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By using a ketogenic diet and intermittent fasting together you may find that you can break through weight loss plateaus and jump start your fat loss efforts. This is what I am tying to do.
What is a Ketogenic Diet?
The ketogenic diet (often termed a keto diet) is a very low-carb(less than 20 net grams per day), high-fat diet. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.
For me it just makes sense and the science is there. My own family doctor follows a keto diet and is a huge proponent of this way of eating. That says a lot.
How Does Ketosis Work?
As mentioned, the diet limits carbohydrates (sugar and starch). When these foods are digested, they are broken down into blood sugar (glucose) in the body. More carbohydrate intake results in higher blood sugar. If we reduce carb intake and instead eat more fat and protein, it results in a switch in metabolic pathways from using sugar as a primary fuel to burning fat instead.
As more fat is burned, some of it is converted in ketone bodies. As blood glucose and insulin level drop and ketone levels rise, the heart, muscle and brain switch to using more fat and ketones to fuel themselves. This state of “nutritional ketosis” has some powerful benefits.
I Have Lost Over 40 Pounds in 4 Months With A Ketogenic Diet
You can read the entire chronicle about my ketogenic diet results here. But after years of sugar addictions I finally decided that enough was enough and started following a strict keto diet plan.
Here is what you have to understand. Simply by cleaning up your eating and getting your carbohydrate intake below 20 grams per day you will see results. Yes, it can be confusing and overwhelming at the beginning. If you are just starting out on your keto diet journey please take a look a the following posts that may help you.
You must TRY to keep things as simple as possible.
After some incredibly positive results I hit a bit of a plateau with my weight loss. I wanted to try something to get things going again.
This is where using a ketogenic diet and intermittent fasting together comes in.
What IS Intermittent Fasting?
Intermittent fasting is not a diet, but rather an eating pattern. In simpler terms: it’s making a conscious decision to skip certain meals. By fasting and then eating on purpose, intermittent fasting means eating your calories during a specific window of the day, and choosing not to eat food during the rest of the day.
Everyone is fasting when they sleep. I am intrigued by some of the other benefits of intermittent fasting as they relate to a ketogenic diet.
Specifically I am only eating during the hours of 12 noon and 5pm. That’s it. I am “fasting” for the following 19 hours. So this means I am following a 19/5 intermittent fasting protocol.
Some people follow a 16/8 intermittent fasting plan. Maybe you do it once or twice per week. It is up to you.
What are the Benefits of Intermittent Fasting?
Fasting’s most obvious benefit may be weight loss.
Some of the purported physical benefits of fasting include: from DietDoctor.com
- Improved mental clarity and concentration
- Weight and body fat loss
- Lowered blood insulin and sugar levels
- Reversal of type 2 diabetes
- Increased energy
- Improved fat burning
- Increased growth hormone
- Lowered blood cholesterol
- Prevention of Alzheimer’s disease (potential)
- Longer life (potential)
- Activatation of cellular cleansing (potential) by stimulating autophagy (a discovery that was awarded the 2016 Nobel Prize in medicine)
- Reduction of inflammation
Let’s Be Clear About A Ketogenic Diet and Intermittent Fasting
I am using a ketogenic diet and intermittent fasting together to break through a weight loss plateau and RE-jump start my metabolism. However there are no studies that I can find that support using intermittent fasting for weight loss specifically. The reason to study it further and perhaps implement it for yourself are the other benefits it presents.
From a ketogenic diet and weight loss perspective the thing that matters the most is HITTING YOUR MACROS. Especially keeping your net carbs below 20 grams per day.
Intermittent Fasting Resources
If you are interested in looking into intermittent fasting further to see if it something you may be interested in trying for yourself here are some resources to help get you started.
I am only a week into using my ketogenic diet and intermittent fasting together to try and break my fat loss plateau. I feel great so far. Indisputably, there are several benefits of IF as noted above. However, the truth remains that there has not yet been a long-term, randomised clinical trial of IF in humans to tell whether or not it extends our life or leads to a sustained weight loss.
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“Change The Code. Change Your Life”