The keto diet and intermittent fasting are two popular weight loss methods that have gained a lot of attention in recent years. Both methods have been shown to be effective for weight loss and can complement each other when combined. In this article, we will explore the benefits of a keto with intermittent fasting plan for weight loss, how to get started, and more of its potential benefits!
What is the Ketogenic Diet?
The keto diet, short for the ketogenic diet, is a low-carb, high-fat diet that has gained popularity in recent years for its potential benefits for weight loss and improved health. The diet involves drastically reducing carbohydrate intake and replacing it with healthy fats to put the body into a state of ketosis, where it burns fat for energy instead of glucose. In the absence of carbs, the body starts producing ketones, which are molecules created in the liver from fat.
This metabolic state is thought to offer several benefits, including improved insulin sensitivity, reduced inflammation, and increased fat burning. On the keto diet, people typically aim to get 70-80% of their daily calories from fat, 20-25% from protein, and 5-10% from carbs. This means limiting or avoiding foods like grains, sugar, fruits, and starchy vegetables while consuming high-fat foods like meat, fish, nuts, seeds, avocados, and oils.
Intermittent Fasting Plan
Intermittent fasting is a pattern of eating that involves alternating periods of fasting and eating. It’s not a diet in the traditional sense, but rather a method of scheduling meals to maximize the benefits of fasting. There are several ways to practice intermittent fasting, but the most common methods are:
- Time-restricted eating: This involves eating within a specific window of time, typically 8-10 hours, and fasting for the remaining 14-16 hours. For example, if you start eating at noon, you would finish your last meal by 8 pm and fast until noon the next day.
- Alternate-day fasting: This involves eating normally one day and restricting calories to 500-600 the next day.
- 5:2 diet: This involves eating normally five days a week and restricting calories to 500-600 on two non-consecutive days.
Does Combining Intermittent Fasting Keto Diet Work?
Yes, combining intermittent fasting and a keto diet can be an effective way to support weight loss and improve overall health.
Benefits of Keto with Intermittent Fasting Plan for Weight Loss
- Increased fat burning (weight loss): Both intermittent fasting and a keto diet can help increase fat burning by reducing insulin levels and encouraging the body to use stored fat for energy.
- Improved insulin sensitivity: A keto diet can help improve insulin sensitivity, which can help prevent insulin resistance and type 2 diabetes. Intermittent fasting has also been shown to improve insulin sensitivity.
- Reduced inflammation: A keto diet can help reduce inflammation in the body, which is a key factor in many chronic health conditions. Intermittent fasting has also been shown to have anti-inflammatory effects.
- Appetite control: Intermittent fasting and a keto diet can both help reduce hunger and cravings, making it easier to stick to a healthy eating plan.
- Improved metabolic health: By improving insulin sensitivity, reducing inflammation, and supporting fat burning, combining intermittent fasting and a keto diet can help improve overall metabolic health.
As you can see, there are numerous benefits of the keto diet with intermittent fasting. This plan is designed to help you achieve your goals while still allowing you to enjoy some of the foods you love.
Foods To Eat on a Keto With Intermittent Fasting Plan
If you’re following a keto diet, it’s important to focus on high-fat, low-carb foods to keep your body in a state of ketosis. Here are some of the best foods to eat on a keto diet:
- Meat: Beef, pork, lamb, chicken, turkey, and other meats are all excellent sources of protein and healthy fats. Be sure to choose grass-fed, organic meat whenever possible.
- Fish: Fatty fish like salmon, tuna, and mackerel are great sources of protein and omega-3 fatty acids.
- Eggs: Eggs are a great source of protein and healthy fats. Be sure to choose pastured, organic eggs whenever possible.
- Nuts and seeds: Almonds, macadamia nuts, walnuts, pecans, chia seeds, and flaxseeds are all great sources of healthy fats and fiber.
- Avocados: Avocados are a great source of healthy fats and fiber.
