Fasting can also be aweight loss toolsince it can help youreduce your overall energy intake2.
TRE limits daily food intake to a fixed window of each day, typically ~8 hours.
The eating window usually aligns with daylight.
This leaves a~16-hour fasting windowthat happens when the sun is set.
Fasting is also not some new concept or “fad.”
Our biology is well equipped to go long periods without food.
If it wasn’t, we wouldn’t be here today!
(Unlike most of our tissues, the brain cannot burn fats for fuel.)
That’s where ketones come in.
This is what defines a keto diet: an elevation of ketones.
Ketones do a lot of other extraordinary things in the body that scientists are still unpacking.
It also shows promise for promoting brain health and treatingmental health conditions10.
Benefits of keto:
We can think of fasting and keto as two peas in a pod.
We derive energy during fasting and following a keto diet in the same way: from fats and ketones.
Remember, the ketogenic diet was introduced as a dietary means ofmimickingfasting.
Because of this, they pair up nicely and often, are practiced in concert.
It would be like stepping out of a sauna into the winter air.
Beginning a fast off of a keto diet, however, is more seamless.
It’s more like coming out of a sauna into warm sunlight.
So, if you are new to IF, a keto diet can help smooth the transition.
A ketogenic diet can also, in many cases, make intermittent fasting easier.
IF can help you stay in ketosis.
Conversely, fasting can be a great tool to support your ketogenic diet.
Keto and IF naturally work together.
Keto and fasting are not magic weight loss solutions.
However, they certainly can support an overall energy deficit when properly combined.
As of now, no research trials have studied using a ketogenic diet alongside time-restricted feeding for weight loss.
She maintained these results using daily 16-hour fasts.
Someone that doesn’t want to lose weight?
Pair IF with a whole-foods ketogenic diet.
Real food should always be what makes up the vast majority of the diet.
Lightweight and up the protein.
There is some research showing thatTRE could lead to muscle loss14when prescribed without exercise.
Protein helps us stay full for longer, so use this to your advantage!
Stay hydrated.
Both fasting and keto can lead to electrolyte imbalances bysuppressing the hormone insulin16.
Since insulin helps with sodium reabsorption, we can end up secreting sodium and with it potassium.
when combining keto and IF.
Find your ideal eating window and keep it consistent.
First and foremost, eat when the sun is out.
Here is more information about getting started on a16-houror18-hourfast.
It also should notbe too longthat it doesn’t do much to help you achieve your goals.
Don’t worry too much about exercise timing.
The ideal timing of that exercise will ultimately come down to your individual needs and preferences.
You could also train within your eating window.
After waking:
Sip water, coffee, tea, or noncaloric beverage of choice.
Option 2:Chia pudding with full-fat coconut cream, protein powder, and chopped nuts.
Add a boiled egg or two for some extra protein.
If you’ve never subbed frozen fruit for steamed then frozen cauliflower, give it a go!
It thickens up your smoothies as a frozen banana would.
Option 2:Taco bowls with mince (chicken, beef, turkey, etc.)
Top with tahini mixed with lime juice.
Option 2:A square of 90-100% dark chocolate.
Frequently Asked Questions
How many hours should you intermittently fast on keto?
The most common schedule for intermittent fasting is eating within an 8-hour window and fasting for 16 hours.
Learn more about which schedule is right for youhere.
Will a 16-hour fast put me in ketosis?
This can be different for everyone.
While someone may go into ketosis after a 12-hour fast, it may take another person 24 hours.
To find out what works for you personally, an at-home ketone test can be a good starting point.
How much weight will I lose on keto and intermittent fasting?
This depends on many variables.
However, a gradual, sustainable rate of weight loss is1 to 2 pounds per week.
You might even naturally end up intermittent fasting while on keto if the diet ends up steadying your appetite.
