Keto And Intermittent Fasting A Powerful Combo For Weight Loss
Struggling to lose extra pounds?
You’re not alone. So many of us are looking for successful weight loss strategies that don't require deprivation or rely on fad diets.
Instead, one strategy is gaining traction and backed by science – the combination of keto and intermittent fasting! It's an incredibly effective way to drop those extra pounds faster – and keep them off in the long run.
With this duo, you can enjoy tasty food while still losing fat quickly and safely. And unlike other strategies that come with steep time commitments or calorie restrictions, keto and intermittent fasting just take a few simple tweaks to your diet for optimal progress toward your goals.
Plus it comes with plenty of additional health benefits too!
Ready to give it a try?
Check out our blog post now for all the need-to-know information about why combining the keto diet + intermittent fasting works like clockwork when it comes to dropping those pesky extra pounds while losing body fat.
Combine keto and intermittent fasting and you might just see great results.
A bold statement, right? Well, it can be backed up by science! Keto and intermittent fasting have both been studied as separate dietary practices for years.
While some people swear by one or the other for weight loss easily and quickly, research suggests that when tackling difficult fitness goals—like significant fat loss—combining them is even more effective than standing alone.
This blog post will explore why this dynamite duo works together like clockwork when it comes to fat burning, losing those extra pounds, – and keeping them off in the long run.
What are Keto and Intermittent Fasting and why are they beneficial for weight loss?
Keto and intermittent fasting have become popular in recent years as people strive to make healthier lifestyle choices while achieving their weight loss goals.
Keto Diet is a low carbohydrate diet, high-fat dietary regime that focuses on healthy fats, moderate protein intake, and severely restricting carb consumption.
Intermittent fasting refers to the practice of fasting for anywhere between 12-16 hours every day, allowing your body to utilize stored fat as fuel in the absence of other food sources.
These two practices provide many benefits beyond weight loss such as improved insulin sensitivity, blood sugar control, reduced inflammation in the body, and increased focus and mental clarity.
Both offer an effective strategy for those looking to lead a healthier lifestyle and burn fat quickly.
Let's break down each individually:
What is the Keto Diet?
The ketogenic diet, often referred to as keto, is a low carb diet used for weight loss. It works by cutting carbohydrates out of the equation and replacing them with healthy fats in order to encourage ketogenesis, a natural process occurring in the body that uses fat as fuel instead of carbs.
When ketosis occurs, your body shifts from using glucose for energy to ketones released from fatty acids in order to power itself.
The keto diet (very low carb) can bring about some positive effects on health conditions such as diabetes and high blood pressure.
The Ketogenic diet (low carb) also has been credited for aiding in rapid weight loss due to its approach of pushing your body into ketosis through a steady and consistent adaptation period.
So, when looking for an effective diet option, consider the keto diet and its potential benefits!
What is intermittent Fasting?
Intermittent fasting is a dietary practice that involves alternating cycles of eating and not eating.
While fasting, individuals consume no caloric foods or drinks so it is not intended as a weight-loss plan. Instead, by cycling between periods of eating and not eating, it helps to increase one's mental focus and endurance while also decreasing one's dependence on food.
This can be beneficial when seeking to reduce cravings and build healthier habits with food.
Intermittent fasting can also boost energy levels, which might make it easier to work out or remain alert throughout the day.
Furthermore, some studies have linked intermittent fasting to beneficial health effects including improved cell repair processes, autophagy (the process by which cells break down toxins) and increased production of mitochondria in muscle cells.
The most popular intermittent fasting plan is the 16 8 schedule. This schedule is where you are fasting (not eating) for 16 hours per day and eating during your 8 hour time window.
A pretty simple plan to stick to is eat your last meal by 8PM then not eat breakfast until the next day until noon.
Alternate day fasting is when you fast for one full day and eat for one full day. During your fasting day you can only have liquids such as black coffee (unsweetened), water, and very low calorie bone broth.
This is different than the warrior diet; The warrior diet mimics the fasting of our warrior ancestors.
This intermittent fasting plan and also help accelerate weight loss while improving your health.
What to expect when combining Keto and Intermittent Fasting:
Combining the powerful health and lifestyle benefits of Keto and Intermittent Fasting can bring about several positive changes in your life.
With the Keto diet restricting drastic carb intake and IF limiting eating to within certain time frames, these two dietary approaches can be used together for weight loss, better mental clarity and improved overall health.
However, it’s important to remember that everyone is different and what works for one person may not always work for another.
Before attempting an approach using both the ketogenic diet and IF, you should consider researching all possible options and determining what would be best suited to your specific goals.