- Non-starchy vegetables: Broccoli, cauliflower, spinach, kale, and other non-starchy vegetables are all low in carbs and high in fiber.
- Cheese: Cheese is a great source of protein and healthy fats. Be sure to choose high-quality, natural cheese without any added ingredients.
- Healthy oils: Olive oil, coconut oil, and avocado oil are all excellent sources of healthy fats.
Foods To Avoid On a Keto Diet
Here are some of the foods to avoid on a keto diet:
- Sugary foods and drinks: This includes soda, fruit juice, candy, and desserts that are high in sugar.
- Grains and starches: Foods like bread, pasta, rice, and potatoes are high in carbohydrates and should be avoided on a keto diet.
- Fruits: While many fruits are healthy, they are also high in natural sugars and can be too high in carbs for a keto diet. Berries, such as strawberries and raspberries, are lower in carbs and can be enjoyed in moderation.
- Legumes: Beans, lentils, and chickpeas are high in carbs and should be avoided on a keto diet.
- Processed foods: Packaged and processed foods are often high in carbs and additives that can disrupt ketosis. Stick to whole, unprocessed foods on a keto diet.
- High-carb vegetables: Some vegetables, such as potatoes, sweet potatoes, and corn, are high in carbs and should be avoided. Stick to non-starchy vegetables like leafy greens, broccoli, and cauliflower.
Knowing what to eat on a keto diet is crucial for sticking to this diet, especially if you’re used to eating a diet that is high in carbs. It’s important to focus on whole, unprocessed foods that are high in healthy fats, moderate in protein, and low in carbs.
Potential Risks and Side Effects of Combining the Keto With Intermittent Fasting Plan
While the keto diet and intermittent fasting can have many health benefits, there are also potential risks and side effects to consider when combining the two. Here are some of the potential risks and side effects of combining the keto diet with intermittent fasting:
- Nutrient deficiencies: Following a restrictive diet like the keto diet, coupled with intermittent fasting, may put you at risk for nutrient deficiencies if you’re not careful to include a variety of nutrient-dense foods in your diet.
- Low blood sugar: Intermittent fasting can cause low blood sugar levels, especially if you’re taking medications that lower blood sugar. When combined with the low-carb nature of the keto diet, this can increase the risk of hypoglycemia (low blood sugar).
- Constipation: The low-fiber nature of the keto diet, coupled with the limited eating windows of intermittent fasting, may lead to constipation for some people.
- Muscle loss: While intermittent fasting can help preserve muscle mass, the keto diet may increase the risk of muscle loss due to its low protein intake.
- Dehydration: The keto diet can cause dehydration, especially in the beginning stages as your body adjusts to the new diet. When coupled with the fluid-restricting nature of intermittent fasting, this can increase the risk of dehydration.
- Keto flu: The keto diet can cause flu-like symptoms, such as headaches, fatigue, and irritability, during the initial stages of the diet. When coupled with the hunger pangs associated with intermittent fasting, this can make the adjustment period even more challenging.
It’s important to approach the keto diet and intermittent fasting with caution and to consult with a healthcare provider before starting. Additionally, it’s important to listen to your body and make adjustments as needed to ensure that you’re meeting your individual needs and goals while minimizing any potential risks and side effects.
One Day Meal Plan: Keto Diet on Intermittent Fasting
Here is an example of a one-day keto intermittent fasting diet plan:
Start your day with a glass of warm water with lemon to help alkalize your body and stimulate digestion.
During your intermittent fasting period, you can have a cup of black coffee or tea.
Enjoy a low-carb, high-fat lunch like a salad with mixed greens, grilled chicken, avocado, nuts, and a vinaigrette made with olive oil and apple cider vinegar. You can also have a side of roasted veggies like broccoli or asparagus.
If you need a snack during your intermittent fasting period, have a handful of nuts like almonds or macadamias, or a small serving of keto-friendly cheese like cheddar or goat cheese.
