keto diet with intermittent fasting

keto diet with intermittent fasting

keto diet with intermittent fasting
keto diet with intermittent fasting

When combined with periods of intermittent fasting, the keto diet can help regulate the body's metabolism and insulin response. Read on below to find out how to do just that.

Understand the relationship between the ketogenic diet and intermittent fasting

Insulin resistance is the main cause of many of the health problems that people on the ketogenic diet can have.

Usually, most people eat five meals a day, which consist of three meals and two snacks to reduce their hunger, and often between the main meals.

After eating, the level of sugar in the blood increases. This, in turn, stimulates the pancreas to secrete and release insulin, which works to get excess glucose into the cells. These cells, in turn, convert glucose into energy.

In insulin resistance, cells resist or ignore the signals from the hormone requiring sugar to be introduced into them, resulting in elevated insulin levels in the blood. This can lead to the following health problems:
  • Diabetes.
  • Depression.
  • Anxiety.
  • Hypertension.
  • Cravings for sugars.
  • Impaired focus.
  • Memory problems.
  • fatigue.
  • Fat accumulation in the abdominal area.

The role of keto diet and intermittent fasting in lowering insulin levels

Every time you consume carbohydrates, it also stimulates the secretion of insulin. And when you follow the ketogenic diet, you reduce the amount of carbohydrates you eat. The result is reduced insulin production in the body.

Intermittent fasting does the same thing because when you fast, you will eat less food.

Definition of intermittent fasting: It is a pattern of eating that is followed by a cycle that includes periods of fasting and periods of eating. It focuses on what food should be eaten and when rather than how much it should be eaten.

This intermittent fasting diet includes multiple eating schedules, such as fasting for 16 hours a day, fasting for 24 hours once or twice a week, and fasting every day. Focusing on eating foods rich in protein and fiber because they can help prevent feeling hungry during periods of fasting.

The transition period between keto diet and intermittent fasting

1. The first stage

As mentioned above, the average person eats three main meals and two snacks a day, one in the morning and one in the afternoon. When the transition period begins, you only have to eat three meals, no snacks, per day.

This phase allows you to switch from sugar to fat, making you adjust to the ketogenic diet. You have to eat some healthy fats at every meal, which is enough to make you stick to the next meal without feeling hungry.

Some examples of healthy fats are nuts, avocados, and eggs.

You also need to include a lot of vegetables or salads in your meal because you need a good amount of potassium to help reverse the insulin resistance problem. Also, vegetables and salads are rich in nutrients that also help you cope with hunger, because your body will be satisfied with all nutrients.

At first, you may experience symptoms of low blood sugar, such as dizziness, cravings, and fatigue, but it is important to remind yourself that they are only temporary and will go away quickly.

2. The second stage

Once your body gets used to the three-meal plan per day, you will need to slowly switch to two meals each day. You can do this by checking if you are hungry when you wake up in the morning.

If you are not hungry in the morning, do not eat longer and try to stop eating until you get used to not having breakfast, so your first meal will be lunch. The important thing here is not to eat when you are not hungry.

Once again, you need to make sure that your meal is rich in nutrients and not low in calories, when you eat two meals every day. You will need 3 to eat 85 to 170 grams of protein, lots of vegetables and healthy fats, in each meal.

3. The last stage

When you switch from eating two meals to one meal a day, do not stress yourself too much and try to eat too much food, as this can harm your digestive system, especially when you eat a lot of fats, which can cause bloating.

During 18-23 hours of intermittent fasting, fat is burned in large quantities. As your body will switch to a state of autophagy.

Your body will also clean itself of bacteria, fungi, candida, and mold. The effects of this process will be beneficial because you will notice improved skin health, memory, mood, cardiovascular function, and a healthy weight return.

You will also save money by not eating multiple meals a day.

Important points to consider in the keto program

Here are some important notes to keep in mind when following a ketogenic diet and intermittent fasting:

1. In the stage where you eat two meals a day, your muscles will start to grow because proteins are retained in the body, which makes your weight gain as muscle weighs more than fat. Measure your waist circumference as an indicator of your progress (waist circumference should be shrinking).

2. You may also experience an increase in uric acid level that causes gout symptoms and lower back pain if you are prone to developing kidney stones. Simply drink plenty of lemon juice or water with lemon to flush out these stones and counter the effects of high levels of uric acid.

3. If you start deceiving yourself during the program and eating the wrong foods, it will encourage your cravings to eat. You will lose any progress made.

4. Since your body becomes more effective in providing energy after following a ketogenic diet, the need for thyroid hormones will be less, and this is normal. Continue your diet plan as usual.

5. If your cholesterol level increases, this is only temporary. It must proceed as stated in the plan.

6. Following the ketogenic diet and intermittent fasting may require more patience and commitment, but this ensures that you achieve your goals of losing weight and obtaining other health benefits. Don't forget to include healthy fats, proteins, and lots of vegetables in every meal and allow the ketogenic diet and intermittent fasting to do the work of burning the fats in your body.

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