is it safe to do both keto and intermittent fasting at the same time?
It is very likely that you have heard of intermittent fasting. It has become a popular trend in health and fitness, but it has been around for many years. People following a ketogenic (keto) diet often wonder is it safe to do both keto and intermittent fasting at the same time. We will explore what it is and how it impacts your body. The following are all very common questions and we will address each of them throughout this article:
- Who should partake in intermittent fasting?
- Is it for you?
- How do you incorporate intermittent fasting into your life?
Intermittent fasting can provide many health benefits including weight loss. Here, we will take a look the question “is it safe to do both keto and intermittent fasting at the same time?”
intermittent fasting and keto
Is it safe to do both keto and intermittent fasting at the same time? We will start out by saying that the keto diet and intermittent fasting are like peanut butter and jelly. They work well together, and if you can properly utilize these two, you will notice benefits, energy, and mental clarity like you’ve never experienced before.
Many people would say that their body’s main energy source is carbohydrates. In a ketogenic diet, you are eliminating the carbohydrates that your body burns first. In doing this, your body will begin to burn fat for energy. This may sound a little confusing at first, mostly because people are not used to having high fat diets. You likely have been told that you should avoid foods high in fat because it could cause serious risks to your health. With that being said, let’s answer the question: what does the keto diet focus on? The basis of the keto diet is to devise an eating plan that helps your body reach ketosis. More simply put, it is a low carbohydrate and high fat diet. It consists of very little carbohydrates, moderate protein and focuses on healthy fats. Fats will constitute approximately 60-80 percent of your daily calories. For some, making a switch to a ketogenic diet can be hard. With the right tools it can be a smooth transition that your body will adjust to quickly.
Ketosis is a metabolic process where your body uses fat for energy instead of carbohydrates. A ketogenic diet encourages your body to become efficient at burning fat. An interesting response within the body while practicing the keto diet is that the liver can turn fat into ketones and supply energy to the brain! These ketones are a byproduct of breaking down fat. When following a keto diet, they are the main source of fuel because ketones cause your body to burn fat as an energy source, rather than just burning up the glucose (carbohydrates and sugars).
Keto and Fasting
These two are best friends, the dream team, a match made in heaven, the power couple, two peas in a pod… I think you get the gist. Ketosis and fasting can be magical when it comes to your success on the diet. Fasting may seem intimidating at first, and you may want to ease your way in. Once you become fully fat adapted, fasting comes easily, and you may even need to remind yourself to eat.
What is intermittent fasting? Fasting has been around for thousands of years. Intermittent fasting, by definition, is an eating pattern where you cycle between periods of fasting and eating. The most common way to fast is by skipping breakfast and having an eating window during your day. Your body will adjust to your fasting, and you will find yourself not being nearly as hungry as you used to be. The good thing is, most of your fast is completed while you are sleeping. The 16/8 method is the most popular (and in our option the best) method for intermittent fasting. This is an eight hour window of eating and 16 hours of fasting. When you eat larger meals in your window of time for eating, you will notice you won’t be consuming the “snack calories,” which is often one of the reasons why people gain weight and can’t figure out why. Ideally, you will want to have your meal window be between 12 pm – 8 pm, which is a 16 hour fast. This might seem difficult, but you’ll be amazed how much your appetite can change. We encourage you to test this out, see if it works for you. We recognize that fasting is not for everyone, and if you have concerns, definitely consult with your healthcare professional!
