Intermittent Fasting With Keto: Lose Up To 5kg Weight In One Week

Intermittent fasting with keto is a trending topic. There’s a lot to get used to and keep track of when adopting a ketogenic diet. But once you have the basics down like your new grocery list and meal planning. There’s something else to keep in mind. Success on a keto diet isn’t just about what you eat though that is essential. It’s also about when and how often you eat. In some diet & Wellness communities, relevant to those of us on keto too. When done properly Intermittent fasting ‘ can be a powerful tool to break through a weight loss plateau or ramp up your fat burning.



Intermittent Fasting With Keto


Intermittent Fasting With Keto

Some people find it helpful and doable and others do not. There’s no reason to restrict yourself with intermittent fasting if it makes you unhappy. That’ll cause stress and strain around your entire diet and may lead to lapses in your dietary discipline.

There are two basic terms – first, familiarize yourself with feeding and fasting. Your body is in a feeding state when you’re eating and in a fasting state between meals. There are a few methods of fasting. One is skipping meals to prolong the time of fasting. The most common meals that people choose to go without are breakfast and lunch.


Eating Windows

Intermittent fasting with keto

Intermittent fasting with keto

This approach requires condensing your entire macronutrient intake in between a four and seven-hour window. During the rest of the day and night, you’re in a fasting state. The third and most extreme is a 24 to 48 hour cleanse. This long of a period is really more of an extended fast than an intermittent fast. We don’t recommend that people new to fasting start here. We found that the best, Intermittent fasting ‘ introduction is restricting yourself to certain eating windows.

One common way people restrict themselves is by eating only during the hours of 5:00 to 11:00 p.m. Remember the time you spend sleeping counts as fasting. If you finish your dinner at 6:00 p.m. and don’t eat until noon the following day you’ve achieved an 18-6 window. If you hear people using numbers to describe their fasting habits. The first number is the number of fasting hours and the second number is the number of eating hours. If someone says they’re eating window is nineteen five that means they have 19 hours of fasting and five hours of eating.

You also don’t have to practice Intermittent fasting ‘ every day. You can try it once a week or a few times a week to see how it feels to adjust your schedule. listen to your body and if it’s working for you keep it up or try adding another day or two.


Why Does Intermittent Fasting ‘ Work:

Intermittent fasting with keto

intermittent fasting with keto

The key thing to consider is that our bodies can only take in a certain amount of food at one time. So creating stricter guidelines around when we eat creates a built-in limit on our calorie intake. People who struggle with overeating or mindless snacking often find this very helpful.

During fasting periods our bodies begin to break down stored fat for energy. When we’re in ketosis our body already mimics a fasting state because of the absence of glucose in our bloodstream.

Whenever you’re fasting don’t forget that you’ll likely need to eat some extra fat once you break the fast in order to hit your daily macros. Beyond weight-loss, there are other proven benefits of fasting.


Autophagy:

Intermittent fasting with keto

Intermittent fasting with keto

Yoshinori Ohsumi who won the Nobel Prize in Physiology or medicine in 2016 discovered that fasting can trigger autophagy. A process where non-essential parts like damaged proteins are recycled in invading microorganisms and toxic compounds are removed. It’s basically like your cells are getting nice deep autophagy. Autophagy is an important factor in stopping the aging process, reversing disease and preventing cancer. When we eat three or more meals a day and fulfill our calorie needs even with the healthiest of foods. Our cells can still get backed up with non-essential proteins and toxic compounds.

To give cells a chance to clean themselves without other functions distracting them. We must give our bodies a break from feeding through fasting. This fasting process will not only activate autophagy in your cells. It will also increase your ketones much faster than if you were just eating a standard ketogenic diet.


Benefits of intermittent fasting with activities

Intermittent fasting with keto

intermittent fasting with keto

If you combine intermittent fasting with activities like walking cycling or lifting weights, you can raise your ketone levels and increase autophagy more than you would with intermittent fasting alone. Many people who practice Intermittent fasting ‘ also experience heightened mental clarity. Because fat is considered one of the most energy efficient fuels for your body to run on and your brain consumes a lot of energy.

Once your body is keto-adapted and your brain can effectively run on ketones. Which are derived from the fat breakdown in the liver an Intermittent fasting ‘ only amplifies this effect. If you maintain a daily or frequent fitness regimen you might be concerned about how fasting will affect the way you feel pre and post-workout.

Many studies have proven that intermittent fasting while training can result in higher metabolic adaptations improve muscle synthesis and improve response to post-workout meals.


 A sample of 3-day keto boost fasting routine:

Intermittent fasting with keto

intermittent fasting with keto

On Thursday evening you eat a ketogenic dinner as usual and those are the last calories you consume that day. On Friday morning within 30 minutes of waking up head out for a long walk. You can drink a moderate amount of coffee or tea not too much as it can cause mineral excretion which you need to be aware of during fasting. On the walk, you bring along a liter of water with a little bit of added unrefined salt.

That morning you walk for three to four hours. This is a long time so plan some phone calls queue up some podcasts or find something else to keep you productive during that time.

This long walk will use up your glycogen stores and force your body more quickly into deep ketosis. The quicker you get into ketosis the less time you spend feeling drained. If you can’t set aside this much time one alternative is doing 45 to 60 minutes of high-intensity interval training exercises. After the walk consumes a bit of MCT oil two or three times throughout the rest of the day.

On Saturday when you wake up test your blood ketones with a ketone blood testing kit. They should be at point 7 millimoles or greater. If you’re at point 7 millimoles proceed with your fast and if not consider going for another extended walk then retest. Be sure to drink plenty of water throughout the day. On Saturday adding in a bit of unrefined table saw to each 1-liter bottle. On Sunday evening break the fast with your favorite keto meal.



 

Article: Ketogenic Diet Food List: Ketogenic Diet Meal Plan For One Week

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