Intermittent Fasting and Keto

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Intermittent Fasting and Keto diet work really well together, combining the two can result in major health benefits. Fasting has a very positive impact on hormones, regulating blood sugar, inflammation and detoxification. Intermittent fasting is a strategy that can help you maximize the results of your ketogenic diet. Fasting and the ketogenic diet combine perfectly because the ketone bodies produced have the effect of reducing appetite, which facilitates long periods without eating.

Fasting in general will necessarily put the body in a state of ketosis. To continue functioning in the absence of food, the body converts the body’s fat stores into ketones and uses it for fuel.

This process happen when the body is low on glucose when is the main source of energy, this forces the body to turn into its fats reserves to energy, in the same way as when fasting. To summarize the catabolism process, when the body no longer has access to glucose to produce its energy, it begins getting the needed fuel from the fat.

On the other hand, and this is what interests people who adopt a ketogenic diet, the body begins to degrade the triglycerides (fatty) consumed, or those stored in our adipose tissues, in fatty acids, which are then oxidized and transformed into energy for the liver (which produces neoglucogenesis).

This process happens in the liver where the fat is turned into ketone bodies in the liver which will then be sent into the blood to organs (brain, muscles, cells in our tissues) and degraded for use as an energy source. The process of formation of ketone bodies is called ketogenesis and their degradation in peripheral cells is called ketolysis. A “fuel” person with ketone bodies is said to be in ketosis.

Fasting has many positive effects: while the body does not expend energy to digest, it can reserve this energy for other tasks, such as autophagy, i.e. cleaning the cells. Damaged and unnecessary.

Fasting and ketogenic diets therefore have some things in common. We can also see fasting as an intense form of ketogenic diet: when fasting, the body generally places itself in a fairly strong ketosis state.

It is possible to combine the keto and intermittent fasting, you can do so by combining the 16: 8 method which consists of consuming only foods that are suitable for the ketogenic diet. This will help your body reach ketosis even faster.

Intermittent fasting can help you get into ketosis earlier

When you empty your body of glucose, it will start to burn its fat stores, or “ketones”, to make energy.

However, if there is a choice, your body will choose glucose as the primary fuel, in any case. Therefore, it is important to reduce your carbohydrate intake to make your body understand that it is necessary to burn ketones (a condition called ketosis).

When you eat a low-carb diet, eating a lot of fat is not enough, and intermittent fasting can help you get into ketosis. This fasting state will drain your glucose stores faster.

Fasting Can Help You Lose Weight Faster

One of the main reasons why people start intermittent fasting is to lose weight. Fasting can help you slim down:

The amount of calories your body can absorb at one time is limited, so reducing this eating window naturally limits your total daily calorie intake.

A smaller feeding window helps eliminate snacking.

A keto diet high in fat and being in ketosis reduces appetite and increases levels of satiety. It is much easier to be on an intermittent fast if you are already on a ketogenic diet, than if you are eating a lot of carbohydrate-rich foods, which only increase cravings and snacking.

If you started a keto diet with the goal of losing weight, adding intermittent fasting can help you reach your goals.

Fasting has been shown to help regulate hunger hormones ghrelin and leptin, while having beneficial effects on insulin sensitivity and weight loss. You can practice intermittent fasting by limiting the periods during which you eat at windows from 4 to 9 hours (so you will fast for 15 to 20 hours). You can also try alternating fasting, which involves restricting your calorie intake by 75% once or twice a week.

References: ‘keto diet and intermittent fasting which is the best for weight loss’ ‘everything you need to know about the keto diet’ ‘keto diet: everything you need to know’ :Nicolas Trautwein’ The Guide to Intermittent Fasting KETO Diet Way: Tips, Warnings’