Intermittent Fasting plus Keto Health & Fitness Posts

Intermittent fasting has gained immense popularity in recent years as a surefire way of losing weight, improving overall health, and boosting mental alertness. Essentially, intermittent fasting is a food intake pattern that involves periods of fasting (abstaining from food and drinks) alternated with periods of feeding. In this blog post, we’ll delve into the mechanics of intermittent fasting, explore how to maintain this routine, and discuss the benefits of merging it with the keto diet.

So, what exactly is intermittent fasting?

Intermittent fasting is an eating pattern that involves fasting for a certain amount of time, alternating with short feeding periods. The duration of these fasting and feeding periods can vary depending on the individual, and there are several different types of intermittent fasting.

The most popular and widely practiced approach to intermittent fasting is the 16/8 method. In this method, people fast for 16 hours, typically overnight, and eat their meals within an eight-hour eating window. This method is relatively simple to maintain compared to other forms of intermittent fasting, making it a great starting point.

Another popular form of intermittent fasting is the 24-hour fast, although this approach is more challenging and may not be suitable for everyone. With a 24-hour fast, individuals will not eat anything at all for a full day, only water and other non-caloric drinks.

There’s also the alternate-day fasting method, where you alternate between eating normally on one day and fasting the next. This approach has been linked to weight loss and lower cholesterol levels.

One of the latest forms of intermittent fasting is called the 5:2 method. Here, people eat normally for five days and eat fewer calories (around 500-600 calories) on two non-consecutive days of the week.

No matter which approach you choose, intermittent fasting can be an excellent tool for weight loss and general wellness. However, there are a few important things to keep in mind when starting intermittent fasting.

How to maintain intermittent fasting

The first few days of intermittent fasting can be challenging, especially if you’re used to eating three meals a day, plus snacks. Implementing a few key strategies can help you maintain your intermittent fasting routine.

Start slow: Begin with the 16/8 method and work your way up to more advanced forms of intermittent fasting.

Stay hydrated: Stay hydrated throughout the day with water, tea or coffee.

Don't skip meals: It may be tempting to overindulge during feeding times, but avoid this temptation by sticking to healthy, balanced meals.

Prep your meals: Prioritize meal prepping so you won't be tempted to snack on unhealthy foods.

Stay busy: Keep busy with activities that keep your mind and body occupied to avoid thinking about food.

Combine with the keto diet for even more benefits.

Intermittent fasting and the keto diet are two of the most popular health trends today, and they work incredibly well when used together. The keto diet focuses on eating a high-fat, low-carb diet, and the goal is to put the body into a state of ketosis, where it begins to burn fat for fuel instead of carbohydrates.

When combined with the keto diet, intermittent fasting can enhance its effectiveness, leading to weight loss, lower blood sugar levels, reduced inflammation, and increased brain function.

My personal experience with intermittent fasting and the keto diet.

I have found that by combining the keto diet with intermittent fasting, I've had more energy, clarity of mind, and feel & look great. I'm over 40, married with children and I find it hard to workout like I did in my 20s & 30s (didn't do a lot of meal prep back then). My workouts are usually a 30-45 min workout with body lifting and cardio combined; versus 60-90 minutes in my bachelor days.

One of the main benefits of this combination is that it helps control hunger pangs throughout the day, especially during the fasting period. I’ve found that by following this routine, I'm able to maintain a healthy weight while also experiencing a boost in energy levels.

The key takeaway is that the combination of intermittent fasting and the keto diet works best when you are committed to making it a lifestyle. It is essential to follow them consistently, get all the nutrients your body needs, and make sure you're staying hydrated.

Conclusion

While intermittent fasting and the keto diet may not be for everyone, they are excellent lifestyle choices that can help you achieve your health and fitness goals. If you’re planning to try out either of these diets, I highly recommend working with a healthcare professional.

Maintaining a routine between intermittent fasting and the keto diet might also require a level of discipline, but the results can be more than impressive. By following the tips I’ve listed above and being consistent with your routine, you can achieve significant health and weight loss benefits!

Check out one one of my favorite keto snacks in between meals!