For dinner, have a protein-rich dish like baked salmon with a side of roasted Brussels sprouts and a salad with mixed greens, cucumber, and a dressing made with olive oil and lemon juice.
If you feel hungry before bed, have a small serving of keto-friendly snack like celery with almond butter or a few pieces of dark chocolate with at least 70% cocoa.
- Stay hydrated throughout the day by drinking plenty of water and herbal tea.
- Pay attention to your body and adjust your eating schedule and portions to suit your needs.
- Focus on eating whole, nutrient-dense foods while avoiding processed and high-carb foods.
- Make sure to get enough sleep and exercise to support your weight loss and health goals.
Best Keto Diet Intermittent Fasting Exercises
While any form of exercise can be beneficial when combined with a keto diet and intermittent fasting, some exercises are particularly effective for supporting fat loss and muscle building. Here are some of the best keto diet intermittent fasting exercises:
- Resistance training: Lifting weights or using resistance bands is an excellent way to build lean muscle mass, which can help increase your metabolism and burn more calories throughout the day.
- High-intensity interval training (HIIT): This type of exercise involves short bursts of intense activity followed by brief periods of rest or lower-intensity exercise. HIIT workouts can help increase fat burning and improve cardiovascular fitness.
- Cardiovascular exercise: Activities like running, cycling, or swimming can help burn calories and improve heart health. Aim for at least 30 minutes of moderate-intensity cardio exercise several times per week.
- Yoga or Pilates: These types of exercises can help improve flexibility, strength, and balance while also reducing stress and promoting relaxation.
- Walking: Simple and low-impact, walking can still provide a great cardiovascular workout and help burn calories. Try to walk for at least 30 minutes per day, or break it up into smaller increments throughout the day.
Remember, it’s important to choose exercises that you enjoy and can stick with in the long term. Incorporating physical activity into your daily routine can help support your weight loss and overall health goals when combined with a keto diet and intermittent fasting.
Frequently Asked Questions
Can you do intermittent fasting on a keto diet?
Yes, you can do intermittent fasting on a keto diet. In fact, combining the two may enhance the benefits of both.
What are the benefits of combining keto with intermittent fasting?
Combining the keto diet with intermittent fasting may help accelerate weight loss, improve insulin sensitivity, and increase fat burning.
Is it safe to do both keto and intermittent fasting at the same time?
While both the keto diet and intermittent fasting can be safe for most people, it’s important to approach them with caution and consult with a healthcare provider first.
Can you eat snacks during intermittent fasting on a keto diet?
No, during the fasting periods of intermittent fasting, you should not consume any calories, including snacks. However, you can eat low-carb, high-fat meals during your eating window on a keto diet.
Can you exercise while on a keto diet with intermittent fasting?
Yes, you can exercise while on a keto diet with intermittent fasting. In fact, exercising may enhance the benefits of both, as it can increase fat burning and improve insulin sensitivity.
Can the keto diet with intermittent fasting be sustainable long-term?
While the keto diet with intermittent fasting can be sustainable for some people, it’s important to listen to your body and make adjustments as needed. It’s also important to focus on a balanced, nutrient-dense diet to ensure that you’re getting all the vitamins and minerals your body needs.
How long does it take to see results on a keto diet and intermittent fasting?
The length of time it takes to see results on a keto diet and intermittent fasting can vary depending on individual factors such as starting weight, diet, and exercise habits. Some people may see results within a few weeks, while others may take longer.
Overall, a ketogenic diet with an intermittent fasting plan can be an effective way to lose weight and improve overall health. By combining these two methods, you can increase fat burning, improve insulin sensitivity, and reduce inflammation in the body. If you’re interested in trying a keto diet with an intermittent fasting plan, be sure to consult a healthcare provider first and start with the keto diet before gradually introducing intermittent fasting. Remember to monitor your progress and adjust your fasting window as needed. With dedication and consistency, a keto with intermittent fasting plan can help you achieve your weight loss goals and improve your overall health.