Intermittent fasting and the keto diet continue to gain popularity as methods for losing weight, improving health and boosting energy levels. Both of these diets have been around for decades, but recent studies and innovations in the world of keto supplements are making both easier to follow and easier to stick to.
There are incredible benefits beyond weight loss for both intermittent fasting and a keto diet that make choosing one, or both, of these effective diets a life choice you will not regret. This article will review the essential elements of intermittent fasting and the keto diet, exploring the advantages of combining these two lifestyles.
- What Is a Keto Diet?
- What Are the Benefits of a Keto Diet?
- What Is Intermittent Fasting?
- What Is the Best Intermittent Fasting Schedule?
- What Are the Benefits of Intermittent Fasting?
Intermittent Fasting and Ketosis
What Is a Keto Diet?
A keto diet is a low-carb, high-fat regimen that usually consists of between 75% and 80% of calories from fat, 15% to 20% from protein and less than 5% from carbohydrates. When you restrict carbohydrates in this manner, you starve your body of glucose, its usual fuel source. Your body, instead, will enter ketosis, a metabolic state in which it turns fat into ketones to use as fuel.
Your body has reached a state of nutritional ketosis when your blood ketones rise to between 0.5 and 5mM.
Many people use exogenous ketones, which are manufactured outside the body, as supplements to help achieve and maintain ketosis.
What Are the Benefits of a Keto Diet?
There are many documented benefits of a keto diet and keto supplements. An analysis of 14 studies showed a link between the keto diet and the ability of patients with Type 2 diabetes to control their blood sugar levels.
Some research has shown that exogenous ketones significantly reduce cravings and suppress appetites.
Our own clinical studies indicate that exogenous ketones can help with weight loss and the management of stress and anxiety.
What Is Intermittent Fasting?
Intermittent fasting involves alternating periods of eating and fasting. It isn't a traditional diet since it doesn't indicate what foods to eat but instead focuses on when to eat. A significant advantage of intermittent fasting is that it's highly customizable to different people's lifestyles.
What Is the Best Intermittent Fasting Schedule?
There is no single right intermittent fasting schedule. The schedule that's best for you will depend on your needs. Some typical intermittent fasting schedules include:
A 16:8 intermittent fasting schedule calls for a 16-hour fasting window and an eight-hour feeding window. For instance, you fast from 8 p.m. to noon and then eat between noon and 8 p.m. People accomplish this by skipping breakfast or compacting their three regular meals into a shorter time. An excellent choice for beginners or more experienced fasters, a 16:8 regimen can be performed on a daily basis.
Also known as One Meal A Day, a 20:4 intermittent fasting schedule compresses the 16:8 protocol into four hours of eating and 20 hours of fasting. It's often the next step people take after getting used to the 16:8 schedule. Some people practice 20:4 every day, while others try it once a week or month.
An alternate-day fast is exactly what it sounds like: you eat one day and fast the next. People choose alternate-day fasts to achieve quick weight loss or manage a health condition.
The 5:2 approach is more of a diet than a traditional fast. It involves eating for five days and then consuming 500 calories daily for two days. It can be effective for weight loss but might not offer all the benefits associated with a true intermittent fasting schedule.
Extended Water Fasts
People generally choose water-only fasts of 24 hours or longer to combat health conditions like autoimmune diseases or to lose weight quickly. These fasts should only be attempted under medical supervision.
We recommend you consult with your primary care physician before beginning any fasting, diet, or supplement regimen.
What Are the Benefits of Intermittent Fasting?
Like keto, intermittent fasting has been shown in studies to increase lean body mass and decrease fat mass. Other research links intermittent fasting to reduced biomarkers related to chronic inflammation.
Some studies have indicated that intermittent fasting can improve heart health and protect against cancer. There's also growing evidence that fasting can help improve outcomes during radiation therapy.
Intermittent Fasting and Ketosis
Because intermittent fasting and ketosis share so many benefits, they produce a powerful one-two punch for people who want to lose weight and benefit from the other advantages of these two regimens. In fact, intermittent fasting can kickstart the body into ketosis and help it remain in that state.
Real Ketone's keto supplements are the perfect addition to your intermittent fasting routine. They help suppress the appetite and prevent the cravings associated with intermittent fasting.
Shop all Real Ketones exogenous ketone products now!
Combining keto and intermittent fasting can improve mental clarity and focus, reduce inflammation, increase energy and reduce your hunger cravings.
Here are some tips for getting the most out of keto and intermittent fasting:
- Ease into intermittent fasting— Start with shorter fasting hours and gradually build up to your goal to increase the likelihood of success.
- Maintain your ketogenic macronutrient ratios— Ketosis relies on sustaining a low-carb, high-fat diet. It's essential to stick to these ratios during fasting and feeding periods.
- Stay hydrated— During fasting periods, it's crucial to drink enough water and other non-caloric beverages to prevent dehydration.
- Eat nutrient-dense foods— During feeding periods, be sure to eat nutrient-dense foods to provide your body with the essential minerals and vitamins it needs.
Consider keto supplements— The right keto supplements can help improve your energy, hydrate, and suppress the cravings you might have during intermittent fasting. Real Ketones keto supplements are bound to electrolytes to give you the edge you need to succeed.