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How to Do Keto and Intermittent Fasting: Top Methods and Tips
Keto and intermittent fasting are two of the most popular diet trends nowadays. Both have been found to promote weight loss, boost energy, and lower inflammation. But how do you combine them? In this post, we’ll discuss the best ways to do keto and intermittent fasting, as well as the benefits of these two diets.
How to Do Keto and Intermittent Fasting
Method 1: 16/8 fasting with keto
The 16/8 fasting method involves fasting for 16 hours and eating within an eight-hour window. This approach can be combined with the keto diet, which relies on high fat, low carb, and moderate protein consumption.
To do this method, you can start by having your last meal at around 8 pm and then fast until noon the next day. During your eating window, you can have two meals that are high in fat, moderate in protein, and low in carbs (less than 50 grams per day).
Examples of keto-friendly foods to eat during the eating window include:
– Avocado, nuts, and seeds
– Fatty meats like bacon, sausage, and pork belly
– Eggs and cheese
– Low-carb veggies like spinach, kale, and broccoli
Remember to drink plenty of water, tea, or coffee during your fasting period, and avoid snacking or eating anything outside your eating window.
Method 2: OMAD with keto
OMAD or “one meal a day” is a stricter form of intermittent fasting that involves eating one large meal within a one-hour window and fasting for the rest of the day. This approach can be combined with the keto diet for maximum weight loss and fat burning.
To do this method, you can have your one meal at around noon, which can include:
– A big salad with plenty of leafy greens and avocado
– Fatty meats like salmon or beef
– Low-carb veggies like zucchini or cauliflower
Again, it’s important to avoid snacking or eating anything outside your one-hour eating window.
Method 3: Alternate-day fasting with keto
Alternate-day fasting involves fasting every other day, and this approach can be combined with the keto diet for a more flexible but still effective way of losing weight.
To do this method, you can consume less than 500 calories on your fasting days and eat within a six- to eight-hour window on your non-fasting days. Your meals should always be high in fat, moderate in protein, and low in carbs.
A sample meal plan can include:
– On fasting days: black coffee, green tea, or bone broth for breakfast and lunch, then a small keto-friendly meal for dinner like grilled chicken and veggies
– On non-fasting days: eggs and bacon for breakfast, a salad with grilled steak for lunch, and a keto-friendly pizza or burger for dinner
Remember to listen to your body and adjust your meals and fasting routine as needed. Don’t push yourself too hard or deprive yourself of nutrients.
Conclusion
Keto and intermittent fasting can be powerful tools for losing weight and improving health, but they also require discipline and attention to detail. By combining these two diets, you can achieve even better results and enjoy more benefits like increased energy, improved mental clarity, and reduced inflammation.
If you’re new to keto or intermittent fasting, it’s best to start slowly and consult a doctor or dietitian if you have any health concerns or conditions. Remember that these diets are not suitable for everyone, and they may require some trial and error to find the best method that works for you.
Overall, the key is to find a sustainable and enjoyable way of eating that fits your lifestyle and goals. Whether you choose to do 16/8 fasting with keto or alternate-day fasting with keto, make sure to nourish your body with high-quality, whole foods and listen to your body’s hunger and satiety signals. With patience and perseverance, you can achieve the body and health you desire.
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