Keto Diet and Intermittent Fasting

Did you know?

Fasting has been linked with some positive health benefits and may even help extend your lifespan.  It seems daunting in the beginning and seems like you are going to be starving.  But that is not the case.

More and more people are reaping the benefits of this combination of ketogenic diet alongside intermittent fasting without having to suffer through long periods of deprivation.  Some people dismiss intermittent fasting but those that have tried it speak to it’s wide range of benefits.  They often feel better, less hungry, and have more energy.

The keto diet has proven to be life changing and even a lifesaver for many people.  This combination of keto diet and intermittent fasting brings incredible benefits from weight loss to mental clarity to extending your life.

The combination, often called “The Gold Standard” – Intermittent Fasting on a Keto Diet

Intermittent fasting is not a requirement of keto diet but it can give you a nice boost in ketones, energy, and overall results.  People wants to see results fast so they stay motivated and which helps to maintain the lifestyle.  If you have never tried keto or you are stuck on a plateau, you may want to consider this combination.  Intermittent fasting alongside keto diet promotes the production of ketones, which helps you get into ketosis faster and with greater ease.  Fasting also triggers autophagy which is the cell renewal process which makes your entire body work more efficiently.

Fasting is NOT a form of self-torture!  Your body is an incredible machine and has vast capabilities.  Your body is designed to survive and THRIVE.  But we have to know how give it support.  You’re not going to do this but even if you fast 3 full days, your body will most likely not experience any negative health consequences.  When you start, it can be a little scary because your eating routines are disrupted but very quickly you will find that a 15 or 16 hour fast will feel perfectly normal.

Fasting and a reduction of calories

Eating Windows

One of the easiest ways to begin intermittent fasting is to structure your days around your eating windows.  You can schedule your eating window around what works best for your lifestyle.  It will be vastly different for many people as our schedules are so different.  At New Vitality Centers we have people that work a variety of hours including night hours, so it is different for everyone.  Parents who have after school activities for their kids often are not eating dinner until 8:00 pm at night.  Pick the eating windows that is right for YOU.

You may choose to fast for 16 hours, while giving yourself an 8-hour eating window.  This could mean skipping breakfast and then allowing yourself to eat between 1:00 pm – 9:00 pm. Many people follow that around 6:00 pm they eat dinner.  By 6:00 am you have already fasted 12 hours and by 10:00 am you have fasted 16 hours.  This isn’t to say when you get up you cannot have your coffee.

As your body adapts to intermittent fasting, you can start to experiment with shorter eating windows if you like.  Just remember to adjust your eating and fasting windows to whatever makes you feel your very best.  Many people find that they are not hungry after the routine is established and say they “forget that it is lunchtime” unless they have a lunch meeting or lunch date.

What is Intermittent Fasting?

Intermittent fasting involves set time periods that you will eat and fast.  There are several methods you can follow but do not over complicate it. Pick a method and time frame that works for you in your own schedule.   Remember that this will help you burn fat instead of muscle.

Here are a few popular forms:

  • The 16/8 Method. You will fast for 14-16 hours each day leaving you with 8-10 hours of eating which is called your “eating window”.  For example:  Eat 2 – 3 meals between 12 – 8 pm and then fast throughout the night and morning.  This is the method New Vitality Centers recommends because it allows you to live a healthy manageable lifestyle without frustration and not feeling hungry.  Remember this does NOT give you a license to consume as much as you want during that “eating window”.  Some people even take this up to 18 hours because they are not hungry when they are trying to get into ketosis.
  • The 5:2 Diet. On this, for 5 days a week you eat what you typically would with no restrictions.  The other two days only consume 500-700 calories.  New Vitality Centers does not like this protocol as evidence shows that most people eat too much during the 5 days of eating and find it very difficult to lose weight.  This works for some people or can work when you are on a vacation.  New Vitality Centers has found that for a regular plan, many do not do well because they consume too much on the 5 days without restrictions, so they end up staying on a plateau.
  • The Warrior Diet. Using this method, you fast for a full 20 hours every day.  Then eat one large meal.  This is also difficult because it is hard to sustain and life a normal life.  Some people will do this to quick start their plan or enhance their plan to meet their goals after they have already become accustomed to intermittent fasting.

 

How Does Intermittent Fasting Work?

