This article is about how to combine a keto diet with intermittent fasting.
If you wish to know more about the Ketogenic Diet I have already written an article “The Keto Diet for Beginners”.I have also talked about fasting and its benefits in “How to lose weight quickly” if you would like to check that out too 🙂
A keto diet is a diet that forces your body to burn fat through eating high fat low carb foods. Combining this with fasting allows the body to stay in ketosis which has incredible health benefits.
So read on to find out how to merge these two great dieting tricks to get the most benefits.
Allocating a length of time to fast.
Depending on your lifestyle, you might think that it would be tricky to dedicate a certain length of time to fasting. This is absolutely not the case. You choose what works for you!
If you are a person that has lunch meetings daily maybe begin fasting afterwards or if you have family breakfasts every Saturday choose a different time.
The great thing about IF or Intermittent Fasting is that it is completely flexible. If you want to fast from 9 at night to 9 in the morning, or from 12 at night to 6 the following morning, or even fasting for 24 hours it is completely up to you!
Here are some popular examples of IF:
16/8 fasting for 16 hours a day; 20/4 fasting for 20 hours a day; 12/12 fasting for 12 hours a day;
There is even a style called 5:2 fasting, which is fasting for 2 days a week (either consecutively or random), or you could try every second day fasting, or eating once a day(OMAD diet).
There are so many methods to choose from! So try them for yourself and see which one suits your routine best.
As you become a pro at intermittent fasting, you should aim for eating at MOST 1 to 2 times a day as this allows a good portion of your day for fasting which will definitely promote your health in a big way.
How to break a fast with the right keto foods.
Breaking a fast is possibly just as important as the fast itself so make sure that the food you are choosing to reintroduce to your body is of the highest quality.
During the fast your gut ‘goes on vacation’ so its important to know that when you begin eating again after a fast it is critical you eat foods that are easy to digest like soft-boiled vegetables, bone broths or berries.
By eating easily digested foods it won’t put a strain on your body or send it into ‘shock’.
When fasting for more than 24hrs its important to eat foods that will reintroduce the good bacteria into your gut again for example chicken or fish bone broth; which is probably the best food to eat for replenishing gut flora.
Water and electrolytes: What to drink when fasting.
Some people find that when they fast they get exhausted and mistakenly believe that this is a sign to start eating again. This is simply not the case.
The real reason you feel tired is not lack of food – because your body has access to around 20,000 fat-stored calories- but is the lack of salts or minerals in the body.
To solve this issue, make sure you are consuming enough salt. The best salt I recommend for fasting is Himalayan pink salt. This type of salt is popular for its healing benefits, but it is also a great source of magnesium calcium and potassium – which helps you sleep as well as give you more energy during the day.
What I usually do is stir a few grains into my herbal teas or if I want a quick energy boost I stick a grain of salt underneath my tongue.
The reason why the ‘under the tongue’ method is better than letting it dissolve in your mouth is because the salts can more easily dissolve into your bloodstream due to there being so many blood vessels located beneath the tongue.
(Psst I also will be writing a whole article dedicated to the health benefits of Himalayan pink salts so stay tuned!! )
Taking a bath and putting some salts in it can also be a great way for your body to detox and absorb these essential minerals.
Water is also incredibly important, so make sure you aim to drink 1.5 litres a day.
Sometimes people tell me that they do not like the taste of water so if that is the case for you, I would suggest adding some organic lemon slices or cucumber slices – or even putting a few pieces of fruit or mint leaves to make it taste better.
Infused water can also make a great detoxing drink!
High Intensity Interval Training- when to exercise.
People can spend hours and hours at the gym and see no difference. The reason for this is because they are simply not giving the body time to recover.
The benefit of exercise is in the recovery part, as this is where your body repairs itself in order to perform better the next time you go to the gym. When you exercise fasted you get a greater boost of benefits for the body as fasting also ensures the body repairs itself.
People think that weight loss and other health benefits stem from exercise rather than diet. This is absolutely not the case, what you eat is much more important than stressing the body with exercise.
If you eat before exercising, your body is going to burn this to get energy, instead of burning the stored body fat.
It is only when glycogen stores run out i.e. when your body has used up all the energy it got from the meal you just had, that your body can utilise the fat stores and FINALLY burn the body fat (which is probably why you were exercising to begin with!).
When you exercise fasted you burn more fat, approximately 20-30% more than you would if you were not fasting!
Click here to check out a book I highly recommend reading if you want to learn more about how exercising while fasting can have some incredible effects on your health.
Another added benefit to exercising fasted is you increase growth hormone which builds muscles, and you decrease the chances of lactic acid build up which leads to a host of problems like restless leg syndrome and difficulty breathing.
Exercise increases growth hormone and fasting increases growth hormone so when you marry the two you get a greater benefit.
The way you should think of exercising when you are looking after your body is a means to strengthen it, not to stress it. If you were planning on hitting the gym 5 times a week you might want to think again.
As I have mentioned before, it is only in the RECOVERY that the body gets the benefit. So by increasing recovery time, you get more of the benefits.
To conclude I hope this has helped some of you guys out when it comes to planning a keto IF schedule.
The important thing to take away from this article is that both keto and IF are superb methods to bettering your health. They are very easily combined together – just stay away from carb soaked foods and fast now and then and you’ll be in the best shape of your life!