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16/8 Intermittent Fasting Ketosis

Intermittent Fasting While In Ketosis As Beneficial?

Intermittent Fasting While In Ketosis As Beneficial?

I am about 3 weeks into a ketogenic diet, following the framework outlined by Volek and Phinney in their books. They recommend that protein is a set amount based on your height and ideal body weight. For me this is around 90g per day minimum. Carb intake is minimized, and for me its less than 20g net carbs (Atkins calculation) per day. Based on this approach, the rest of my energy needs come from fat. If I am active, I eat more fat. The protein and carbs remain consistent as total amounts, not % based. I have been monitoring blood ketones twice daily and have been in the recommended range for some time now. I may not be fully keto-adapted yet (as they say it can take 4-6 weeks), but I am definitely generating enough ketones to provide adequate fuel for my brain and other organs once my body does largely adapt. On the 'Ask the Low Carb Experts' podcast a few months ago, Jimmy Moore had Dr. Phinney on the show. It was a long show with a ton of great info, but there was one thing that Phinney said that didn't make sense to me and he didn't really explain. What he said was that fasting is a bad idea because one will lose lean mass when not eating for an extended period of time. He said skipping lunch might be OK, but he wouldn't recommend going longer than that. There was no real further explanation or discussion on the topic. Since the context of this show was ketogenic diets, I am under the impression he was speaking of fasting while in ketosis. Alas, I could not tell if his statement was general or specific. Many people here are familiar with the Lean Gains (18/6) and the Eat Stop Eat approaches, in which you have fasting windows of 18-24 hours, but never actually have an entire day where you do not eat (well for most people most of the time). There are many supposed ben Continue reading >>

What I’ve Learned From 2 Years Of Intermittent Fasting

What I’ve Learned From 2 Years Of Intermittent Fasting

Adopting a philosophy of self-experimentation can make a tremendous difference in your life. Choosing to experiment with new ideas can help you start a successful business. Choosing to experiment with sharing your work can launch your career as a writer or an artist. And choosing to experiment with different diets and workouts can help you discover a fitness and health strategy that works for you. Of course, self-experimentation is exactly the opposite of how most of us want to approach things. We would prefer that someone hand us a one-page sheet with the answers to our problems and say, “Do this and you’ll be good to go.” Furthermore, if someone shares an idea that seems outlandish or weird, most of us would rather dismiss it than experiment for six months to see if it can actually work for us. Just to be clear, I've made my fair share of mistakes and have dismissed ideas without trying them in the past. But in the case of intermittent fasting, which I’ll explain below, I’m glad that I decided to do some self-experimentation and see if it would work for me. I’ve been experimenting with intermittent fasting for more than 2 years and this is what I’ve learned… Free Bonus: I created an Intermittent Fasting Quick Start Guide with a summary of the benefits of intermittent fasting and 3 fasting schedules you can use depending on your goals. It's a quick 5 page PDF you can save and reference later as you try this yourself. Click here to get the guide, free. Intermittent Fasting: What It Is and How I Do It Here's a simple definition of intermittent fasting: you eat your normal amount of food in a smaller time frame. It's not a diet, it's just a pattern of eating that reduces your eating window each day to about 8 hours. For example, I usually eat my first meal Continue reading >>

How Fast Can I Lose Weight With Intermittent Fasting On A Ketogenic Diet?

How Fast Can I Lose Weight With Intermittent Fasting On A Ketogenic Diet?

