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 >>
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 >>
Buttered Coffee For Intermittent Fasting
Butter for breakfast? Like, just butter? And some coffee. Sounds kinda strange. Right? If you are on a ketogenic diet and/or intermittent fasting, then it isn’t so strange at all! What is Intermittent Fasting? There are several ways you can practice intermittent fasting. Basically, you eat all your meals in a reduced time period. One of the most common way to practice intermittent fasting is the 16/8 rule. I have been following the 16/8 rule for quite some time, eating all my meals in an eight hour window and fasting for the remaining 16. This usually falls between 11 AM or noon and 7 or 8 PM. This way, the majority of the actual fast is at night, allowing you to sleep through it. There are a slew of benefits you can find from intermittent fasting, including: Physical benefits: brain health, reduced inflammation, insulin resistance and weight loss  Mental benefits: the simplicity of waking up in the morning and NOT needing to cook breakfast. Having just one less thing to think about in the morning can most certainly contribute to increased happiness. Not a bad gig, once you train your body to stop wanting to eat breakfast. Buttered Coffee Now that we have intermittent fasting covered, we can talk about why some people drink coffee with butter blended into it—also known as keto coffee. It’s all about ketosis. The human body can be set in a state of ketosis by eating a ketogenic diet, which is a lower carbohydrate, higher fat diet. Being in a state of ketosis allows your body to convert fat into energy, as glucose levels are low from eating fewer carbohydrates.  Since ketosis uses fat for energy, it is shown to be a proven method for weight loss.  Intermittent fasting can help the body enter a state of ketosis. Drinking buttered coffee can be a way to enhan Continue reading >>
Both Ketogenic Diets And Intermittent Fasting Have Great Benefits. Why Not Incorporate Them Both Into Your Life?
Intermittent fasting and ketogenic diets are getting a lot of attention. Intermittent fasting, many people have a hard time wrapping their brains around these concepts. This is mainly because we have been told for years now that we should eat 6-8 small meals a day to keep our metabolism going (the complete opposite of intermittent fasting), and that the brain thrives on carbohydrates and simple sugars, and therefore, we must consume these to fuel the brain (the complete opposite of ketogenic diets). There are many different types of intermittent fasting that are out there. You might have heard of some of these time-regimen based diets: Lean Gains, The Alternate-Day Diet, and The Warrior Diet. Intermittent fasting is also being used by many athletes to decrease body fat and promote healthy weight maintenance. Research has shown that this can help with obesity, metabolic concerns, insulin resistance, heart disease, and neurological concerns like Alzheimer’s. When we look at intermittent fasting, we change the eating schedule to allow for periods of time where food is not being ingested. In a nutshell, you eat the food you want to eat but in a smaller time frame. Some people incorporate it into their daily life and eat for 8 hours a day and fast for 16 hours a day. Others will incorporate 1 or 2 days a week where they fast for the entire day. This includes some people that fast from lunch one day to lunch the next day. To properly accomplish intermittent fasting, it is necessary to eat real whole foods. You must eliminate cravings to accomplish appetite control and satiety. To get the most benefits, I truly recommend incorporating intermittent fasting with another known beneficial lifestyle: The Ketogenic Diet. The ketogenic diet has been around since the early 1900s. It Continue reading >>
Mh Trials: Hugh Jackman’s 16:8 Diet
Effects Of Eight Weeks Of Time-restricted Feeding (16/8) On Basal Metabolism, Maximal Strength, Body Composition, Inflammation, And Cardiovascular Risk Factors In Resistance-trained Males
Go to: Abstract Intermittent fasting (IF) is an increasingly popular dietary approach used for weight loss and overall health. While there is an increasing body of evidence demonstrating beneficial effects of IF on blood lipids and other health outcomes in the overweight and obese, limited data are available about the effect of IF in athletes. Thus, the present study sought to investigate the effects of a modified IF protocol (i.e. time-restricted feeding) during resistance training in healthy resistance-trained males. Thirty-four resistance-trained males were randomly assigned to time-restricted feeding (TRF) or normal diet group (ND). TRF subjects consumed 100 % of their energy needs in an 8-h period of time each day, with their caloric intake divided into three meals consumed at 1 p.m., 4 p.m., and 8 p.m. The remaining 16 h per 24-h period made up the fasting period. Subjects in the ND group consumed 100 % of their energy needs divided into three meals consumed at 8 a.m., 1 p.m., and 8 p.m. Groups were matched for kilocalories consumed and macronutrient distribution (TRF 2826 ± 412.3 kcal/day, carbohydrates 53.2 ± 1.4 %, fat 24.7 ± 3.1 %, protein 22.1 ± 2.6 %, ND 3007 ± 444.7 kcal/day, carbohydrates 54.7 ± 2.2 %, fat 23.9 ± 3.5 %, protein 21.4 ± 1.8). Subjects were tested before and after 8 weeks of the assigned diet and standardized resistance training program. Fat mass and fat-free mass were assessed by dual-energy x-ray absorptiometry and muscle area of the thigh and arm were measured using an anthropometric system. Total and free testosterone, insulin-like growth factor 1, blood glucose, insulin, adiponectin, leptin, triiodothyronine, thyroid stimulating hormone, interleukin-6, interleukin-1β, tumor necrosis factor α, total cholesterol, high-density lip Continue reading >>
Intermittent Fasting And Weight Loss
Intermittent Fasting For Beginners! Intermittent fasting or IF is a pattern or schedule of eating. It’s not a diet, meaning it doesn’t change what you eat, just when you eat. Intermittent fasting can help with fat loss along with many other benefits which we’ll cover in a moment. Interestingly, many people will eat the same amount of calories and still reap the benefits. It’s a great way to get lean and retain muscle mass. How Does Intermittent Fasting Cause Fat Loss? When it comes to digestion, the body has 2 states. They are the: Absorptive State (Fed State) – the period in which your body is digesting and absorbing food. It starts when you begin eating and continues for about 4 hours as you digest and absorb everything you just ate. Post-absorptive State (Fasting State) – the period in which your body isn’t processing a meal (digestive tract is empty) and energy comes from the breakdown of your body’s reserves. Once your body has entered the fasting state, the body begins to use its available stores to provide energy, especially glucose for the brain. The first reserve of glucose is the liver’s stores of glycogen which will maintain blood sugar levels for about 4 hours. After these 4 hours (about 8 hours after the last meal), fatty acid oxidation (fat burning) generates the energy needed for the brain and body. The longer the fasting state lasts, the longer the fat burning continues (source). This is why it is beneficial to hold fasts daily for as long as possible. Benefits of Intermittent Fasting Accelerated fat burn during fasting period – once the body depletes the liver’s glycogen stores, it taps into the glycogen stored in your muscles and then breaks down fat. The more time away from food, the more time you break down stored fat for energy Continue reading >>
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 >>
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 >>
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 Dieting And Intermittent Fasting – It Really Works!
