How Can Intermittent Fasting With Keto Transform Your Health? 

Reducing carbs and replacing them with fats is a pretty renowned diet strategy called the ketogenic diet. If you have witnessed good results with this strategy and want to boost the results, you should consider adding intermittent fasting. Both are commonly used by health-conscious individuals who want to manage their weight and support their well-being.

It is natural to wonder whether intermittent fasting with keto is valid. This article explores all that you need to know about this combination. Keep reading to find out all about this plan and how effective it is.

How Much Weight Can You Lose In A Month On Keto With Intermittent Fasting?

There is no definite answer to how much weight you can lose on keto and intermittent fasting for 30 days. Factors like initial weight, height, age, body fat percentage, and activity level can affect the weight you lose in a month. Some people may experience more rapid weight loss due to water weight loss associated with entering ketosis, but this can stabilize over time.

For the first month, if people stay in a caloric deficit and remain consistent with their diet, they can lose about 10 pounds in 5 to 10 weeks (1). According to some researchers, many things affect how much weight you can lose, but after about a month your body gets better at burning fat for energy (4). 

Note that keto-adaptation can take weeks, this means that it is essential to stick with it for a while so the body can learn how to be a fat burner rather than a glucose burner. Electrolyte management is essential during this period, and most people need surplus potassium, magnesium, and sodium to overcome electrolyte disruption (6).

Remember – it is vital to be patient. You spent a lot of time putting that weight on. Stay patient until you start losing it. If you don’t see any results, you should consider making small adjustments to your routine and work with a registered dietitian who can guide you about your diet in detail.

If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way – BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and experience the fun side of fitness and dieting with BetterMe!

How Many Hours Of Intermittent Fasting For Ketosis?

Our metabolism uses glucose for energy before it uses fat. The sugar molecules from carbs stored in our body as glycogen must be depleted before ketosis begins. Without stored glycogen to burn as fuel, the body goes into ketosis as it slowly switches from using glucose for energy to using fat as fuel (8)

It generally takes between 2 to 4 days to enter into ketosis when you are starting the ketogenic diet. This can vary according to the factors like:

• Hunger
• Age
• Lifestyle
• Carb intake
• Metabolism
• Activity level

Combining ketosis with intermittent fasting is one way to speed up the process of ketosis. You can opt for several fasting regimes like 16:8 and 20:4 fasts.

Here is how you can do keto intermittent fasting 16/8:

1. Choose the  8 hours during the day when you will eat your meals. For example, you can choose between 12:00 – 8:00 PM.
2. During the fasting period, you will refrain from consuming calories. You can consume zero-calorie beverages like black/green/herbal coffee or tea.
3. Focus on consuming keto-friendly foods during the 8-hour eating window. These are foods with healthy fats and low carbs, such as meats, fish, eggs, non-starchy vegetables, nuts, seeds, and healthy oils.
4. Keep yourself hydrated during the day, especially during fasting, to stay hydrated and control your hunger.
5. Pay attention to the macronutrient intake to be sure you stay on keto. Keep your carbohydrate intake low (typically below 50 grams per day), moderate your protein intake, and get most of your calories from healthy fats.
6. If you feel unwell or starving, modify your eating window and go for a fasting schedule that works for you.

You will follow the same pattern even if you go for other fasting schedules. For instance, if you choose the 20:4 intermittent fasting plan, then there are 4 hours during the day when you eat. During your 4-hour eating window, focus on eating foods low in carbohydrates, moderate in protein, and high in healthy fats.

Remember that consistency always pays off. Adhere to your fasting and eating windows consistently to maximize the perks of ketosis and intermittent fasting. Fasting on keto for beginners could be challenging as their bodies aren’t used to it. If you are a newbie, you should first talk to a registered dietitian who can guide you on what your body needs and how to fulfill your physical requirements.

Read more: Is Pho Keto? The Ultimate Guide to Enjoying Pho on a Low-Carb Diet

What Is The 20:4 Fasting For Keto Diet?

20:4 fasting is also called the “warrior diet.” It is an extreme version of intermittent fasting that could be quite challenging for beginners. Fasting on keto for beginners is recommended to start with bigger eating windows, which isn’t the case in this diet pattern. In a small study with 11 overweight adults, they fasted for 20 hours a day over eight weeks and lost around 3% of their body weight (5).

Essentially, this diet involves fasting for 20 hours and eating during the remaining four hours of the day. With the strict nature of this fast, you only drink water or things without calories during the time spent fasting. But there are easier versions where you can have some food like fruits, veggies, dairy, or hard-boiled eggs to help you through fasting.

If you want to lose weight for a special occasion and get the maximum rewards, you could combine 20:4 intermittent fasting and keto. Here is how it typically works:

20-Hour Fasting Period

You have to abstain from consuming any calories during the fasting period. As mentioned, you can consume zero-calorie beverages like water, black coffee, or herbal teas. This can curb your hunger and keep you hydrated and energized throughout the day.

4-Hour Eating Window

You have to consume all the nutrients and daily calories within this window. Given that you are following a keto diet plan, your meals should be low in carbs, high in healthy fats, and moderate in proteins to support ketosis.

Combining the 20:4 fasting schedule with the ketogenic diet can improve your metabolic health, burn fat, and promote weight loss. If you feel like your body doesn’t go into ketosis even after fasting for 20 hours, you should:

• Reduce your carb intake.
• Increase your physical activity.
• Increase healthful fat consumption like nuts, seeds, and olive oil.
• Check your protein intake (a common suggestion is to eat around 1 gram of protein per pound of body weight each day. If you’re doing intense exercise, you might need 1.5 grams per pound (2)).
• Try MCT oil (This might help someone get into ketosis, even if they eat less fat and more protein and carbs than what’s usually in a keto diet (9)).

