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How to Do Keto Fasting
Have you been interested in trying out the ketogenic diet or intermittent fasting but aren’t sure where to start? Why not combine the two and try keto fasting? This strategy can help you achieve weight loss, increased energy, better focus, and improved overall health. But before we dive in, what exactly is keto fasting?
Keto fasting involves combining the benefits of a ketogenic diet, which involves eating a high-fat, low-carb diet, with intermittent fasting, which involves cycling between periods of eating and fasting. The goal is to push your body into a state of ketosis where it burns fat for energy instead of glucose. Here are a few methods to try:
Method 1: 16/8 Schedule
One popular method of doing keto fasting is the 16/8 fasting schedule. This schedule involves eating all of your meals for the day within an 8-hour window and fasting for the remaining 16 hours. To get started with this approach, choose an 8-hour window during the day that works best for you to eat. For example, you can have your first meal at noon and finish eating dinner by 8 pm. You can eat freely within that period, but once the window is closed, no more food is allowed until the next day.
It is important to focus on low-carb, high-fat foods during the eating window to allow your body to transition into ketosis easily. Try including healthy fats such as avocado, nuts, and olive oil, while limiting carbohydrates to leafy greens and low-sugar fruits. This method can provide significant weight loss and mental clarity in just a few weeks.
Method 2: 24 Hour Fasts
A more advanced method of doing keto fasting is the 24-hour fast. This involves fasting for a full 24 hours once or twice a week. During the 24 hours, it’s recommended to drink lots of water and consume a few cups of bone broth or herbal tea to help maintain electrolyte balance and avoid dehydration.
Once you break your fast, stick to nutrient-dense, low-carb meals to help maintain ketosis. This form of fasting helps put your body into deeper ketosis, leading to even more significant weight loss and better mental clarity. However, it is not recommended for individuals with certain health conditions such as diabetes or pregnant women.
Method 3: Alternate Day Fasting
Another method of ketogenic fasting is the alternate day fasting schedule. This involves fasting every other day while still eating low-carb, high-fat foods on the days that you eat. For example, you might choose to fast for 24 hours on Mondays, Wednesdays, and Fridays while still eating within the 8-hour window on other days.
Alternate day fasting can be a sustainable way to achieve weight loss goals while still providing opportunities for indulgences on non-fasting days. It also often goes hand-in-hand with a ketogenic diet, allowing for a better transition into ketosis.
Conclusion
Keto fasting is an excellent way to combine the benefits of both the ketogenic diet and intermittent fasting. It can lead to weight loss, increased energy, and better overall health. There are different methods of keto fasting, from the 16/8 schedule to the 24-hour fast and alternate day fasting, and it’s important to choose one that works best for your lifestyle and health goals.
Remember, starting any new diet or fasting regimen should be done carefully and with guidance from a healthcare professional. With dedication and discipline, keto fasting can be a transformative approach to optimizing your health and achieving your weight loss goals. What are you waiting for? Give it a try!