Intermittent fasting and the ketogenic diet work extremely well together, especially when it comes to overall weight loss and increased energy.
In fact, combining these two protocols have synergistic effects that produce results greater than if you were to follow one of the two separately. A quick browse on the internet and you’ll quickly realize that many people are seeing dramatic results by incorporating fasting into their ketogenic lifestyle.
In this Keto Beginner Series, we’re going to talk about what intermittent fasting is and why it should be included in your low carb, high fat diet.
What is Intermittent Fasting?
Intermittent fasting (also known as IF) simply involves eating between time restraints. This means you will have certain “eating windows” followed by periods of time where you don’t eat or drink anything that contains calories.
For example, following a 16 hour fasting protocol, if you decide to have your last meal at 8PM, you won’t eat anything that has calories until 12PM the next day.
The 16:8 intermittent fasting protocol is the most common because it is the easiest to incorporate into your diet regimen. As mentioned above, this means you will fast for 16 hours followed by an 8 hour eating window.
Ketosis While Fasting
Fasting while on the ketogenic diet helps you enter ketosis faster because you’re depleting any glucose stores you may have accumulated from carb consumption.
Ketosis allows your body to be more efficient during your fasting periods which makes the ketogenic diet the preferred eating method in conjunction to IF.
People who eat a normal high-carb diet may experience various negative symptoms such as crazy hunger pangs because their body isn’t used to being in a fasted state.
Fasting Without Keto is Not Sustainable
There’s a reason why fasting and keto are often paired together. And it’s because ketosis is also known as mimicking a “fasted state”.
When you follow a high carb diet and attempt to incorporate intermittent fasting, you’ll experience unstable blood sugar. It will rise and fall drastically throughout the day since you’re consuming large amounts of carbohydrates in a shortened eating window.
Fasting on a high-carb diet results in:
Benefits of Fasting on the Ketogenic Diet
The ketogenic diet is known as a “fasting-mimicking” diet because your body undergoes similar beneficial mechanisms that occur while you’re in a fasted state.
Here are three major advantages to fasting on keto:
Improved Weight Loss
When you’re in ketosis, your body is already used to using fats for energy. If weight loss is your goal, fasting on keto will help you burn more body fat while consuming less calories.
Ketones have the profound ability to suppress hunger by regulating your body’s hunger hormone, ghrelin. This helps you kick cravings and makes fasting much easier to stick to.
Although you’re technically “breaking” your fast when you eat a low carb, high fat meal, eating keto foods keeps you in a fasted state.
Since keto is known as a “fasting-mimicking” diet, you’ll still experience all the health benefits of a fasted state while at the same time providing your body with essential vitamins and minerals.
Improved Mental Cognition
Attempting to fast on a high carb diet will often lead to fatigue and brain fog due to the drastic swings in blood sugar.
Running on ketones is the preferred fuel source for the brain. When you’re in ketosis while fasted, you’ll experience sustained focus and mental clarity without the crash that comes with high carb diets.
Intermittent Fasting with the Ketogenic Diet Will Supercharge Your Results
It’s important to note that fasting on the ketogenic diet isn’t required to see results. But, when these two methods are used together, you’ll be surprised at how much faster you’ll reach your health and fitness goals.
Adopting a ketogenic diet along with intermittent fasting is one of the quickest ways to reach your weight loss goals and experience the benefits that come with the low carb, high fat lifestyle!
Carb Manager is the easiest and most powerful way to count carbs and live the low carb life. In this blog, we've invited experts on LCHF to contribute their views on everything low carb.