Keto and Intermittent Fasting You know that the keto diet will help you to lose weight fast. You’ve also heard that intermittent fasting is also a fat shredder. So, what would happen if you combined the two methods? let’s dig deeper and find out what that combination can do for weight loss. What is Intermittent Fasting? Intermittent fasting (IF) is essentially water fasting [as a break between eating. But, it’s not your typical water fast, where you deprive yourselves of calories for days or weeks on end. With intermittent fasting, you break up periods of water fasting with feeding windows. To get the most out of this process you need to fast for a minimum of 16 hours. Intermittent fasting is also referred to as the Warrior Diet and the Hunter / Gatherer Diet. Intermittent fasting is not a calorie reducing diet. To receive the fat burning benefits of IF, you do not have to eat less food. The only restriction is that you have to consume those calories within your feeding window. There are different variations to the diet, based on the number of hours of eating and non-eating. These range from the standard 16 hour fast with an 8-hour eating window, to a straight 24 hour fast one or two times a week. An example of a 24 hour-fast could be from 6 pm one day until 6 pm the next day. That means that you’d still be eating on both days – prior to 6 pm before you start on the first day, and after 6 pm the next day. During the period of fasting, it is really important that you stay hydrated. That doesn’t mean you drink gallons of water. Just don’t forget to drink, it’s important to have the correct viscosity in your cardiovascular system to keep things flowing as they should. Regardless of all the nonsense floating around about certain amounts of water per day (8 g Continue reading >>

Intermittent Fasting On A Keto Diet

Intermittent Fasting On A Keto Diet

Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful. On your ketogenic journey, it’s important to know that your success is not only dictated by eating enough fat and protein and restricting carbs. When you eat, how often you eat, and how much you eat have a substantial impact on your health and function as well. If your results have plateaued or you are thinking of starting a ketogenic diet, this article will provide you with a way to lose more fat and improve energy levels called intermittent fasting. If you need to learn how to calculate your macros, visit our Keto Calculator. Fasting isn’t required to lose weight on a ketogenic diet. If it doesn’t work for you, then do not force yourself to fast. Restricting yourself unrealistically is pointless – it’s not worth it if it makes you unhappy. There are 2 basic terms we need to understand here first: feeding and fasting. Your body is in a feeding state when you are eating your food, and you are in a fasting state when you are between your meals. The Approach Skipped meals. This is when you skip over a meal to induce extra time of fasting. Usually people choose breakfast, but others prefer to skip lunch. Eating windows. Usually this condenses your entire macronutrient intake between a 4 and 7 hour window. The rest of the time you are in a fasting state. 24-48 hour cleanse. This is where you go into extended fasting periods, and do not eat for 1-2 days. I don’t recommend that you go straight for a 1-2 day fast, but begin by restricting you Continue reading >>

16/8 Intermittent Fasting: What You Need To Know

16/8 Intermittent Fasting: What You Need To Know

Intermittent fasting is an amazing tool that is rapidly gaining popularity these days — and for good reason! For everything from weight loss and fat burning to decreasing disease risk and making meals simpler — intermittent fasting has become very popular if you’re looking to improve overall health and reach your nutrition and/or fitness goals. But, the question many people ask is — will intermittent fasting help get my body into ketosis faster? In this article we’ll cover: By the end of this article, you’ll have all the tools to rock it! Let’s go. What exactly is 16/8 intermittent fasting? Intermittent fasting (IF) itself is simply eating within a certain daily window of time and fasting outside of that window. There are several different types of intermittent fasting but the16/8 method is typically the most common. Those who partake in IF often describe their routine by breaking up 24 hours into when they are consuming food versus when they are not. For example, the number of hours fasted followed by the eating window hours. So, 16/8 fasting means eating within a window of eight hours each day — such as from 12pm to 8pm — and not eating during the remaining 16 hours. The windows can vary based on the individual. Someone might only eat within a six-hour window (18/6) or four-hour window (20/4). Intermittent Fasting and Ketosis One of the best things about fasting is that it can help get us into that sweet metabolic state of fat burning faster — that sweet state of ketosis. The two are related for three reasons: For our bodies to get into ketosis, we must be fasting in some sense — either by not eating any food at all or by keeping carbs extremely low. When we’re in ketosis, it means the body is breaking down fat for energy. Since IF obviously in Continue reading >>

