A Sample Menu For Keto And Intermittent Fasting
If youve gotten the green light from your healthcare team and want to try this combined approach, you might be wondering what youll eat . Your instincts are right: This diet is all about the timing.
Heres what Shemek says three days on the plan might look like when done with time-restricted eating in a 16-hour fast, 8-hour feed pattern. This approach isnt the only way to do IF there are many ways to fast. For example, you can also do a 12- or 14-hour daily fast.
In this plan, youll see that snacks are optional. Also keep in mind that your carb, protein, and fat needs to stay in ketosis depend on your individual health. Working with a registered dietitian familiar with keto-IF can help you determine those ratios.
Ideal Intermittent Fasting Schedule: #
There are no intermittent fasting times that work for everybody experiment to find the best one for you! Here are some of the most popular ones, any of which will work as an intermittent fasting keto schedule:
16:8 Fast for 16 hours, with an 8-hour eating window 5:2 Eat normally for 5 days, restrict calories to 500-600 for 2 days spaced in between Eat stop eat Eat normally for 5 days, fast for 24 hours two days per week 4:3 Fast every other day, and eat normally on non-fasting days One meal a day Fast for 23 hours daily, eat a balanced meal during a 1-hour window Skip meals spontaneously when you dont feel hungry
16:8 is one of the most popular ways to practice intermittent fasting for beginners. This keto beginner meal plan provides a way to practice keto and intermittent fasting with easy low carb meals for your eating window just omit the breakfast to practice fasting.
Intermittent fasting for beginners comes with a lot of questions. Here are the most common ones:
Practical Application: Tim Ferriss 3 Day Ketosis Boost
If you want to raise your ketone levels or kickstart your ketogenic journey, try a 3-day fasting protocol like the one below. If intermittent fasting doesnt sound like its something that can work for you, you can also kickstart your keto diet by fat fasting.
Thursday Evening
- Eat a ketogenic dinner and make that the last meal of the day. Go to bed as normal.
Friday Morning
- Get out the door and walk within 30 minutes of waking. Drink coffee or tea if needed, but it is best to limit your caffeine intake because it will cause you to excrete more minerals and fluid than usual.
- Bring at least 1 liter of water, with some added unrefined salt, and sip as you walk to avoid cramping.
- Walk for 3 to 4 hours, sipping water as needed.
- Arrange phone calls or something similar for your walk to make the time productive.
- The idea behind the walk is that you use up your glycogen stores, forcing your body to move more quickly into deep ketosis. The quicker you get into ketosis, the less time you spend feeling drained.
- If you prefer to shorten the time frame, you can do a 45-60 minute bout of HIIT exercise.
Friday Day
- Consume MCT oil 2-3 times throughout the day.
- An affordable, good quality MCT Oil we recommend is NOW Foods MCT Oil.
- This provides you with energy until your ketone levels elevate naturally.
Saturday Morning
Saturday & Sunday Day
Sunday Evening
- Break your fast with your favorite ketogenic meal. Take a look at our Keto Recipes to find your new favorite!
Recommended Reading: 30 Day Intermittent Fasting Weight Loss Challenge
What Is The Keto Diet And How Does It Work
A ketogenic diet is a high-fat, moderate-protein, low-carb eating protocol that putsand keepsyour body in a metabolic state called ketosis. In ketosis, your body switches from burning carbohydrates to fat as its main source of fuel.
Your body normally burns carbohydrates for energy. Those carbs are converted into glucose, a simple sugar that serves as a major fuel source for your organs, tissues, and metabolic functions through a complex process called glycolysis.
During glycolysis , glucose is split into smaller molecules for use as energy throughout the body. Our bodies can also create glucose from certain non-carbohydrate sources in a process called gluconeogenesis.
Glucose is the bodys first choice for fuel. But when you limit the amount of carbs that you eat, the body taps its stores of ketonesmolecules created by the liver from fatinstead.
Think of your body like a hybrid car, which runs on electricity when the gas tank is empty. By limiting how many carbs you eat and increasing your fat intake, your body is forced to turn to fat as a fuel source instead.
When your daily carb intake is low enough50 grams or lessyou can usually get into ketosis in about 3 days.
