Fasting on Keto Guide

One of the best ways to lose weight and improve our overall health is by fasting while in ketosis. It’s also one of the least discussed and most misunderstood method of weight loss. In this article, we will define what intermittent fasting is, as well as the ketogenic diet. We will also explain how they can help with losing weight naturally and other amazing health benefits when used together.

 

Fasting 101

 

In its simplest terms, fasting is to voluntarily avoid food (and in some cases, liquids) for a specified period of time.  Shorter fasts (also known as intermittent fasts) can last approximately 16 hours, while longer fasts (called block fasts) can last several days to several weeks.

There are many reasons why people go on fasts. Here are a few of the most popular:

Religious/spiritual reasons. Many religions practice fasting: Christians, Muslims, Hindus and most other religions fast as a way to strengthen their faith and spirituality.

Detoxify the body. Not eating for an extended period of time allows the body to shift from digesting food to healing itself from within. This healing includes removing harmful toxins from the body.

Ketosis. During a fast, the liver turns stored fat into ketones, which is used as energy by the brain, heart and muscles.

 

The Health Benefits of Intermittent Fasting

 

Many believe fasting can help with the following chronic health issues: high cholesterol, allergies, anxiety, arthritis, heart disease, obesity, poor digestion, and many other conditions.  

There have been countless studies on the benefits of intermittent fasting:

• Intermittent fasting and disease. In this study, researchers make the claim that a sedentary lifestyle combined with eating three or more times daily often leads to “insulin resistance, excessive accumulation of visceral fat,” and other health issues. After studying lab rats, researchers found that intermittent fasting for 16-48 hours helped to improve functional outcome in many ailments, “including diabetes, cardiovascular disease, cancers and neurological disorders such as Alzheimer's disease Parkinson's disease and stroke.”¹

• Ischemic stroke. Studies on animals indicate intermittent fasting may “mitigate tissue damage and neurological deficit following ischemic stroke.” Studies also indicate intermittent fasting could suppress “excitotoxicity, oxidative stress, inflammation and cell death pathways in animal stroke models.”²

• Weight loss and body composition. Researchers note intermittent fasting for 3 to 12 weeks can yield the following result in obese persons: reducing body weight (≈3%-7%), body fat (≈3-5.5 kg), total cholesterol (≈10%-21%), and triglycerides (≈14%-42%) in normal-weight, overweight, and obese humans.³

 

Fasting and Weight Loss

 

This is one of the most popular reasons for intermittent fasting. Fasting forces the body to use stored fat for energy. This helps the body shed excess pounds naturally. Unlike many products on the market that promise weight loss, the body can shed excess pounds safely and effectively by simply using stored fat. When coupled with exercise, intermittent fasting is one of the best ways to lose weight and keep it off.

Precautions. While there are many amazing benefits of intermittent fasting, care should be taken as well: pregnant or breastfeeding women and those with a history of eating disorders should talk to their physician before attempting a fast.

 

Keto 101

 

When we talk about intermittent fasting, an integral component that must be discussed as well is ketosis, or keto. In this section, we will explain what keto is and how it benefits you.

 

What is a Keto Diet?

 

A keto diet is a type of the eating regimen where the body uses stored fat instead of carbohydrates for energy. Ketogenic meal plans focus on consuming larger amounts of high quality fats, moderate amounts of protein and low amounts of carbs. This is different from typical mainstream diets, which stress high protein, high carbs and low fat consumption.   

Popular foods in a keto diet often include the following:

 

Fats	Vegetables	Protein  (Moderate Amounts)
Olive Oil	Cauliflower	Ground Beef
Avocados and Avocado Oil	Cabbage	Pork Chop
Nuts and Nut Butter	Broccoli	Chicken Breast
Coconut Oil	Asparagus	Shellfish
Flaxseed and Chia Seeds	Spinach	Eggs
Ghee	Green Beans	Bacon
Palm Oil	Carrots	Chicken Thighs
Butter	Onions	Liver
Cream	Kale	Fatty fish

 

Please note: These foods should be organic and free of pesticides. Meats should be grass fed and free range as well.

 

What are Ketones?