It is highly likely for someone who follows 20-hour intermittent fasting to hit ketosis within this time frame. Adding more elements to the keto diet can help them reach their fitness goals even faster. Autophagy, a cellular recycling process that promotes health, naturally kicks in after 17 hours. It is a hyperactive healing state that helps the body detoxify and repair the damage (3).

You will witness the outcomes with a consistent routine of 20-hour intermittent fasting. However, you should remember that fasting is not a miracle solution. You should add exercise to make sure you don’t fall short in all that needs to be done. Some people may have specific goals like muscle building. An intermittent fasting keto bodybuilding plan can work well in their favor.

That said, it is always recommended that you explore all the options at your disposal and opt for something that has the potential to bring you maximum benefits. Don’t hesitate to talk to a specialist in this regard!

What Breaks Intermittent Fasting On Keto?

Fasting has become a popular lifestyle among people of all age groups. Despite its growing adoption, many people don’t know about the foods they can consume when they aren’t fasting.

Yes, there is a protocol to follow even when you aren’t in the fasting window.

Some foods and beverages can unintentionally break your fast, while others don’t create much impact. Anything that increases your insulin levels or provides calories can break your fast. The following are some common things that could break your fast on keto:

• Beverages containing calories, like juice, milk, or sweet beverages, can break your fast because they stimulate an insulin response.
• Some artificial sweeteners can stimulate insulin response and break the fast. Be cautious with sweeteners like stevia and sucralose (7).
• High-carb foods can also raise insulin, which will break your fast and interfere with ketosis. Steer clear of foods like bread, pasta, rice, fruits, and high-carb snacks.
• Bulletproof coffee also contains calories from fat. Having it during the fasting window can break your fast.
• Smoothies and protein shakes may contain calories that could break your fast.
• Supplements with maltodextrin, pectin, cane sugar, or fruit juice concentrate have sugar and calories that might stop your fast. 

The goal of intermittent fasting is to keep the insulin level low and promote fat burning. It is, thus, essential to consume zero-calorie beverages and avoid foods or drinks that could spike your insulin levels.

Another precaution when following the keto and intermittent fasting schedule is being mindful of overeating. Overeating or having junk food when you are not fasting can undo the beneficial effects of fasting. It is better to go for whole, unprocessed foods most of the time to get the most health benefits overall.

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What To Eat To Break The Fast?

When you are ready to break your fast, it is better to slowly ease out of it. You may want to start with small food portions that are easy to digest so your digestive system doesn’t get overwhelmed.

Starting your eating period with foods that are really high in fat, sugar, or even fiber can be tough on your digestion, causing bloating and discomfort. Instead, go for nutrient-packed foods that are easy to digest and have a bit of protein and healthy fats to ease your body back into eating.

Here are some gentle food options that you can include on your intermittent fasting ketosis chart:

• Protein sources: Eggs, chicken, turkey, beef, pork, fish (salmon, tuna, mackerel), tofu, tempeh.
• Healthy fats: Avocado, olive oil, coconut oil, nuts (almonds, walnuts, macadamia), seeds (chia seeds, flaxseeds, pumpkin seeds), fatty fish.
• Low-carb vegetables: Leafy greens (spinach, kale, lettuce), broccoli, cauliflower, zucchini, cucumber, bell peppers, and asparagus.
• Dairy: Full-fat cheese, yogurt (unsweetened), heavy cream.
• Snacks: Olives, pickles, hard-boiled eggs, cheese slices, nuts, seeds, celery sticks with almond butter.
• Beverages: Water, sparkling water, black coffee, unsweetened tea, bone broth.

Try to customize your meal plan according to your dietary needs and preferences. Make sure that you maintain moderate proteins, low carbs, and a high fat intake to support ketosis during the fasting windows.

If you are a beginner, take baby steps. For instance, try keto and intermittent fasting for 1 week to determine its impact. Or, try to measure and understand keto vs. intermittent fasting before you create a combination approach for yourself.

Read more: 6 Keto Sushi Recipes to Eat on a Low-Carb Diet

FAQs

• How long does it take to lose 20 pounds on keto with intermittent fasting?

Losing 20 pounds on keto with intermittent fasting varies for everyone. On average, it may take 2 – 4 months but it depends on factors like the initial body weight, metabolism, and consistency with diet and fasting.

• How much weight can I lose in 2 months with keto and intermittent fasting?

On average, you can lose 8 – 16 pounds in 2 months with keto and intermittent fasting. Again, this number depends on individual factors and may vary from one person to another.

• How much weight can I lose in 3 weeks on keto and intermittent fasting?

Weight loss with keto and intermittent fasting varies. You may lose around 4 – 8 pounds if you follow all the rules and remain consistent with the plan.

• Can I lose 30 pounds in 3 months with intermittent fasting?

Yes, it is quite possible to lose 30 pounds in 3 months. If you are an average individual with no previous medical conditions, this approach may work for you. Don’t forget to consult a registered healthcare professional for customized guidance.

The Bottom Line

Two of the hottest trends these days are keto and intermittent fasting. There is no shortage of diet plans, and people wish to find the best fix to address their fitness goals. Be cautious and conscious when making these kinds of decisions. Be aware of crash diets, as they can increase body weight as soon as you stop them.

Don’t stress about what ends your fasting time. Be gentle with yourself and appreciate the good changes you’re making. Pay attention to your feelings and try different eating and fasting patterns to see what works best. By combining fasting with a keto diet you could take big steps toward improving your health and reaching your goals.