Find Motivation:
- Are ready to rock your new outfits?
- Are you comfortable in your own skin?
- Are walking tall with confidence?
- Are you ready to lose weight?
- Are you ready to level up your health?
Enlist Help/Build Your Team:
- Physician
- Chiropractor
- Health Coach
- Family (for support)
- New lifestyle buddy (accountability)
Be Prepared:
- Have a Plan
- Hunger pains are normal for the first 2 weeks
- Eat sufficient fiber
- Feeling headachy or "blah" is normal for the first 2 weeks
- Plan your meals and fasting schedule in advance
Benefits of combining keto and fasting for health and weight loss
The combination of keto and intermittent fasting is quickly becoming a popular health trend as more and more people discover the amazing benefits it can bring.
While both of these approaches have well-documented benefits on their own, the combination of the two creates an even more powerful combination.
Not only can this help with long-term weight management and overall health, but adherents also may experience increased energy levels and focus.
The ketogenic diet focuses on reducing carbohydrate intake (carb restriction) while increasing healthy fats to encourage your body to switch from burning glucose for energy to burning fat instead.
That’s why keto diets tend to yield dramatic results for people attempting significant weight loss.
Intermittent fasting introduces regular periods where meals are not consumed, allowing your body to rest from digestion, reduce blood pressure, boost metabolism, burn fat, and improve insulin sensitivity – all of which leads to improved weight management over the long term.
By combining keto and fasting into a single lifestyle modification regimen, those looking for improved energy levels and better overall health can reap the rewards of an invigorating and powerful diet plan tailored just for them!
Top Benefits when your combine keto and intermittent fasting plan:
- Better health
- Accelerate Weight loss
- Burn Fat
- Improved blood sugar control
- Reduced insulin resistance
- Mental clarity
- Reduction in heart disease risk
How to get started with the Keto and Intermittent Fasting Regimen:
Getting started with combining Keto and Intermittent Fasting can initially seem daunting, but if you take one simple step at a time, it's definitely doable. You can think of keto as very low carb.
Remember to find motivation, build a team, and be prepared.
The easiest way to start is by first diving into the research. From there, you can develop a plan that fits your lifestyle and dietary preferences.
Consider things like time restricted eating, choosing keto-friendly snacks, and depending on your schedule—which days to fast on.
Once you have a basic plan in place, remember to be flexible as you go along; don't be afraid to tweak your routine if something isn't fitting correctly.
With motivation and planning, you'll be well on your way to reaping the potential benefits of this healthful dietary combination!
Tips on how to make this lifestyle change easier:
If you're considering transitioning to a keto diet and intermittent fasting lifestyle, then the key is to take it one step at a time.
Start by gradually cutting out processed sugars, starches and grains, while adding in more healthy fats and proteins.
Additionally, commit to 16 hours of fasting (called time restricted eating) between meals or snacks each day. It will also help to plan your meals ahead of time so that you don't "fall off the wagon" when confronted with tempting foods outside of your home.
Making small changes over a period of time should make this lifestyle easier on you in the beginning; once fully entrenched in it, you'll find that you love the boosted energy levels and health benefits that come with it!
Common mistakes when you combine Keto and Intermittent Fasting:
Trying out the healthy lifestyle combination of ketogenic dieting and intermittent fasting is a great way to stay in shape while still consuming delicious meals. However, as with anything health-related, executing these strategies correctly is key.
Common mistakes include not eating enough throughout the day, which can slow down metabolism, and neglecting important micronutrients from your diet.
Furthermore, people can also fall into the trap of overthinking it and becoming too obsessed with their fasting times and macronutrient ratios.
To truly get the most out of this lifestyle, be mindful of the foods you're eating and don't worry about skipping too many meals -- an occasional missed meal won't hurt your progress.
Dr. Steve's Expert Bonus Tips:
- Focus on feeling good and leveling up your health first and foremost.
- Make getting 7-8 hours of sleep a night a priority.
- Reduce Stress.
- Stay hydrated!
- Get your body moving (start with a walking program).
Final Thoughts:
So there you have it! Combining the diet of keto and intermittent fasting can be a great way to reach your health goals.
While it is not for everyone and should be done thoughtfully, with knowledge and preparation, this combination has provided many people with great results when it comes to improved health and weight loss.
Take into account the tips discussed in this post before getting started to make sure that you set yourself up for success. Your weight loss and improved health are right around the corner.
The most important thing is to use self-reflection to identify any common mistakes you might make while embarking on this journey so that you can plan accordingly and enjoy the benefits of keto and intermittent fasting!