Ketogenic Diet And Intermittent Fasting

Ketogenic Diet And Intermittent Fasting

So what exactly is Intermittent Fasting? This is one of the first questions we should answer before combining Intermittent Fasting with the Ketogenic Diet. Intermittent Fasting is just a fancy way of saying you’re rescheduling your meal plan to look more like a broke college aged individual. It’s basically skipping breakfast and moving your lunch and dinner times to a slightly later time than you are probably used to eating. Instead of grabbing lunch at 11:00 or 12:00, push the time back to 1:00 p.m. and then grab dinner around 6:00 or 7:00 pm. This will allow your body ample time to go from processing your last meal, into a fasting state, to realizing that it needs to start burning fat. A good rule of thumb to remember with intermittent fasting is that your body starts fasting twelve hours after your last meal, and once your body cues into this fact (because you are fasting) it starts to actually burn the fat that has been stored in your body. Technically, Intermittent fasting is a pattern of eating and of scheduling your meals so that you eat during a specific period of time, a window of time, and get your entire day’s worth of calories stuffed into that time frame. Some people fast for 18 hours and eat for 6, others fast for 20 and eat for 4. Regardless of how long you fast, the goal is to shorten the window of calorie intake to maximize fat burning during a prolonged fasted state. Benefits of the Ketogenic Diet and Intermittent Fasting The whole point of the Ketogenic Diet is to help your body become more efficient at burning fat by reducing insulin spikes which are going to cause your body to store more fat. So combining the Ketogenic Diet and Intermittent Fasting is a win-win for your weight loss goals. The present study shows the beneficial effects of a lon Continue reading >>

Three Highly Effective Hacks To Help You Stay In Ketosis While Traveling

Three Highly Effective Hacks To Help You Stay In Ketosis While Traveling

You can watch the video version of this article by CLICKING HERE As you guys know, I’m big fan of the keto diet, and it can be hard for many to stay in ketosis while on the road. So in this post, I want share with you my top three hacks that will help you stay in ketosis while traveling. Intermittent Fasting. This first hack isn’t something that is super difficult to do but it helps out a TON when you’re traveling. I rarely, RARELY eat breakfast, especially when I’m on the road. I know that it’s kind of backwards thinking, because a lot of us were trained to believe that breakfast is the most important meal of the day, but skipping breakfast and doing a 16 hour fast is essential to staying in ketosis. The fast that I personally do is the 16/8 fast. This means I’m not eating for 16 hours, and then I have an 8-hour window to eat all my meals. Since I spend 8 of those 16 fasted hours sleeping, this isn’t a hard fast to do at all. I start eating at noon and I stop eating at 8pm. I won’t have my first meal until around noon. When I wake up, I’ll have my coffee and these things called exogenous ketones (more on that shortly) and what this does, is it puts my body into a mild state of ketosis. By skipping breakfast during my travels, it helps me get into ketosis a lot quicker and STAY there. Plus, it’s one less meal that I have to worry about. Even more so, fasting through breakfast can be especially great, because those breakfasts that they serve at hotels? They suck. No joke. The bagels, the fruit, the sugary yogurts, cereals, waffles, muffins and pastries are some of the WORST foods you can start your day with. Eating these foods immediately spikes your insulin levels, takes you out of fat burning mode and into fat STORING, and causes you to have energy Continue reading >>

