Intermittent Fasting And Keto – Supercharge Your Fat Loss On The Ketogenic Diet!
I’d been living the keto lifestyle for a while and seen some amazing fat loss and weight loss but, one day while I was looking for some new yummy Keto recipes and I came across a post about Intermittent fasting with keto. Not knowing much about it, I read on and wow, what a game changer this was.
My name is Ian and I spent years being overweight, trying one yo-yo diet after another. Don’t get me wrong, most of these diets gave me some limited success but, I was basically starving myself and once I couldn’t go on eating that damn rabbit food anymore I piled the pounds back on.
The ketogenic diet. This was a god send. Finally, a way to eat healthily without starving myself and it kind of feels naughty too as I get to eat all the stuff that the so-called health experts say is bad for me.
My weight loss was fast, my fat loss was fast and all while eating things like steak, heavy cream, butter etc. For some awesome recipes using all this lovely naughty food, check out my go-to recipe book. It will have you drooling over the food that you can eat.
Eventually I got to a weight that I was happy with but, still craved more fat loss. I wanted that six pack that everyone talks about.
What is intermittent fasting?
This is the ultimate secret to fat loss. You could even say that it’s the ancient secret as it’s been practiced throughout history by different cultures all over the world.
After the introduction of the standard western diet, where food was plentiful, we forgot about this ancient powerful habit but, now people are starting to re-discover it and all it’s amazing benefits.
Fasting is just starving yourself, right?
No. it has nothing to do with starving yourself. It differs from starvation in one main way – Control!
You see, starvation is an un-controlled absence of food whereas intermittent fasting is a voluntary withholding of food for a set period of time. Food is always available but, you choose when to eat it and when not to eat it.
Fasting has no set period of food abstinence. Basically, anytime you’re not eating, you are fasting. Think of it like this – when you go to bed and then wake up the next day, you have unknowingly fasted.
You may have had your last meal at say 8 pm and the when you woke up you had breakfast at 8 am. You have just fasted for 12 hours. The work “breakfast” actually means “to break the fast” with your first meal.
How does intermittent fasting work?
The very essence of fasting is that it allows the body to burn off excess body fat. Humans have been doing this since the beginning of time and we have evolved to experience no detrimental consequences to our health.
Body fat is just energy from food which has not been used up and has been stored away for energy should it be needed. If you don’t eat, the body will tap into those reserves and use them for energy.
When we eat, we ingest more food energy than the body can immediately use so, the body stores this energy for use later on. Insulin is the hormone which accomplishes this.
When we eat, insulin rises and helps store this energy away in two ways.
1 – Glycogen from sugars which is stored in the liver however, there is limited space so, the liver starts turning excess glucose into fat.
2 – Some of the fat which has just been created is stored in the liver but, most is sent to other parts of the body for storage,
So, basically you have an easily accessed “limited” storage facility for “glycogen” but, a harder to access “unlimited” storage facility for “fat”
When you are in a fasted state, this works the opposite way. Insulin levels begin falling which lets the body know that it needs to start burning stored energy as no more food energy is coming. Blood glucose begins to fall so, the body must now find some more so, it starts pulling it from it’s easily accessible “storage facility”.
It is the easiest form of energy to burn by breaking it down into glucose molecules to provide energy for other cells as needed. This fuel tank can provide enough energy for around 24 to 36 hours. After that however, the body then looks for another source of energy – FAT!
So, if you are constantly eating from the time you get up to the time you go to bed then you will have more than enough reserves of glycogen supplies in the body to burn as energy and the rest is converted to fat as you have not had enough time to burn all the food energy.
If, however, you spend more time in a fasted state, then your body spends more time burning its food energy and storing less if any as fat.
How does intermittent fasting supercharge fat loss on a keto diet?
So, by now you probably already realise after reading this post, why intermittent fasting and keto are so awesome.
On the keto diet, you are eating mainly fat, with a moderate protein intake and very few carbs. This means that our body becomes depleted of glycogen extremely quickly and so, the body starts burning fat.
So, when your body is already burning fat and you are in a fasted state for longer, the body ultimately burns even more fat which accelerates your fat loss.
Types of intermittent fasting
There are countless variations of this fasting technique. It’s really down to what suits each person. Me personally, I do the 16:8 fast.
The 16:8 fast
This basically means that you fast for 16 hours and feed for 8 hours a day. This for me is my fast of choice because most of my fast is spent asleep in bed and then I miss breakfast and start eating from 11 am then stop all eating at 7 pm.
This I do during the week but on weekends I change it slightly to start at 12 pm and then end at 8 pm. This is purely down to having an evening meal a bit later on a weekend than during the week.
Most people eat 2 to 3 meals on the 8-hour feeding period. So, as you can see, you can make it to suit whatever you need.
The 20:4 fast
This means that you fast for 20 hours a day then eat for 4. Not one for me this one. This is one for the more hardcore fasters out there. Generally, people eat one big meal then two smaller meals on this fast.
The 5:2 fast
This basically allows you to have 5 regular eating days then 2 days of no more than 500 calories of eating. The eating on those two days can be at any time.
The 36 hour fast
This would mean that you fast for an entire day. So basically, you would say have your dinner on day 1 then fast for all of the day2 then eat breakfast on day 3. This I really great for more powerful weight loss and fat loss but, once again, it’s down to the individual to try.
The extended fast
These bad boys are generally for fast of more than 48 hours. If you are doing this then it is recommended that you take some kind of vitamin supplement to avoid deficiencies in required micro nutrients.
Top tips for success
If you are just starting out on the intermittent fasting cycle then there are things that you will need to remember.
You will feel HUNGRY. Make no mistake, those hunger pangs will be terrible to begin with but, in most cases it’s not really down to hunger it’s more down to the body reacting to a change and wondering where its food is.
Drink water – most hunger normally isn’t even hunger, it’s thirst. Keep drinking water throughout the day. Drink more than usual when intermittent fasting.
Drink coffee or tea – Fating is not affected by coffee or tea so long as its black and you have no sugar or sweetener and no milk or cream.
Stay busy – Try to take your mind of it. Keep the mind active and away from hunger thoughts. Do some exercise, go for a walk, a run etc.
Don’t tell anyone who’s not supportive – these people will just annoy you and tempt you with food and make you feel really bad. Most of the time these people are overweight themselves and have no willpower which is why they are trying to break yours as it makes them feel better.
Don’t binge eat after fasting – keep you first meal after fasting as smallish meal so, that your stomach gets used to having some food after the fast. This is especially true after longer fasts.
Additional benefits of intermittent fasting
Intermittent fasting with keto also has a whole host of other benefits besides rapid weight loss and fat loss.
These include achieving ketosis faster, autophagy, balancing blood sugar, improved nutrient absorption, increased fat burn during exercise to name a few.
For a list of the 11 Health Benefits Of Intermittent Fasting check out his post here.
Whether you are and old hat at the keto diet or relatively new, intermittent fasting has turbo charged my weight loss and fat loss. It takes a while to get used to but, if you persevere then you will reap the rewards.
If you are looking for the definitive guide to Fasting, weight loss and obesity in general then I highly recommend this book which I bought a few months ago. It really unlocked everything for me. This book is awesome. It’s by Dr Jason Fung and is called “The Obesity code: Unlocking the secrets to weight loss”
For more information and to buy The Obesity Code – Unlocking The Secrets To Weightloss, click here.