The ketogenic diet and intermittent fasting are THE diet trends par excellence. But what are the benefits of combining the ketogenic diet with intermittent fasting?
The advantages of this nutritional method and instructions on how to combine the keto diet with the intermittent fasting method are revealed in the following guide.
Why combine intermittent fasting with the ketogenic diet?
Intermittent fasting itself already has numerous advantages and is not just focused on reducing weight.
Intermittent fasting combined with a ketogenic diet is an absolute boost for weight loss, body fat reduction, and also for putting into effect the above benefits.
You get into ketosis more quickly because the carbohydrate stores are emptied more quickly.
Watch Video: Combining intermittent fasting with keto diet
Combining the ketogenic diet and intermittent fasting – benefits
If you think now: for God’s sake – even more complicated ??
Basically, it is not difficult to combine these two nutritional methods.
They even go very well together and the effect is great because you use the advantages of both forms and lose weight even faster and primarily lose body fat and hardly any muscles.
Studies show that the combination of keto and intermittent fasting is the type of diet where the body fat percentage is reduced the most.
The advantages of both types of nutrition at a glance:
Benefits of a ketogenic diet:
- Fast weight loss and body fat reduction
- Increase in mental and physical performance and endurance (through more even energy supply than with carbohydrate metabolism)
- Keeps blood sugar levels steady and prevents cravings ago
- Better ability to concentrate through “ketolysis” (ability to use ketone bodies for energy production)
- Balance blood pressure and lower high blood pressure
- Reversing Type 2 Diabetes
- Cure migraines
- Control of epilepsy and reduction of medication
- Better complexion, reduce inflammation and pimples
- Reduce stomach pain & nausea
- Reduce racing heart
Advantages of intermittent fasting:
- Rapid weight loss
- Better focus
- Less headache in the morning
- Less dyspnea (shortness of breath) during exercise or even at rest
- Less problems falling and staying asleep
- You are much more awake during the day
- Your physical performance improves
- You age more slowly
- Less cardiovascular disease
- Protection against cancer and Alzheimer’s
- Recovery of genes and body cells
- Blood sugar levels improve
- Insulin resistance
- Stop type 2 diabetes
- Condition improves
- Regeneration is faster
- More power during training
- Growth of new nerve cells is promoted
- Brain function & our memory
Combining intermittent fasting with a ketogenic diet – what should be considered? manual
If you want to start combining intermittent fasting with your ketogenic diet, here are some tips for success:
- Be aware that the body needs a 2-week transition period towards ketosis.
- Pay attention to nutrient distribution – 60% of the calories should come from fat, 35% from protein, and 5% from carbohydrates.
- Make sure you are still eating enough. Intermittent fasting will of course help you eat less during the day, but make sure you are eating the right ketogenic foods to avoid deficiencies, metabolic problems, or weight GAIN.
- Make sure you have enough liquid and salt.
- Eat the REAL fat, which is what will help you burn body fat faster.
- Avoid ketogenic recipes made with low carb flours (at least at the beginning of the conversion phase). Low carb flours often still have a relatively high amount of carbohydrates, which prevent you from going into ketosis and in the worst case can even make you fatter.
- Rely on the right sources of protein for keto. A common mistake is that many eat low-fat quark, chicken or crabs and therefore do not get into ketosis and gain weight.
- Check! Measure your ketone levels with Ketostix and make sure you are actually in ketosis. While fasting can really help you stay in ketosis, it’s still important that you be careful not to overeat protein or carbohydrates.
What different intermittent fasting methods can I choose from for the combination with the ketogenic diet?
There are several methods of intermittent fasting. We have put together the most important methods for you as an overview.
Intermittent fasting – the 16: 8 method:
The 16: 8 method is one of the most popular fasting methods in intermittent fasting because it is relatively easy to do.
It is particularly suitable for people who find it difficult to follow a diet, as this often requires more than just strong self-control and brings us almost all to our limits.
You must not ingest food for 16 hours in a 24-hour period and eat within an 8-hour window. Basically, skip breakfast and start the day with a ketogenic lunch.
You can then eat between 12:00 p.m. and 8:00 p.m. and after a ketogenic dinner from 8:00 p.m., you can take a break from eating until 12:00 p.m. the following day.
You eat keto but keep getting fatter?
The wrong choice of recipes and foods can lead to WEIGHT GAIN in keto! To avoid these mistakes and to lose weight quickly with keto, we recommend our 30-day keto nutrition plan, which tells you exactly what you should eat and when in order to achieve quick success with keto.