Intermittent Fasting And Fitness

Intermittent Fasting And Fitness

We’ve all heard the phrase: “To get big, you have to eat big.” This is true because you can’t build tissue, muscle, etc. without the building blocks of nutrient rich foods. It’s also said: “Everything has its season.” This is the truth behind intermittent fasting. Intermittent fasting is a controversial topic to some, because it’s often touted as a cure-all or magic bullet. It’s neither. But it is a tool that you should have in your fitness toolbox, and it probably wouldn’t be a bad idea for you to get very comfortable wielding it. [EDITOR’S NOTE: I, Brian, have just begun experimenting with fasted exercise and I have enjoyed it so far. I plan to see how the two areas can be used to push personal performance. So…you know…I’ll let you know.] When people hear me talk about intermittent fasting a few questions always come up. Am I going to starve? Do I have to deprive myself? Am I going to lose muscle or become atrophy? But first…what is intermittent fasting? Intermittent fasting is just that, intermittent. It’s not full fasting and it doesn’t go on for days at a stretch. Intermittent fasting is done within a 24 hour period with a fasting / feeding cycle. Your fasting / feeding cycle can be adjusted to your own schedule and other variables, such as nutritional needs, which you dictate. A common ratio is 16:8 – fasting for 16 hours with an 8-hour feeding window. It’s good to experiment with what cycle works best for you. During the feeding window, you can choose to eat one, two, three or whatever number of meals you choose. During the fasting window, there is no eating, snacking or calorie intake. Some people choose to allow things like gum, pre-workout, coffee and tea during their fasting period. Now, back to the questions I listed. Al Continue reading >>

16-8 Hour Intermittent Fasting

16-8 Hour Intermittent Fasting

According to Hugh Jackman, the 16-8 Intermittent Fasting method of eating is “all the rage“. This system of eating is easy on paper – you eat all your meals in an 8 hour window, and then “fast” for the next 16 hours. Does this system really work? Is it really a fast? Will it help you lose weight faster? Let’s take a closer look at the 16-8 Intermittent Fasting method, often just called 16-8 IF, or the 8 hour diet. First of all, let’s look at a typical eating pattern: Breakfast around 7am – 8am Lunch around 12pm – 2pm Dinner around 5pm-8pm An average person eats 3 times a day with some snacks mid-morning and mid-afternoon, with around 12 hours of eating followed by 12 hours of fasting (not eating). The 16-8 method just squeezes the eating window down to 8 hours and stretches the fasting period. So if you follow a 16-8 fast you will probably skip breakfast and then have a large lunch, say at 12pm, then eat every 2 hours until 8pm, and then fast: Lunch around 12pm Protein based snack around 2pm Protein based snack around 4pm Dinner around 6pm Protein based snack around 8pm There are now several branded diets which use this eating method, one of which is the Leangains system which was created by Martin Berkhan. He has a degree in Medical Sciences and Education, but taught himself about optimum nutrition, partly through trial and error, while weight training to build muscle. Not Just About the Timing or Fasting Following a 16-8 diet is not just about the timing. What you eat also needs to be chosen to meet your specific goals, whether you are looking to bulk up muscle or cut down fat. Read Peter Attia’s approach to diet to learn more about why you should be avoiding certain foods completely. Also take a look at how some top pro-bodybuilders eat before com Continue reading >>

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

Some people need to be in ketosis for medical reasons while others need to be in a fat-burning mode for athletic competitions. Whatever the reason, I’ve conjured up tips on how to get into ketosis in 24 hours. Before I begin… These tips are purely from experience. While a lot of it has been backed by research, always take things with a grain of salt. There is no one size fits all diet that will turn you into superman. Anyways.. When I first adopted the low carb high fat keto lifestyle a couple years back, I became obsessed with it. To me it felt like I just struck a goldmine. It felt like some sort of esoteric subculture that no one knows about and those that do, have a leg up on their competition. With this newfound obsession, I spent hours on researching, implementing, and documenting how to get into ketosis as fast as possible. The science is out there. Study after study showing how beneficial being in ketosis is. Through trial and error, I’ve conjured up these tips on how to get into ketosis in 24 hours. Some of it is probably obvious and common sense but that doesn’t mean it isn’t effective. Starting Tips On How To Get Into Ketosis In 24 Hours Start Intermittent Fasting (IF) I’ve mentioned it in a previous post, here. Intermittent fasting is like peanut butter and jelly, like batman and robin, like a fork and spoon, like Hillary Clinton and Donald Trump (just kidding). But seriously. By prolonging the time in which you eat your first meal, your body begins to enter a fat-burning stage (ketosis). I emphasize intermittent fasting with the ketogenic diet because it speeds up the whole process in depleting your glycogen storages. My recommendation is to skip breakfast completely. A popular protocol that many people praise is the 16:8 hour fast. This means y Continue reading >>

