Intermittent Fasting


there’s a lot to get used to and keep
track of when adopting a ketogenic diet but once you have the basics down like
your new grocery list and meal planning there’s something else to keep in mind
success on a keto diet isn’t just about what you eat though that is essential
it’s also about when and how often you eat intermittent fasting sometimes
called if’ is a trending topic in some diet & Wellness communities and relevant
to those of us on keto – when done properly if’ can be a powerful tool to
break through a weight loss plateau or ramp up your fat burning before you
consider if’ it’s important to know what your macros are and how to track them to
review this concept watch the ruled me video understanding macros and the keto
calculator or read the article on ruled.me titled ketogenic calculator another
thing to remember is that you certainly don’t have to fast on a ketogenic diet
some people find it helpful and doable and others do not
there’s no reason to restrict yourself with intermittent fasting if it makes
you unhappy that’ll just cause stress and strain around your entire diet and
may lead to lapses in your dietary discipline that said if you want to
learn more about if’ here are some of the key principles there are two basic
terms – first familiarize yourself with feeding and fasting your body is in
a feeding state when you’re eating and in a fasting state between meals there
are a few methods of fasting one is skipping meals to prolong the time of
fasting the most common meals that people choose to go without are
breakfast and lunch another method is referred to as eating
windows this approach requires condensing your entire macronutrient
intake in between a four and seven hour window during the rest of the day and
night you’re in a fasting state the third and most extreme is a 24 to 48
hour cleanse this long of a period is really more of an extended fast than an
intermittent fast and we don’t recommend that people
new to fasting start here we found that the best if’ introduction is restricting
yourself to certain eating windows one common way people restrict themselves is
by eating only during the hours of 5:00 to 11:00 p.m. remember the time you
spend sleeping counts as fasting so if you finish your dinner at 6:00 p.m. and
don’t eat until noon the following day you’ve achieved an 18-6 window if you
hear people using numbers to describe their fasting habits the first number is
the number of fasting hours and the second number is the number of eating
hours for instance if someone says they’re eating window is nineteen five
that means they have 19 hours of fasting and five hours of eating you also don’t
have to practice if’ every day you can try it once a week or a few times a week
to see how it feels to adjust your schedule listen to your body and if it’s
working for you keep it up or try adding another day or two now why does if’ work
the key thing to consider is that our bodies can only take in a certain amount
of food at one time so creating stricter guidelines around
when we eat creates a built-in limit on our calorie intake people who struggle
with overeating or mindless snacking often find this very helpful during
fasting periods our bodies begin to break down stored fat for energy when
we’re in ketosis our body already mimics a fasting state because of the absence
of glucose in our bloodstream whenever you’re fasting don’t forget
that you’ll likely need to eat some extra fat once you break the fast in
order to hit your daily macros beyond weight-loss there are other proven
benefits of fasting Yoshinori Ohsumi who won the Nobel Prize in Physiology or
medicine in 2016 discovered that fasting can trigger autophagy a process where
non-essential parts like damaged proteins are recycled in invading
microorganisms and toxic compounds are removed it’s basically like your cells
are getting a nice deep autophagy is an important factor in
stopping the aging process reversing disease and preventing cancer when we
eat three or more meals a day and fulfill our calorie needs even with the
healthiest of foods our cells can still get backed up with non-essential
proteins and toxic compounds to give cells a chance to clean themselves
without other functions distracting them we must give our bodies a break from
feeding through fasting this fasting process will not only activate autophagy in your cells it will also increase your ketones much faster than if you were
just eating a standard ketogenic diet if you combine intermittent fasting with
activities like walking cycling or lifting weights you can raise your
ketone levels and increase autophagy more than you would with intermittent
fasting alone many people who practice if’ also experience heightened mental
clarity because fat is considered one of the most energy efficient fuels for your
body to run on and your brain consumes a lot of energy once your body is keto
adapted your brain can effectively run on ketones which are derived from fat
breakdown in the liver an if’ only amplifies this effect if you maintain a
daily or frequent fitness regimen you might be concerned about how fasting
will affect the way you feel pre and post-workout not to worry
many studies have proven that intermittent fasting while training can
result in higher metabolic adaptations improve muscle synthesis and improve
response to post-workout meals here’s what a sample 3-day keto boost fasting
routine might look like on Thursday evening you eat a ketogenic dinner as
usual and those are the last calories you consume that day on Friday morning
within 30 minutes of waking up head out for a long walk you can drink a moderate
amount of coffee or tea not too much as it can cause mineral excretion which you
need to be aware of during fasting on the walk you bring along a liter of
water with a little bit of added unrefined salt that morning you walk for
three to four hours this is a long time so plan some phone
calls queue up some podcasts or find something else to keep you productive
during that time this long walk will use up your glycogen stores and force your
body more quickly into deep ketosis the quicker you get into ketosis the less
time you spend feeling drained if you can’t set aside this much time
one alternative is doing 45 to 60 minutes of high-intensity interval
training exercises after the walk consume a bit of MCT oil two or three
times throughout the rest of the day on Saturday when you wake up test your
blood ketones with a ketone blood testing kit they should be at point 7
millimoles or greater if you’re at point 7 millimoles proceed with your fast and
if not consider going for another extended walk then retest be sure to
drink plenty of water throughout the day on Saturday adding in a bit of unrefined
table saw to each 1 litre bottle on Sunday evening break the fast with your
favorite keto meal ruled me has hundreds of delicious
tested recipes to choose from that’s just one way to incorporate a three day
fast into your schedule even if you can’t make it for the full three days
smaller periods of intermittent fasting can still yield big results for more
info on all things keto check out all the resources on ruled me including
recipes meal plans videos testimonials and more

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