
It’s no secret that our ancestors were in a lot better shape and health than most of the population today.
Here are the benefits you can expect to see:
A healthy metabolism is something you’ll experience if you regularly fast. Science now shows that fasting can help improve metabolism and metabolic conditions such as type 1 and type 2 diabetes. (1)
This will help you avoid any spikes in blood sugar which can kick you out of ketosis and raise inflammation in the body.
As you’ll see with the keto diet, fasting will give your body the results you want when it comes to longevity.
Fasting alone has been shown by studies for treating anti-aging illnesses, but adding keto to that will only increase the benefits of this. (3)
Probably the most significant benefit of the ones listed is the fact that fasting will cause autophagy. This is the process of the body cleaning and repairing itself. (4)
When your body is digesting food, it takes a lot of energy to do so. Fasting leaves your body free to clean up dead cells and more to keep our health in tip-top shape.
Combining Fasting And The Ketogenic Diet
As you’ve read above, that’s just the tip of the iceberg regarding the benefits of fasting on the body.
When combining fasting and a low-carb diet, results are supercharged.
Since intermittent fasting can get you into ketosis a little quicker, your body is already starved of glycogen, and your body is burning its stored body fat for energy.
Your body is now more efficient during the time periods you’re fasting while also reducing the side effects caused by keto when you’re first starting, like the keto flu.
If you’ve been on the keto diet and want to incorporate fasting into your daily routine, already being keto-adapted will prevent your body from switching back and forth of what it’s burning for energy.
Another way of helping to speed up the process of getting into ketosis is consuming exogenous ketones.
Supercharged Weight Loss
Your appetite is controlled a little better when on a ketogenic diet because the foods you eat can keep you fuller for longer.
This will naturally make it easier to go for more extended periods without food, and why intermittent fasting and keto go hand in hand.
If your overall goal is losing weight, combining intermittent fasting and a ketogenic diet will allow for weight loss to happen at a faster rate as long as you’re still in a caloric deficit.
We can’t go against the natural laws of thermodynamics. To lose weight, you have to be taking in fewer calories than you burn.
The combination of these two is not a magic bullet, but it works in your favor.
Since you’ll be consuming your calories in a smaller window, it’s much easier to be in a caloric deficit without having to count calories.
When you’re used to eating on a ketogenic diet, adding fasting will be a pretty easy transition.
Continuous Fat Burning
Even though once you start eating food to break your fast, by being on the ketogenic diet, you’ll continue the fat burning by the foods you’ll be consuming.
The reason for this is that you’ll still be in ketosis, so it’s like you’re not even breaking your fast. It’s a nice smooth transition that your waistline will like very much.
When your body is digesting food, it takes a tremendous amount of energy. A diet high in carbs only leads to having brain fog for a good portion of your day with spikes in blood sugar.
We know from earlier that a spike in blood sugar can lead to inflammation, so the adverse effects compound one another.
By your body running off of ketones, your brain will benefit from increased power and cognition. (5)
So Is Fasting Good With Keto?
While fasting is not required to be combined with a ketogenic diet, combining the two is very beneficial for weight loss.
Fasting, however, may not be suitable for you and your body, and that’s okay. The only way to know how you will respond is to consult a physician and test it out for yourself.
If you’re ready to see if you can increase the health benefits by adding intermittent fasting to your diet, you’ll see that they naturally complement one another while giving excellent benefits to your brain and body.