Intermittent Fasting: The Primal Secret To Losing Weight And Keeping It Off Forever

Intermittent Fasting: The Primal Secret To Losing Weight And Keeping It Off Forever

I constantly get asked about fasting, especially intermittent fasting, usually by people looking to shortcut the initial stages of acquiring better health or trying to lose weight quickly. Fasting and intermittent fasting are often used by those trendy personal trainers or supposed health experts as a quick fix technique without knowing the theory and premise behind these strategies. There is a physiological reason why fasting works and is a natural progression in the Primal/Paleo lifestyle. That is, if it is done correctly. This topic is usually very confusing, especially for those just starting a weight loss or exercise program. That is why I never recommend that beginners incorporate or start an intermittent, periodic, or any, fasting program. That being said, I do think such a program has many benefits for those who have mastered the basic principles of the Primal lifestyle. I have personally experimented with fasting over the last several years and consistently use intermittent fasting as a way to stay in fat-burning mode. This being said, I do not do it every single day, but I do it a majority of the time depending on my physical exercise exertion and how I feel. What I discuss in this article will be a far departure from the usual information concerning proper nutrition, which is also why I created the Primal Power Method. For those of you unfamiliar with this concept of fasting, I only ask you keep an open mind, as there is no specific program that works for everyone. When it comes to health and wellness, this is simply another tool to add to your knowledge base. What is Intermittent Fasting? So what is intermittent fasting? It is often called periodic fasting, and both terms are interchangeable, as they basically refer to the same concept: Periods of not consum Continue reading >>

Combining Intermittent Fasting And Ketosis

Combining Intermittent Fasting And Ketosis

One of the most frequently asked questions I get – after how can I do so many things in a single day – has to do with combining intermittent fasting and ketosis. Can you do it and whether or not it’s any good? Read this article and you’ll find out. When it comes to nutrition, then the majority of people are on a quest towards finding that one diet or secret hack that would allow them to get everything their hearts desire – delicious meals, bulletproof health, excellent body composition, abundant energy, elevated mood and greater satiety. In order to get them all, you would think you have to sell your soul to the devil. Which brings me to the nutritional strategies of intermittent fasting (IF) and the ketogenic diet (KETO). Both of them have gained a lot of rep in the health and fitness community – some of it is very good, some not so much. IF and keto contradict almost everything that’s recommended by the general public in regards to nutrition. Despite that, there are millions of people getting amazing results from it. However, there are others who can’t seem to make it work. After having coached many clients on how to combine intermittent fasting and low carb eating, I came to the conclusion that it’s indeed a very challenging and difficult ‘nutritionus[i]. The reason why most people fail is that they don’t have the slightest clue of what they’re doing. To mitigate that, I’m going to explain to you how it all works. In a society full of calories, ‘fasting’ has become the F-word that’s associated with images of starvation, obesity, anorexia, asceticism, and horror all at the same time. This is the result of contemporary eating habits based on snacking, refined carbohydrates and low fat bacon (yummm!). What intermittent fasting really refe Continue reading >>

Efficacy Of If And Regimen Recommendations

Efficacy Of If And Regimen Recommendations

Humans and other animals with circadian rhythms have evolved to have a natural fasting cycle, with fasting during sleep. This fundamental ability to store nutrients and utilize them when not actively consuming food is crucial to life. Inherent to the concept of fasting is that the biochemical processes of metabolism in the body are fundamentally distinct during fasting periods and active nutrient intake periods. This concept has led some to theorize that the biological processes that occur during fasting are important for normal metabolic stability and can be optimized. In particular, as artificial light and stimulants have become pervasive in society, so has their deleterious effects on our circadian rhythm, and potentially our fasting cycles as well.1 Recently, targeted molecular and disease-oriented studies of fasting and caloric restriction have pointed to potential applications for the prevention of some diseases, including cancer, and possible increases in longevity. IF Regimens and Caloric Restriction There is still a great deal to be understood about specific fasting regimens: which are most appropriate in the context of prevention and general well-being in healthy adults, and in the case of specific diseases. The general theory is that entering the 'fasted state' confers benefits to health. One potential mechanism of how fasting improves overall health is that as your body depletes the stores of glycogen in the liver ( the long-term storage form of glucose), you begin to metabolize longer-term energy storage sources, such as fats. Intermittent fasting and caloric restriction (no periods of forced fasting, but an overall reduction in calories consumed) are thought to drive the body to more quickly enter the fasted state when energy resources are depleted. The bi Continue reading >>

