The benefits of intermittent fasting are numerous. If you’re interested in intermittent fasting, then it’s time to learn more about how to do so successfully. Here are some reasons why you might want to combine the two:
You have limited time and energy during your regular workday. By cutting out carbs, you’ll be able to spend more time with family or friends and still get things done at home.
You don’t like eating breakfast. If you eat breakfast regularly, then you won’t need to skip it when you go into work.
If you’re trying to lose weight, then skipping lunch would be counterproductive because it will make your overall calorie intake too high. On the other hand, if you eat lunch regularly, then your daily caloric intake is likely to remain constant throughout the week.
Intermittent fasting can help you live longer. Studies show that people who fast intermittently tend to live longer than those who don’t.
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How to Do Intermittent Fasting Ketogenic Diet?
There are many different ways to implement intermittent fasting keto diet. There are several methods of doing it, but they all fall under one of three categories: intermittent fasting, intermittent fasting + low carb dieting, and continuous moderate calorie deficit dieting.
Intermittent Fasting
In intermittent fasting, you eat all of your meals within a four to eight hour window and the remaining 16-20 hours you don’t consume anything. For example, if you eat your first meal at noon, then your last meal should be no later than 8pm.
However, to make this method feasible, you will need to consume three regular meals within this time period.
Intermittent Fasting with Low-Carb Dieting
With this method, you still eat all of your meals within a four to eight hour window, but the difference is that you add low-carb protein and fats into your daily diet. Eating something like a piece of meat or fish every two to three hours can keep your metabolism running at a really high rate.
Continuous Moderate Calorie Deficit Dieting
Instead of implementing intermittent fasting, you can just create a large calorie deficit by eating less than you burn on a daily basis and this should lead to weight loss over time. To keep your metabolism running at a high rate, you will need to eat small meals every couple of hours or so.
Ideally, you want to eat five to six times a day when doing this method.
These are three different methods that you can implement.
So, which one is preferred?
Well, the answer is that it’s up to you. Many people have good success with either intermittent fasting or the low-carb dieting option. If you prefer eating larger meals, then the first and third methods are better for you. If you like to eat six small meals throughout the day, then the second option is probably best.
You can also combine different methods. For example, you might prefer to eat three large meals that include a low-carb protein like chicken and then consume small snacks every few hours throughout the day.
No matter which way you choose to do intermittent fasting, there are some things that you should keep in mind. First of all, this is not a good idea if you are consuming large amounts of carbohydrates.
If you do this, then your body will convert the carbohydrates into glucose and this will lead to high blood sugar levels. This is not good for health and it also makes the method less effective because your insulin levels will be high.
The same thing happens if you consume too much protein. Your body will convert the extra amino acids into glucose.
Some fat is ok to consume, but once again, you don’t want to overdo it.
You should also be aware that some medications may not react well with intermittent fasting. For example, some blood pressure and thyroid medication should not be combined with this diet.
As with any changes that you make to your diet or exercise routine, it is a good idea to consult your doctor first.
Benefits of Intermittent Fasting
One of the great things about intermittent fasting is that there are so many different methods that you can implement. This means that people of all walks of life can benefit from this diet.
Athletes, office workers, mothers, fathers, professionals and more have all had success with this method. This is a great way to break up the monotony of your daily routine and approach your diet in a new way.
The reality is that most of us overeat on a regular basis. The standard three meals that we eat each day are not actually needed.
When you do eat, you should only be eating enough to satisfy your hunger and not your appetite. Intermittent fasting can help curb your appetite and train you to eat only when you are really hungry.
In addition to curbing your appetite, this diet can also help improve several other areas of your life as well. Those who stop eating after they are full tend to snack less throughout the day.
This is good for those who have trouble controlling their urge to eat or drink throughout the day. Next, fasting can also help improve your concentration. When you aren’t eating or drinking throughout the day, your mind tends to focus better on what you are doing and you find that you have greater clarity of mind.
Another benefit of this diet is that it can help reduce several health risks. There have been several studies that show that this diet can help reduce the risk of several cancers.
It also helps reduce the effects of diabetes, Parkinson’s, Alzheimer’s and even depression. If you are looking for a diet to improve your health and well-being, then intermittent fasting may be a good choice.
Possible Drawbacks
As with any diet or way of eating, there are some drawbacks that you should be aware of before you begin. First of all, this is not a good diet for everyone.
If you have any pre-existing medical condition or you are taking any type of medication, you will want to consult your doctor before starting this diet.
Another drawback is that this can be a very difficult diet to stick with. Humans are creatures of habit and many of us have meals that we enjoy on a regular basis.
Many people also eat because it is simply enjoyable. If you are one of these people, then this diet may be very difficult for you to follow.
Intermittent Fasting and Weight Loss
When done correctly, this diet can help you lose weight. However, you must follow the diet to the letter in order to get these results.
If you begin to binge eat or revert back to old habits, then you will probably gain back any weight that you lost very quickly.
Sources & references used in this article:
Intermittent Fasting on Keto–A Match Made in Heaven by KIFM Plan – siimland.com
Intermittent Fasting on the Ketogenic Diet by R Silverman – blog.metagenics.com
Effect of intermittent fasting and refeeding on insulin action in healthy men by N Halberg, M Henriksen… – Journal of applied …, 2005 – journals.physiology.org