Thanks to the metabolic switch from utilizing fat for energy instead of glucose, being in ketosis can be a fantastic weight-loss tool.
Studies have also suggested that the ketogenic diet may also have anti-inflammatory properties , may help enhance cognitive function, and may help stabilize blood sugar .
Negatives Of The Keto Diet
If it sounds so good and it has all these good side effects, why wouldnt we recommend it? There are some downsides of the keto diet. One is kidney stones. In place of the carbohydrates that youre not eating, you end up eating a lot more fat and a lot more protein, and a high protein diet ends up causing kidney stones. Its just what happens. Its just one of the risks, one of the pitfalls, of changing the macronutrients inside your diet. So kidney stones are a real risk.
Nutritional deficiencies, vitamin deficiencies, mineral deficiencies are another common side effect that happens with this keto diet. And again, it happens because in avoiding carbohydrates, youre avoiding a lot of fruits and vegetables. Fruits and vegetables are jam-packed with a lot of vitamins, nutrients, a lot of minerals, and if youre not getting them in your diet, then you have to supplement with them. So as youre giving up carbohydrates, youre also maybe giving up some of these other nutrients, which is actually a really bad thing.
Also Check: How Fast Can You Lose Weight On Intermittent Fasting
Intermittent Fasting And Muscle
Two ground-breaking studies have recently been published on the effects of intermittent fasting on males. One group of researchers studied the effects that 16 hours of intermittent fasting had on males that lift weights. They found that muscle mass stayed the same, fat mass decreased significantly, and the males who fasted for 16 hours a day burned more fat for fuel compared to the control group that only fasted for 12 hours.
Another study showed that combining 20 hours of fasting with resistance training resulted in an increase in muscle mass, strength, and endurance, and this was achieved by eating ~650 calories per day less than normal.
The benefits of intermittent fasting translate to untrained overweight and obese individuals as well. One study published in Obesity Reviews found that eating fewer calories is effective for fat loss, but it does come with some muscle loss. However, if the subjects fasted for 24 hours and ate as much as they wanted on the next day for a period of 12 weeks, they lost significantly less muscle mass.
Yes you read that correctly 24 hours of intermittent fasting without any resistance training and these subjects were able to preserve more muscle mass than the subjects that ate fewer calories every day without fasting at all. This finding contradicts our common sense, but when we dig deeper into autophagy we can find the mechanism behind this result.
What Are The Benefits Of Combining The Keto Diet With Intermittent Fasting
If youre already on the keto diet, then combining the two might give your body a powerful boost and help you enter the ketosis state. Once you start keto, it usually takes the body around 2 to 3 weeks to switch from using carbs to fats as the primary energy source.
Meanwhile, during the intermittent fasting period, youll have low insulin levels and stored glycogen , so the body will have no choice but to opt for stored fat. Thus, even if youve never achieved an effective or longer-term ketosis state while on the keto diet, adding intermittent fasting to the mix is likely to give you better results.
Keto meals are designed to keep your body in ketosis even when you eat. Thus, all the beneficial effects of fasting are maintained even if you eat regularly. Therefore, the keto diet and intermittent fasting may have a complementary influence on your body’s fat-burning ability.
This means that you may be able to achieve greater fat loss through keto fasting than you would through intermittent fasting or the keto diet alone. Intermittent fasting can boost your metabolism through thermogenesis , which forces your body to use up the fats that have been stored for a long time.
You can also preserve muscle mass while losing weight through intermittent fasting, which is useful if youre an athlete on a keto diet, and intermittent fasting similarly reduces hunger and increases satiety, which complements the keto diet since high-fat foods also have a high satiety value.
Read Also: Intermittent Fasting For Men Over 60
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Dr Merrills Top Tips For Intermittent Fasting
I want to give a couple of quick answers to a lot of questions that were getting about intermittent fasting. This is a diet we recommend, and we typically just steer people out the door with intermittent fasting. Go find the resources that you like, that you can understand, that youre going to stick to. When youre in the fasting state, remember that you can drink water, tea, and black coffee. All three of those things are good for reducing hunger, so its recommended that you drink them when youre in that fasting state.