The main and immediate benefit of intermittent fasting is that it can simply help you cut calories without even noticing it. This is also called “mindless eating”.   Your body can only handle so much food at a time, so if you restrict the time, you will naturally eat less.  Ketosis and fasting have a lot in common.

When you are in ketosis your body is already acting like it’s in a fasted state buy breaking down stored fat into energy.  This is the goal! To lose fat and not muscle.  Intermittent fasting can promote weight loss, boost your metabolism, lower the risk of chronic diseases, and even reverse aging.

Keep in mind that intermittent fasting should never involve such long periods of abstaining from foods that you experience complications.  It is also easy to become dehydrated during fasting and keto diet.  Drinking heavy fluids is a must!  Exercise is highly encouraged and will promote weight loss and change your body composition with this plan.  Remember to hydrate!

What About Muscle Loss Verse Fat Loss?

Intermittent fasting improves muscle synthesis when you exercise while you are fasting.  Evidence shows that intermittent fasting may be more effective in maintaining muscle mass than non-fasting clients.  The reason you do not lose muscle during intermittent fasting is because of the process of autophagy which helps renews and repairs cells.  This includes muscle cells and letting them THRIVE.

 

 

Health Benefits of Intermittent Fasting

Many studies have shown that intermittent fasting produces strong benefits for both mentally and physically.  Intermittent fasting not only helps you lose weight especially alongside the keto diet, but it also improves your metabolism, lowers inflammation (which is the root cause of many chronic diseases), reduce the risk of diabetes, cardiovascular disease, and Alzheimer’s (and more).

Many patients at New Vitality Centers have experienced having to use a lower dose of blood pressure medication or go off of it completely.  Some patients require lower insulin requirements.

The “eating windows” may seem strange but having restricted time periods to eat forces you to make your day more structured.  More importantly, it can help you live longer with a higher quality of life!

  • Mental Clarity. Very quickly you will notice a clearer head and better focus.  The energy you body uses to digest food can now be diverted to your brain, thus clear head and better focus.  Intermittent fasting also increases the production of ketones which helps protect brain cells and reduce brain fog.  When your brain is powered by ketones, you are able to focus better and won’t have issues of distractions by manic hormonal shifts and insulin changes.
  • Body Composition. The combination of intermittent fasting and keto diet will have you looking better and feeling stronger and more in charge.  It can help you lose belly fat.  By using the “eating windows” and eating the right foods automatically restricts calories without it even being notices; again “mindless eating” in a positive way.  Calorie reduction is one thing but intermittent fasting helps also helps to lower your insulin levels and increase your metabolism.  Both of these are essential to fat burning.  A reduction in inflammation also occurs.  Several factors are affected overall – your hormones stabilize, your blood sugar levels even out, and your cells can better cleanse themselves.  This leaves you with a more youthful body system for a better and longer functioning brain and body.

Tips to get started:

  • New Vitality Centers can help you get started with the 8-week program and guide you to a lifestyle change that is sustainable.
  • Intermittent fasting and Keto Diet can be incorporated into any lifestyle and schedule no matter how busy and hectic you are. Do you hear people say, “I am too busy”?  These are usually the people that need it the most.
  • Restricting eating times can be a great form of stress relief. It automatically gives you structure for your day which is something we all could use more of.
  • Just because you have “eating windows” the power of the food you eat is a tool. It does not give you a license to eat whatever you want during that time.  Remember that!
  • During your non-fasting times, you will need to consume mostly proteins which include fish, healthy fats which include fish, grass-fed meats, dairy, eggs, and high-quality oils, and also a mix of low-carb plants.

 

The combination of both – intermittent fasting and keto diet will get you into ketosis faster and you will be able to maintain it more easily.  Intermittent fasting and Keto diet have some incredible benefits.

 

Other services at New Vitality Centers:

  • BHRT – Bio-identical Hormone Replacement Therapy
  • PRP Microneedling Skin Treatments
  • PRP Hair Restoration
  • Medical Weight Loss
  • Erectile Dysfunction
  • IV Nutrient Drips
  • Botox

 

For more information, call us and make your appointment.

New Vitality Centers

665 S. Kings Ave., Brandon, FL  33511

813-436-0708

www.newvitalitycenters.com

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