When it comes to pure fat loss, there are few diets as effective as the combination of Keto and intermittent fasting. The best way to think of this diet is
Keto tells you what to eat.
Intermittent fasting tells you when to eat.
Each will have a very powerful influence on weight loss, and the synergy of using them at the same time often results in rapid weight loss.
Here’s why Keto and intermittent fasting work so well together.
Keto – Diet Content
To influence your body into utilizing body fat as a primary energy source instead of high energy food.
How It’s Done:
An extreme restriction of carbohydrates will result in your body entering a state of ketosis. This is where your body isn’t getting the energy it needs from food, so it begins the process of breaking down body fat to use as energy.
For most people, restricting your carbs below 20 carbs per day will often result in ketosis and an accelerated breakdown of body fat.
What makes Keto different from most low carb diets, is you’re asked to consume a large amount of fat calories. On a diet like Atkins, you would eat low carb and tons of protein.
On Keto you would eat low carb and tons of fat calories.
Don’t worry, the fat calories won’t be stored as body fat as long as you’re in ketosis. The fat calories will help provide energy, and also influences how full you feel after meals.
Here’s the calorie sources on a Keto diet:
Fat: 70% of calories
Here’s a good ketogenic food list to help you get started selecting approved Keto foods.
Intermittent Fasting – Diet Structure
Intermittent fasting goal:
To utilize meal timing to influence hormones, blood sugar and other variables controlling weight management.
How It’s Done:
Intermittent fasting is a diet structure that separates your day into two large blocks of time. One for eating, and one for fasting. The most common fasting schedule is 16/8, which separates your day into 16 hours of fasting and 8 hours to consume all of your calories.
Why would you do this, right? Studies have shown several benefits to daily short term fasts.
Here’s what you can expect:
Increased natural growth hormone secretion
Improved blood sugar
Greater insulin sensitivity
In order to reap the benefits of intermittent fasting, you’ll need to complete a minimum daily fast of 13-14 hours. It’s at the later stages of your fast when the magic happens. It’s important to remember, intermittent fasting isn’t about skipping meals (calories).
The goal is to consume all your daily calories in a specific time frame.
Here’s an example 16/8 schedule.
First Meal: 10 am
Last Meal (finish): 6 pm
Daily Fast: 6 pm -10 am (next morning)
Intermittent Fasting Resources
Is It Hard To Do?
There’s little debate regarding the effectiveness of Keto and intermittent fasting when used together, but that doesn’t mean it will be the right diet for everyone.
Intermittent fasting isn’t very hard to follow, and most people are already close to an optimal fast when you include your sleep cycle.
Keto is a little more difficult for first timers because it’s a very unusual diet. Most people have never tried a low carb, high fat diet. The hardest part of Keto is often the first five days as your body adapts to a significant change in energy resources.
If you’d like to give the ketogenic diet a try, definitively read how to get past the first five days of the Keto flu.
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