 

Ketones are water soluble molecules that provide energy to the brain when glucose levels are low. Ketones are created during ketosis, which occurs when the body uses stored fat for energy instead of glucose. Ketones are formed naturally by the liver when these fats are broken down and used to fuel the body.

Ketones can used by the heart, brain and muscles for fuel. As a result of these uses, ketones are considered by many to be a great way to burn fat and lose weight naturally. 

 

The Health Benefits of Keto Dieting

 

There are many potential benefits of keto diets. Here are a few:

 

• Decreased appetite. Keto diets help to decrease a person’s appetite naturally. As a result, they are able to maintain their good eating habits and eat fewer calories in the process.

 

• Increased weight loss. Keto diets place an emphasis on consuming larger quantities of healthier fats and eating fewer carbohydrates. Eating less carbs (along with a decreased appetite) increases the probability of losing excess pounds (and fat) over time.  

 

• Reduction in blood sugar and insulin levels. Studies indicate blood sugar and insulin levels can be lowered when eating a low carb diet. This can be beneficial for those who are diabetic or suffer from insulin resistance.

 

• Reduction of visceral fat. There are two basic types of fat: Visceral and subcutaneous. Visceral fat accumulates in and around the abdominal area, while subcutaneous fat is commonly found under the skin. Visceral fat has been linked to various health issues, such as inflammation and insulin resistance. Keto diets help to reduce this dangerous type of fat, which could lead to an improvement in overall health.

 

• Reduction of fat molecules in the blood. Thanks to the decreased consumption of carbs, the levels of fat molecules (triglycerides) in the blood tend to decrease.  This is critical because high levels of triglycerides increase a person’s risk of having heart disease.

 

• “Good” cholesterol is increased. Keto diets call for increasing the consumption of healthy fats and eating less carbs. This causes an increase in HDL cholesterol, which helps protect the body from heart disease.

 

• Improved exercise performance in endurance athletes. A study of twenty male endurance athletes found that after adapting a keto diet for 12 weeks, the athletes saw a decrease in body fat percentage and sprint peak power.⁴

Instead of relying on medicine from the doctor for good health, the keto diet may be a great first line of defense against a variety of health issues that we see in society today.

 

Combining Intermittent Fasting & Keto

 

While intermittent fasting and keto are excellent ways to maintain good health, they are even more potent when used together. Here are a few benefits of doing both simultaneously:

• No blood sugar spikes. When breaking a fast, some people eat carbs. This causes the blood sugar to spike. However, when a person is on the keto diet, carb consumption is decreased. As a result, better quality foods as described above are eaten. This reduces blood sugar spikes, and keeps it stable throughout the day.

 

• The power of autophagy. Since the body is not focused on digesting food, it can turn its attention to healing itself from the inside out. One way it does this via a process called autophagy. During this time, the body begins to detoxify itself by using diseased and damaged cells as fuel. It also removes these cells from the body and replaces them with stronger, healthier ones.

 

• Eliminate cravings, mood swings and fatigue. Many people struggle with intermittent fasting because their bodies crave carbs. (Intense cravings, sudden mood swings and occasional bouts of fatigue are common effects of carb-withdrawal). These feelings may be difficult for some to overcome, causing them to cut their fast short, or eat unhealthy foods when the fast is completed. Doing either could negate the benefits of the fast.

 

Fortunately, these reactions can be reduced significantly with a keto diet. Instead of feasting on carbs after the fast, those on the keto diet are able to resist any urges to eat these foods. As a result, they can continue their healthy eating regimen without interruption.

 

• Decreased appetite. While on the keto diet, the liver produces ketones. In turn, these ketones suppress ghrelin, which is the hunger hormone. This allows a person to go for longer periods without food. When they eventually eat, they tend to eat less and get fuller quicker.

 

• More in tune with your body. It can be difficult to tell if you’re really hungry or simply craving something to eat or snack on. When cravings are eliminated and the appetite is decreased naturally, it’s easier to determine if your body truly needs food.