I’ve been combining ketogenic dieting and intermittent fasting for quite some time now. Two weeks ago a colleague of mine, who is trying to lose weight herself, put me up to a challenge. Starting on Friday the 15th of January, we both had until Friday the 19th of February to lose as much weight as possible and whoever has lost the most by then wins $50. The rules are: Weight loss must be safe, ie. healthy eating, low calories and moderate exercise. No going days on end without food and trying to exercise for hours every day. If neither of us lose at least 5kg by the end date, neither of us win. Important afternote: I ended the challenge losing a whopping 7.2kg (15.8 lb) of FAT (a total loss of over 10kg when counting the initial 3kg of water weight lost before starting the competition). I did this entirely through ketosis fasting. Read on if you want to lose weight as fast and easily as I did! My Secret Weapon As I have a trip to Japan coming up shortly after the end date and had wanted to lose a lot of weight before then anyway (I gained 5kg in 3 weeks last time I was in Japan!), I accepted the challenge. We’re now 2 weeks and 1 day into the challenge and I’d like to share my results, as well as some weight loss tips I’ve learnt in these short 2 weeks. Ketogenic Dieting and Intermittent Fasting really works! Of all the people in the world, it was my gastro-enterologist who introduced me to “the 5-2 diet“. For those who don’t know what the 5-2 diet is, it’s basically a form of intermittent fasting where you eat normally for 5 days, and eat 1/4 of your usual target daily energy expenditure on 2 days. Using the TDEE calculator I just linked, I found that for weight maintenance (neither losing nor gaining weight) I would need to consume (note: consume. Not Continue reading >>
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 >>
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 >>
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An Evidence-based Look At The Autophagy Diet
Modern society has an obsession with food and with eating. Everywhere you turn, there are advertisements for different food products and food just seems to be constantly pushed at us. At the same time, food can have a strong impact on our emotions and many of the products in our stores are made and marketed in a way that makes us crave them. Our obsession with food is incredibly unhealthy and dangerous – but how do we break out of that? After all, we do still need to eat to live. One interesting idea is that perhaps our eating patterns are wrong. Do we really need to eat three meals (plus snacks) every day? Is being hungry actually something we should be avoiding at all costs? Or, might it be, that hunger is much more important than we typically assume? Those concepts are why there has been increased interest and research into a biological process called autophagy, along with the implications that an autophagy diet might have for our health and weight. Autophagy – A Basic Introduction Autophagy is a process that occurs in our cells. The name comes from two Greek words – ‘auto’ which means self and ‘phagy’ which means eating. So, essentially, autophagy means self-eating. That mightn’t sound especially appealing, but the process is interesting and important. Autophagy is a normal process within the body that involves the destruction of cells and proteins as well as turnover of various components of cells. The end result is that autophagy is necessary for the creation of new cells. Typically, autophagy will occur at a low level, but autophagy also responds to changes in the external environment. Specifically, autophagy response to stress and increases as a response to stress. One example of that type of stress is hunger and nutrient deprivation. By constant Continue reading >>
Adventures In Intermittent Fasting On A Vegan Keto Diet
A few weeks ago, I wrote a post about how I was going to start experimenting with intermittent fasting more seriously. While I usually don’t really eat until after noon, and tend not to eat too late at night, I never really track what I’m doing, or how it makes me feel. I’m just not really a morning eater. When I found this ebook from naturopathic doctor Anna Falkowski, I jumped at the chance to more seriously examine my relationship with intermittent fasting, and what it was actually doing for me. So, for a couple of weeks, I held off eating “breakfast” until noon, and stopped eating at 8. Some days, I would push this back an hour or so, just depending on how my schedule worked that day, but I maintained this 16:8 schedule – fasting for 16 hours and then eating in an 8 hour window. Honestly, this was close enough to how I eat on a regular basis, that I did not really notice much difference at all. It wasn’t until I went away for about a week and completely screwed up my schedule, that I started to notice a difference. I was really struggling with how to write a post about the benefits I got from intermittent fasting on a vegan keto diet, until that week when my eating was all over the place. It’s actually been about two weeks since I’ve been home, and I’m only now getting back on track. So, it seems like the perfect time to reflect on what happens when I STOPPED intermittent fasting. A quick disclaimer: I started IF a few years ago after hearing about the benefits on a podcast, but I’m aware that it really doesn’t work for everyone. Women especially have some difficulties with this practice. So, if you find that IF is difficult for you, or you don’t feel great while doing it, you are not alone! I was travelling to attend a family wedding, so r Continue reading >>