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How to Do Keto and Intermittent Fasting?
The Ketogenic diet and Intermittent Fasting seem to be the buzzwords of the health and wellness community in recent times. These two diets are considered to be the most effective ways to lose weight, improve overall health, and increase longevity. However, people often struggle to combine these two diets because they feel it might be too restrictive or challenging to manage. But don’t worry, in this blog post, we will walk you through how to do keto and intermittent fasting in the most effective way possible.
But before we delve into that, let’s understand what these diets are and their benefits. The Ketogenic diet is a low-carb, high-fat, and moderate-protein diet that puts your body into a state of ketosis, where it burns stored fat for energy instead of carbohydrates. Intermittent Fasting is an eating pattern where you cycle between periods of eating and fasting, and it helps promote weight loss, reduce inflammation, and improve heart health.
Now that we have a basic understanding of these two diets, let’s dive right into the methods of combining them effectively.
Method 1: 16/8 Method
The 16/8 method is the most popular method of Intermittent Fasting, where you only eat in an 8-hour window and fast for the remaining 16. This method is relatively easy to follow and fits perfectly with a Ketogenic diet as it allows you to consume all your daily calories in a short period, giving your body enough time to go into ketosis. Here’s how you can follow this method:
1. Skip Breakfast – Instead of having breakfast, drink green tea or black coffee, which helps suppress your appetite and boosts your metabolism.
2. Consuming Water – Drink plenty of water to keep yourself hydrated throughout the day.
3. Lunch Time – Have your first meal of the day between 12 PM to 2 PM, ensure that it is a high-fat, moderate protein and low-carb meal.
4. Snacking – You can have a low-carb snack in between your meals to keep your hunger at bay.
5. Dinner Time – Have your last meal of the day between 6 PM to 8 PM, make sure that it is low-carb, high-fat and moderate in protein.
6. Sleep – After having dinner, ensure that you sleep for at least 7-8 hours to allow your body to repair and rejuvenate.
Method 2: OMAD (One Meal A Day) Method
OMAD (One Meal A Day) is a more advanced form of Intermittent Fasting, where you only eat one large meal a day, usually within a 1-hour window. This method is beneficial for individuals who have a busy schedule and prefer to skip their meals during the day. However, it’s essential to note that it’s quite challenging to follow and requires proper planning and preparation. Here’s how you can follow this method:
1. Planning – Plan your meal, ensuring that it is high-fat, moderate-protein, and low-carb, and includes all vital nutrients that your body needs.
2. Hydration – Drink plenty of water, black coffee, or green tea throughout the day to keep yourself hydrated.
3. Window Time – Choose a 1-hour window to consume your meal, ensure that it is before 6 PM, and stick to that time every day.
4. Start Slow – If you’re new to this method, start by skipping breakfast and having lunch, and gradually reduce your meal frequency.
Method 3: 24 Hour Fast
The 24-hour fast is one of the most effective ways to lose weight, detox your body, improve your immune system, and increase longevity. This method involves fasting for 24 hours once or twice a week and consuming your regular meals in the remaining days. Here’s how you can follow this method:
1. Choose Your Day – Pick one or two days in a week where you’ll fast, ensure that it fits perfectly with your schedule.
2. Water Intake – Drink plenty of water throughout the day to keep yourself hydrated, and add some electrolytes to avoid muscle cramps.
3. Distraction – Keep yourself busy and distracted with work, exercise, or hobbies to avoid hunger cravings.
4. Break Fast – Break your fast with a high-fat, moderate protein, and low-carb meal to ease your digestive system.
In conclusion, combining Ketogenic diet and Intermittent Fasting can provide you with numerous health benefits. The methods discussed above are just a few ways you can combine these two diets effectively. When choosing any of these methods, pay close attention to your body, and adjust accordingly. With time and patience, you’ll find the right balance between these two diets, and you’ll notice remarkable changes in your health and overall well-being. So, don’t hesitate to try it out, and take charge of your health today.