 

• Increased fat loss. One of the most popular benefits of combining intermittent fasting and keto is increased fat loss. While each are great methods for burning fat individually, the results are amplified when done together. One reason is because intermittent fasting causes the body to burn fat, while keto diets focus on healthier, nutrient dense foods that are lower in calories. The result is an amazing combination of fat burning and weight loss.

 

Easier Transition into Keto

 

Combining an intermittent fast and a keto diet can make it an easier (and smoother) transition into ketosis. While some may find the process intimidating, it is not as difficult as they may believe.

For those new to intermittent fasting and keto, starting out gradually is key. This is accomplished by slowly transitioning over to eating healthier foods as described above over a period of several days or weeks.

In order to reap the benefits of keto and intermittent fasting, it’s important to eat foods with high nutritional value and decrease the intake of carbs. Drinking plenty liquids such as water, coffee or tea is key as well.

Another option is to fast for twelve to thirteen consecutive hours several days per week, and eat a ketogenic meal when the fast is broken. For example, dinner may consist of a grass fed burger or free range chicken breasts with broccoli and cauliflower. The next day, skip breakfast and drink liquids instead. For lunch, eat a healthy lunch of free range fish and spinach.

It may take several weeks, but eventually the body will eventually adjust. At that point, a person can go into ketosis and intermittent fast for longer periods.

 

Other

 

In addition to a lower grocery bill, there are other potential health benefits to fasting while on keto:

• Improved mental clarity. Many of the processed foods we consume are loaded with sugar, artificial flavors, colors, chemicals and other harmful toxins. Abstaining from these foods can help us become more focused and mentally sharper.

 

• Better sleep. As the body shifts to repairing itself instead of constantly digesting food, a person may find they are more relaxed at bedtime, sleeping longer and more soundly.

 

• Identify food allergies. A person can be allergic to a certain food or ingredient like gluten or dairy products and not realize it. By abstaining from certain foods for a short period of time and slowly adding them back into the diet, allergies can be quickly identified.

 

• Increased lifespan. Many believe eating less often may increase a person’s lifespan. Eating healthy foods as seen in the keto diet could improve the quality of that increased lifespan as well.

 

Summary

 

Fasting on keto has many amazing health benefits. The foods we eat can either help us or hurt us. By watching what we eat and how often, a person can be one step closer to achieving optimum health. Instead of waiting on the doctor to prescribe medicine, make smarter food choices now. Your body will thank you. 

 

¹Mattson MP, Longo VD, Harvie M. Impact of Intermittent Fasting On Health and Disease Processes. Ageing Res Rev. Published 2017 Oct; 39:46-58. [doi: 10.1016/j.arr.2016.10.005]. Epub 2016 Oct 31. https://www.ncbi.nlm.nih.gov/pubmed/27810402  PMID: 27810402 PMCID: PMC5411330 DOI: 10.1016/j.arr.2016.10.005

²Fann DY, Ng GY, Poh L, (et al.) Positive Effects of Intermittent Fasting In Ischemic Stroke. Exp Gerontol. Published. 2017 Mar; 89:93-102. [doi: 10.1016/j.exger.2017.01.014]. Epub 2017 Jan 20. [PMID: 28115234] DOI: 10.1016/j.exger.2017.01.014 https://www.ncbi.nlm.nih.gov/pubmed/28115234

³Tinsley GM, La Bounty PM. Effects Of Intermittent Fasting On Body Composition And Clinical Health Markers In Humans. Nutr Rev. Published 2015 Oct;73(10):661-74. [doi: 10.1093/nutrit/nuv041]. Epub 2015 Sep 15. [PMID: 26374764] DOI: 10.1093/nutrit/nuv041 https://www.ncbi.nlm.nih.gov/pubmed/26374764

4 McSwiney FT, Wardrop B, Hyde PN,  (et al.) Keto-Adaptation Enhances Exercise Performance And Body Composition Responses To Training In Endurance Athletes.  Metabolism. Published. 2018 Apr;81:25-34. doi: 10.1016/j.metabol.2017.10.010. Epub 2017 Nov 3 [PMID: 29108901] DOI: 10.1016/j.metabol.2017.10.010 https://www.ncbi.nlm.nih.gov/pubmed/29108901