The Keto diet has been a popular approach towards a good and healthy life, as it is a clear and effective diet plan. Still, to further evaluate this, diet dietitians now recommend doing it with intermittent fasting as the studies and researches have concluded that they both work superb together. Therefore, this health program will be a miracle for a person. However, before jumping into the keto diet and intermittent fasting program, you have to have complete information and understanding about it, which this article portrays. In this article we will learn about keto and intermittent fasting.
Keto is a diet plan in which you consume foods in a specific macro proportion which are 65 to 75 % for fats, 15 to 20 % for proteins, and 5 to 10 % for carbohydrates. By adopting this pattern of nutrient intake, a metabolic process, ketosis starts in your body which utilizes the stored fat and dietary fat to be sued as body fuel as the carbs are not enough for glucose metabolism. Due to this metabolic process, you start to experiences health improvements such as weight loss, balanced blood sugar levels, improved cognitive functions, and better energy levels. The food that you consume is the main focus of the keto diet. To follow the diet plan, you have to include non-starchy, low-carbs, natural, organic, and 100 % grass-fed foods in your diet plan, and restrict foods high in carbohydrates, store-bought, packaged inorganic, and unhealthy foods. Get your own Keto Diet Plan.
Intermittent fasting is a kind of health program in which you have to stop eating for a particular time and consume foods for a specific time. You only eat during the food window and keep on restricting for the rest of the period.
The fasting time mainly depends upon you, which means for how long you want to do it. Usually, people do it for 16 hours or 18 hours. You can also do fasting for even a day. But before starting any fasting plan, you first consult with your doctor or dietitian to get better guidance, and that plan is according to your body. This health plan provides many health benefits to a person, including weight loss, balanced blood sugar levels, good heart health, and many more.
The Overview of Keto and Intermittent Fasting
Now, the keto diet and intermittent fasting are an epic combination, but what is the reason behind it. The primary root cause of all the health problems such as diabetics, obesity, hypertension, depression, and others is a somehow higher insulin level. So, the keto diet lowers the carbs, which ultimately lowers the insulin levels, but we eat frequent meals, and whenever we eat, the insulin spikes, so the keto diet shows results gradually. But when you do intermittent fasting with it, you eat fewer meals that do not trigger insulin and helps you to deal with the health problems more efficiently.
Why Do You Need Intermittent Fasting with the Keto Diet Plan?
Doing intermittent fasting with the keto diet is not just more helpful and practical; but rather than it is necessary if you want to have good health as with this program you have the health benefits such as weight loss, better mood, balanced blood sugar levels, improved cognitive functions, and enhanced functioning of the body. Now there are some more benefits of intermittent fasting, which are:
- It has an epigenetic effect on the body, which turns bad genes into good genes.
- Autophagy enables it to recycle body garbage.
- Increased antioxidant network
- Decreased inflammation in the body
- Decreased risks of cancer
- Gut microbes‘ diversity
- Migration motor complex for better digestion
- Increased growth hormones
- Increased stem cells which enhance the immune system
Aside from all these benefits, intermittent fasting ultimately gets rid of your hunger or appetite, which helps you with weight loss and a lot of other things. So, doing a keto diet with intermittent fasting is the best way to perform this health program.
A One-day Meals Routine for Keto and Intermittent Fasting
Here is a perfect one-day meal routine for keto and intermittent fasting plan. It will give you an overview of what your day will look when you do this program.
First, you will fast for at least 16 to 18 hours per day. Now you can decide whether you want to start and end the fast. When your fast time is finished, you will have two or three meals. It also depends upon you. However, two meals are preferable, which are:
There is no specificity for what you should eat, but the best way is to have everything on the plate, including fats, proteins, and carbs, in the most balanced ratios for the keto diet. For example, now you can have a salad bowl with chicken steak and guacamole dip topped with olive oil.
The next meal can be different from the last one, like a salad with nuts, fish, and a dressing.
Macronutrient Confusion When Doing Keto with Intermittent Fasting
Macronutrient percentages are significant for the keto diet, as they play a primary role in weight loss and overall health. The usually ratios are 5 to 10 % for carbohydrates, 15 to 20 % for proteins, and 65 to 75 % for fat that you have to divide between three meals and two snacks. But when you do intermittent fasting with the keto diet, you typically consume two to three meals, which makes the dieter confused about how to adjust the calories and the macronutrient percentages as you cannot eat so much food.
So, to overcome this confusion, you first need to understand that you do not have to overfill yourself with food to cover the percentages, and also, you can reduce what you want. Now for the carb, just keep it 5 % for the meals, 20 % for proteins, and 65 to 75 % for fats. You can reduce fat with time as later on in the program. Your body does not need so much fat as it is burning your bodily fat.
Keto Maintenance on the Ketogenic Diet and Intermittent Fasting Plan
Sometimes, people believe that intermittent fasting and keto diet plan is just a diet you adopt to lose weight and then just go back to your everyday foods. Still, a person needs to understand that this is a very healthy way of living life as it provides all the essential and required nutrients to your body. More overly, intermittent fasting is a very natural thing for us as our bodies are not designed to consume six to three meals a day as on the evolutionary track, people usually ate once or twice a day because they do not have a proper pattern of eating which means that our bodies were designed to run on fat fuel.
The main goal behind intermittent fasting and the keto diet is to switch your metabolism to run off fat versus all the sugars, which is not a healthy way of eating. So, once you hit your weight goal through intermittent fasting and the keto diet, you assume that now you are in a healthy state, but that is not true necessarily, as proper health is high levels of energy, great focus, low stress, you are not on medications, you have great physical stamina, good heart, good digestion, and good sleep all of that. So, intermittent fasting and the keto diet are the tools that you use to maintain that kind of higher levels of health, so going off the program is just not needed, but the real need is to maintain this health program.
People often want to eat foods that may not be included in the diet plan, but that is not a problem anymore. You can make any recipe with keto alternatives and substitutes, so you should focus on eating to live vs. life to eat.
The 7 Important Rules for Keto and Intermittent Fasting
Following are the seven most important rules that will help you a lot with the keto diet and intermittent fasting plan:
- Now people asked what they can drink for this diet program. The best ones are water, herbal tea, and black coffee.
- Taking vitamin supplements is also suitable for the diet, especially minerals, electrolytes, and vitamins.
- Only eat when you are hungry. You do not have to overdo it if you only eat twice on the intermittent fasting and keto diet.
- The longer the fast, you have to refeed slowly as if you overfill yourself, it will harm the body.
- Your fasting time also tells a lot about insulin resistance; if you can last for long, that means you have less insulin resistance and vice versa.
- You should do loner fast as they are more beneficial
- Always do intermittent fasting with the keto diet regularly.
How Long Do You Have to Do Intermittent Fasting and Keto Diet?
There is no estimated period of how long you should do intermittent fasting and keto diet but to put in better words, the dietitian recommends doing this program for the long term if you want a good and healthy life. It makes people surprised that they need to do this diet for all their lives, but when you keep on eating a good diet, you will reach a state of reverse health, which will help you maintain health even if you cheat here and there. One more thing, if you want to add more calories to the keto diet, you can do that but just add more fat rather than carbs because it will harm your health.
Keto diet and intermittent fasting have a very strong and effective relation, which makes them beneficial. They both are powerful and efficient tools for having the best and ideal health status. So, you should do them both in coordination with a proper diet plan and guidance to experience all the fantastic health benefits and betterment.