You can eat whatever you want, but its better to be healthy. During that eight hour period, we still recommend lean meats, a lot of vegetables and foods, limited dairy, maybe a little bit of grains, but a diet based on lean meats and vegetables is going to be best for you in the long run. So during that eight hour period, if you can stick to that, youre going to be better off for it.
The last thing that I get is some patients come back, and theyre like, Well, how do I start? Where do I start? What do I do? And the answer is: just jump right in. Out of those methods that I just mentioned and just talked about, you can jump right in with whichever one of those sounds the best to you. So if you typically skip breakfast anyways, try and fit it into that. Skip breakfast, just do lunch and dinner, and get into that eight hours and then dont eat anything in the other 16 hours, and youre good.
CAVEAT FOR KETO AND INTERMITTENT FASTING DIETS
Also Check: What Can You Drink During Intermittent Fasting
Intermittent Fasting On Keto Guide For Beginners
Intermittent fasting is one of the most popular dieting trends in the last several years, including intermittent fasting on keto. However, much like the keto diet itself, intermittent fasting for beginners can be difficult to understand and carry out correctly. This guide will tell you everything you need to know: how to intermittent fast, intermittent fasting benefits, and how it aligns with a low carb lifestyle so you can enjoy everything this way of eating has to offer.
Can I Have During A Fast#
The general rule is that anything with calories breaks a fast. The main exceptions are supplements, electrolytes, and medications:
Supplements: You can continue taking any that are recommended to take on an empty stomach. Read labels to know for sure, and pay attention to how you feel if you take them while fasting. Electrolytes: Its a good idea to take these during a fast. Just make sure they dont have calories or sugar. If you want to be less strict, you can have a keto electrolyte drink which has 8 calories, probably few enough to be okay for a fast. Medications: Many of these need to be taken with food or taken at certain times for optimum absorption. Talk to your doctor before changing when and how you take medications.
Recommended Reading: Low Carb With Intermittent Fasting
Is Intermittent Fasting Healthy If Youre In Ketosis
Okay, so weve established that intermittent fasting works when youre on a long-term ketogenic diet, and that it works even better than it does on a higher-carb diet. You lose weight more easily, your metabolism doesnt have to switch to fat-burning mode because youre already in it, and you often find yourself forgetting to eat rather than fighting off cravings. But what about the health effectsis fasting a good idea from a health perspective if youre already in ketosis?
What Are The Cons
If you’re interested in exploring concurrent keto and intermittent fasting as an option, there are some things to be aware of. Both of these diets are somewhat extreme on their own, and when coupled together need to be approached with the utmost caution.
“Both of these diets on their own are typically difficult to follow, combine them and that adds an extra layer of challenge that may not be ideal for many people,” Lakatos says.
You’ll want to steer clear of any diet that involves fasting if you have struggled with an eating disorder, she says the same goes if you are pregnant or breastfeeding.
As for the day-to-day of sticking with a combination of the keto diet and intermittent fasting, Lakatos says it can be tough to make both work.
“Going out to eat and being social can be stressful when you have to stick to a strict regimen, and not eating during times when your friends are or not having options that you can eat can cause additional stress and lack of compliance,” she says. “Adding another layer of complexity can make living a normal lifestyle more difficult.”
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Who Should Try Combining Intermittent Fasting And Keto
If you’re looking to shed pounds quickly, the IF and keto combo could be the right one for you. It may depend on what pre-existing health conditions you have.
“Individuals with type 2 diabetes may benefit from ketogenic diet and IF as it may aid with weight loss and potentially allow you to reduce your medications,” says Gyimah. People who’ve been diagnosed with prediabetes may also see similar benefits, including dropping pounds and reducing insulin, Gyimah adds.
However, if you have type 1 diabetes, keto might not be safe. People with type 1 who try this diet may be susceptible to a condition called diabetic ketoacidosis, Gyimah says, which basically means the buildup of ketones in their bodies can be dangerous. Regardless of what health conditions you have, it’s best to check in with your healthcare provider before starting any dietary changes, especially keto or IF.
Does Lifting Weights Help You Lose Weight Faster
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