there’s a lot to get used to and keep
track of when adopting a ketogenic dietbut once you have the basics down like
your new grocery list and meal planningthere’s something else to keep in mind
success on a keto diet isn’t just aboutwhat you eat though that is essential
it’s also about when and how often youeat intermittent fasting sometimes
called if’ is a trending topic in somediet & Wellness communities and relevant
to those of us on keto – when doneproperly if’ can be a powerful tool to
break through a weight loss plateau orramp up your fat burning before you
consider if’ it’s important to know whatyour macros are and how to track them to
review this concept watch the ruled mevideo understanding macros and the keto
calculator or read the article on ruled. metitled ketogenic calculator another
thing to remember is that you certainlydon’t have to fast on a ketogenic diet
some people find it helpful and doableand others do not
there’s no reason to restrict yourselfwith intermittent fasting if it makes
you unhappy that’ll just cause stressand strain around your entire diet and
may lead to lapses in your dietarydiscipline that said if you want to
learn more about if’ here are some ofthe key principles there are two basic
terms – first familiarize yourselfwith feeding and fasting your body is in
a feeding state when you’re eating andin a fasting state between meals there
are a few methods of fasting one isskipping meals to prolong the time of
fasting the most common meals thatpeople choose to go without are
breakfast and lunchanother method is referred to as eating
windows this approach requirescondensing your entire macronutrient
intake in between a four and seven hourwindow during the rest of the day and
night you’re in a fasting state thethird and most extreme is a 24 to 48
hour cleanse this long of a period isreally more of an extended fast than an
intermittentfast and we don’t recommend that people
new to fasting start here we found thatthe best if’ introduction is restricting
yourself to certain eating windows onecommon way people restrict themselves is
by eating only during the hours of 5:00to 11:00 p. m. remember the time you
spend sleeping counts as fasting so ifyou finish your dinner at 6:00 p. m. and
don’t eat until noon the following dayyou’ve achieved an 18-6 window if you
hear people using numbers to describetheir fasting habits the first number is
the number of fasting hours and thesecond number is the number of eating
hours for instance if someone saysthey’re eating window is nineteen five
that means they have 19 hours of fastingand five hours of eating you also don’t
have to practice if’ every day you cantry it once a week or a few times a week
to see how it feels to adjust yourschedule listen to your body and if it’s
working for you keep it up or try addinganother day or two now why does if’ work
the key thing to consider is that ourbodies can only take in a certain amount
of food at one timeso creating stricter guidelines around
when we eat creates a built-in limit onour calorie intake people who struggle
with overeating or mindless snackingoften find this very helpful during
fasting periods our bodies begin tobreak down stored fat for energy when
we’re in ketosis our body already mimicsa fasting state because of the absence
of glucose in our bloodstreamwhenever you’re fasting don’t forget
that you’ll likely need to eat someextra fat once you break the fast in
order to hit your daily macros beyondweight-loss there are other proven
benefits of fasting Yoshinori Ohsumi whowon the Nobel Prize in Physiology or
medicine in 2016 discovered that fastingcan trigger autophagy a process where
non-essential parts like damagedproteins are recycled in invading
microorganisms and toxic compounds areremoved it’s basically like your cells
are getting a nice deepautophagy is an important factor in
stopping the aging process reversingdisease and preventing cancer when we
eat three or more meals a day andfulfill our calorie needs even with the
healthiest of foods our cells can stillget backed up with non-essential
proteins and toxic compounds to givecells a chance to clean themselves
without other functions distracting themwe must give our bodies a break from
feeding through fasting this fastingprocess will not only activate autophagy in your cells it will also increase yourketones much faster than if you were
just eating a standard ketogenic diet ifyou combine intermittent fasting with
activities like walking cycling orlifting weights you can raise your
ketone levels and increase autophagymore than you would with intermittent
fasting alone many people who practiceif’ also experience heightened mental
clarity because fat is considered one ofthe most energy efficient fuels for your
body to run on and your brain consumes alot of energy once your body is keto
adapted your brain can effectively runon ketones which are derived from fat
breakdown in the liver an if’ onlyamplifies this effect if you maintain a
daily or frequent fitness regimenyou might be concerned about how fasting
will affect the way you feel pre andpost-workout not to worry
many studies have proven thatintermittent fasting while training can
result in higher metabolic adaptationsimprove muscle synthesis and improve
response to post-workout meals here’swhat a sample 3-day keto boost fasting
routine might look like on Thursdayevening you eat a ketogenic dinner as
usual and those are the last caloriesyou consume that day on Friday morning
within 30 minutes of waking up head outfor a long walk you can drink a moderate
amount of coffee or tea not too much asit can cause mineral excretion which you
need to be aware of during fasting onthe walk you bring along a liter of
water with a little bit of addedunrefined salt that morning you walk for
three to four hoursthis is a long time so plan some phone
calls queue up some podcasts or findsomething else to keep you productive
during that time this long walk will useup your glycogen stores and force your
body more quickly into deep ketosis thequicker you get into ketosis the less
time you spend feeling drainedif you can’t set aside this much time
one alternative is doing 45 to 60minutes of high-intensity interval
training exercises after the walkconsume a bit of MCT oil two or three
times throughout the rest of the day onSaturday when you wake up test your
blood ketones with a ketone bloodtesting kit they should be at point 7
millimoles or greater if you’re at point7 millimoles proceed with your fast and
if not consider going for anotherextended walk then retest be sure to
drink plenty of water throughout the dayon Saturday adding in a bit of unrefined
table saw to each 1 litre bottle onSunday evening break the fast with your
favorite keto meal ruled me has hundredsof delicious
tested recipes to choose from that’sjust one way to incorporate a three day
fast into your schedule even if youcan’t make it for the full three days
smaller periods of intermittent fastingcan still yield big results for more
info on all things keto check out allthe resources on ruled me including
recipes meal plans videos testimonialsand more


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