What You Need To Know About Intermittent Fasting
Lose Weight Faster, Trigger Your Body's Repair Processes, And Protect Yourself Against Disease And Stress.
Best of all, the keto diet makes it easier to enjoy all the benefits of intermittent fasting!
Intermittent fasting is when you don’t eat for extended periods of time. It can help weight loss occur by maintaining a caloric deficit, and it can help you recover and live longer by triggering various bodily processes responsible for physical upkeep. Of course, it’s hard to not eat for a variety of reasons, so intermittent fasting takes some getting used to. However, it’s a much easier undertaking if you’re already doing the ketogenic diet.
Some of you might be thinking, “I’m already cutting out carbs and now you want me to eat less often?! I GIVE AND I GIVE BUT KETO KEEPS TAKING AND TAKING! WHEN DOES IT STOP?!” To which I say, “Never. Keto is a lifestyle; not a fast diet.” If that’s going to send you running in the other direction, then, guess what, I’m going to be able to catch you. That’s one of the reason why you should do cardio on the keto diet. Although, you don’t have to do cardio to burn fat doing keto!
One of the reason that keto on the 9 to 5 appeals to so many people is that it’s about the foods you’re not eating. In that way, keto is the jazz of diets. If that appeals to you, so will intermittent fasting. It’s a way to get more out of keto by eating less and enjoying some of the benefits of cardio without actually doing cardio. Plus, it means less work overall because it’s one less meal to worry about! Best of all, you don’t have to compromise on anything else to lose weight.
There are many forms of intermittent fasting.
There’s a few forms your intermittent fasting can take. There’s the 16/8 method, where you skip breakfast and eat during an eight hour eating window like 1 to 9 PM (then you fast for 16 hours from 9PM until 1PM). A second popular method is just not eating for 24 hours once or twice a week. Alternatively, you can have two days where you eat with a 500 to 600 calorie restriction on two non-consecutive days a week. Or you can try alternate day fasting. There’s a lot of ways to arrange your fasting days! And, don’t worry, you can have coffee, tea, and other liquids during the fasting period so long as they’re calorie free.
You may have noticed that intermittent fasting often involves skipping breakfast. That’s not necessarily a bad thing! Yes, there are many reasons why you shouldn’t skip breakfast, but most of the reasons to not skip breakfast are grounded in the fact that skipping breakfast is often a symptom of an unhealthy lifestyle. In this case, skipping breakfast is part of a conscious effort to be healthier. Just make sure your meals are nutritious, don’t over eat, and don’t actually take fasting so far that you’re just starving yourself (that’s not healthy!).
Keto makes intermittent fasting easier.
When your body uses its own fat as its primary source of energy you end up with a more consistent source of energy. That means you don’t experience any of the crashes associated with a carbohydrate rich diet (caused by drops in blood sugar). Instead, you enjoy improved mood, focus, elevated energy, and accelerated loss of body fat.
You also experience reduced hunger because ketones, as shown by a study by the National Institute for Health (NIH), suppress the hormone ghrelin, which increases appetite. Put it all together and you end up with less reasons to eat and less of a desire to do so. Eliminate eating out of habit, boredom, or as a means of alleviating stress, and suddenly intermittent fasting ends up a whole lot easier!
Intermittent fasting releases human growth hormone.
One of the reasons why you should do cardio while doing keto is that it releases human growth hormone (HGH). To quote me paraphrasing science, "HGH is responsible for building and repairing muscle, maintaining energy, and even providing anti-aging properties.” But if you don’t want to do cardio, then, as an NIH study showed, “Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man.” And, as reported by EurekAlert, a study by the Intermountain Medical Center Heart Institute found that women experienced HGH increases of 1,300% on average following a 24-hour fast!
Intermittent fasting triggers autophagy.
Everyone has a cute way of explaining what autophagy is, as if just saying it’s the process by which cells remove the build up of errant proteins is insufficient. “No, but what if the cell is a person, what would it be like then?” Like a bath. “And if it was a cat?” Like a cat cleaning itself. “Ooo how about if it was a car?!” Like if you drove it to a car wash, or hosed it off in your driveway. “I don’t have a driveway.” Then you fill a bucket with soapy water and use a sponge. “So in this case am I the cell or is the car?” I DON’T KNOW DUDE! IT’S JUST THE PROCESS BY WHICH CELLS REMOVE THE BUILD UP OF ERRANT PROTEINS! GAWD!
Don’t mistake the pointing finger for the moon. “Is the moon a cell?” SHUSH! Autophagy is important because it’s how our bodies repair themselves, and it’s an effect of intermittent fasting. A study by the NIH, for example, found that short-term fasting induces profound neuronal autophagy. And if fasting can do that for you brain, just imagine what it does for the rest of you! “It’s like a brain taking a bath!” Yes, it’s like a brain taking a bath.
Intermittent fasting may decrease your likelihood of developing diseases.
In the same way that doing cardio entails subjecting your body to stress and, therefore, improves your body’s ability to handle stress, one of the side effects of intermittent fasting is that it improves your body’s ability to handle stress and even potentially fight off illnesses.
Intermittent fasting has been linked to reduced Inflammation, improved heart health, preventing cancer (as indicated by animal studies), the release of the hormone BDNF (which assists in growing new nerve cells and may guard against Alzheimer's disease), and even making rats live 36 to 83% longer. All of these studies, of course, beg for more research, but at the very least they suggest some additional benefits to intermittent fasting. And look at all these rats enjoying the health benefits of intermittent fasting! If a rat can stop eating at 9pm so can you!