Intermittent Fasting & Ketogenic Diet – The Science & Benefits Of Fasted Weight Loss In Ketosis

Intermittent Fasting & Ketogenic Diet – The Science & Benefits Of Fasted Weight Loss In Ketosis

There are claims that intermittent fasting not only aids weight loss but also improves brain health, cognitive function and even as a life extension tool. Fasting, of course, is not a new thing it has been around for centuries used by athletes, various religions and lifestyle gurus. There has been a lot of research and study into intermittent fasting science that suggests it has many applications in medicine. What is Intermittent Fasting Intermittent Fasting (commonly known as “IF”) is not dieting rather it is how you plan your diet or schedule when you eat. To fast means not to eat and diet is what you eat. Usually, you’ll find that most people begin their fast at bedtime, skip breakfast and not have lunch or anything to eat until early afternoon. Most people who plan their diet with an intermittent fast are doing so for weight loss as IF ramps up the bodies fat burning ability, particularly if your body is already in ketosis. Intermittent Fasting for Weight Loss & Fat Burning Intermittent fasting has the effect of prolonging the bodies postabsorptive state and limiting the absorptive state. By doing so increases the length of time the body uses its own energy reserves. What do absorptive and postabsorptive states mean? The absorptive state of your digestive system is the time in which your body spends absorbing food after you have eaten also called fed state. The postabsorptive state is the time in which your digestive system is empty in a fasted state and it is relying on the energy that your body has stored for such times. Most people, depending on what they eat are in a fed state for 3-4 hours after their last meal, some people only ever get out of being in a fed state when they’re sleeping. How does intermittent fasting help you lose fat? People who interm Continue reading >>

Get The Apps!

Get The Apps!

Two things in particular are very important to me: Eating the foods I love and staying lean. If I feel like eating donuts, I eat donuts. When I want a beer, a margarita or a sake bomb, I imbibe. If I'm at a restaurant, I'll get a steak and some delicious sides, then finish it off with dessert. In other words, I eat what I want, when I want it. (Within reason, of course.) Oh, and also, I have six-pack abs. I might go as high as 6% body fat during certain periods, but generally I stay at 4%-5% year round. Most people think you have to choose one or the other: Eat foods you enjoy or be lean. Wrong – you can do both. How is this possible, you might be wondering? Intermittent fasting, that's how. Intermittent fasting ("IF" for short) isn't for everyone. Some people try it and find they don't like it and/or it doesn't work with their lifestyle. I also wouldn't recommend IF as an excuse to eat nothing but junk food, thinking you're going to get ripped that way. But if you've reached a point where your diet is fairly clean and you've hit a fat-burning plateau, IF may be something worth considering. Intermittent Fasting Breakdown Intermittent fasting is a technique where you fast for an extended period of time, then follow that fast with a period of eating, and cycle back and forth between these fasting and feeding periods. The type of IF that I've found to work best for losing body fat and maintaining muscle is 16/8 intermittent fasting. That means every day you fast for 16 hours and have an 8-hour feeding window. (I've recently taken this basic 16/8 IF scheme to the next level of fat-burning with my new Intermittent Fasting Carb Cycle (IFCC) diet; that said, I recommend reading this introductory IF article first before jumping into IFCC.) Intermittent fasting has become incr Continue reading >>

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