There are many health benefits of intermittent fasting. With all of this information, you might be wondering is it safe to do both keto and intermittent fasting at the same time. We believe that most everyone can benefit from intermittent fasting. The health benefits are countless! The only way to know if it works for you is to give it a try! It is shown to aid in weight loss as well as impact body and brain health which can increase the longevity of your life. Some of the benefits of intermittent fasting include:
- Powerful weight loss tool
- Increase metabolic rate
- Lower insulin levels
- Increased growth hormone levels (HGH) which has benefits of gaining muscle and increasing fat loss
- Lower chronic inflammation
- Improve heart health
- Improved focus and brain health
- Anti-aging properties
- Protect against type 2 diabetes
- Improved fitness and enhanced fat burning
breaking your fast
Generally speaking, we use the rule that consuming anything over 50 calories will break your fast. Here are a few tips for keeping your fast going and what to do when you break it: consider bulletproof coffee, Keto Magic and the Top Notch Nutrition Burn supplement. Let’s take a closer look at each of these:
When you are fasting, we highly encourage you to start drinking fat fueled coffee in the morning as your first “meal.” It is loaded with fats among countless other benefits, so you will notice that you feel full and satisfied with just your morning drink. If you drink fat fueled coffee, you may notice it is an easy task to fast until noon. You may even find yourself not very hungry when lunchtime rolls around! Most bulletproof coffee recipes will exceed the caloric recommendation that we mentioned above. One option, if you want to avoid breaking your fast, would be to use ½ scoop of Top Notch’s collagen protein mentioned below. The serving size is one scoop which contains 91 calories, no sugar, 6 grams of fat, 1 gram net carbs and 10 grams of protein. Bulletproof coffee can be incorporated easily into a keto diet. It’s so tasty and has so many benefits. Let’s start out looking at some of the health benefits of coffee: people feel more alert and energized, it has been shown to improve brain function, aids in fat burning and boosts metabolism. It is important to watch for the quality of coffee. Make sure you choose coffee that has been harvested and roasted for the best consistency and freshness. Top Notch Nutrition Coffee is an excellent choice for coffee on keto. It is air roasted in small batches to ensure the highest quality, consistency, and freshness. Top Notch coffee will never taste bitter, burnt, or too acidic.
Bulletproof coffee usually has butter and medium chain triglycerides (MCTs) added to it. Then all the ingredients will be blended together. What are MCTs? They are a type of fat that is metabolized differently than the longer chain triglycerides. The fatty acids provided by the butter and MCTs enter the bloodstream immediately because they do not need to be processed by the liver. Once in the bloodstream, they are quickly used for energy because they are converted into ketones. One of the most frequently used sources of medium chain triglycerides is coconut oil. There are other oil and powder supplements available. For example, Top Notch Nutrition’s collagen protein could be added to your coffee. Success was found by combining 100% hydrolyzed marine collagen, avocado powder, pure C8/C10 medium-chain triglyceride (MCT) oil powder and grass fed butter powder. Having the healthy fats incorporated into this product allows your body to use that for energy on a ketogenic (keto) diet. A few of the other results noted for those that consume bulletproof coffee are: ability to focus, less hunger, more energy and alertness.
This product is an exogenous ketone product developed by Top Notch Nutrition. There is a lot of science behind exogenous ketones to support how they work in the body. Particularly, Keto Magic not only raises blood ketone levels and induces ketogenesis, but with patent-pending ingredient, butyric acid, it is also the only exogenous ketone supplement that helps lower glucose levels at the same time as raising ketone levels. It is also known to reduce hunger and cravings, increase energy, increase athletic performance and improve focus. Keto Magic is intended and proven to enhance your benefits of ketosis by:
- Increasing fat burning
- Improving athletic endurance
- Raising blood ketone levels
- Improving focus & mental clarity
- Increased energy
- No crash or jitters
What does this product have to do with intermittent fasting? Keto Magic is great for intermittent fasting, athletes, and workout enthusiasts. It can be used to workout fasted in the morning for instant fat-burning as fuel source during your workout. Keto Magic also raises ATP levels, also known as intracellular energy transfer. What is ATP? Adenosine triphosphate is a complex organic chemical that provides energy to drive many processes in living cells. The processes include but are not limited to: muscle contraction, nerve impulse propagation, and chemical synthesis.
Top Notch Burn
We recommend that you take this product with your first meal after fasting. This product is a fat burner, appetite suppressant, stress reducer and energy booster, often referred to as a thermogenic supplement. What does thermogenic mean? It means “heat producing.” The body generates more heat when it burns calories. Thermogenic supplements are ones that boost metabolism or increase fat burning. An issue with most other brands is they either target one of these benefits or the other. When it comes to fat burning all four of these must align. Top Notch Burn is the only fat burner specifically designed to do all of these, including reducing your cortisol levels. Many other brands actually increase your cortisol levels, which will stop fat burning no matter how many thermogenic ingredients they include. If you live a fast paced and/or stress filled life, it could be your elevated stress also known as cortisol levels that are keeping you from losing weight. This is what many other fat burners forget to That is why one of the main ingredients in Top Notch Burn is ashwagandha! Ashwagandha is scientifically shown to help reduce cortisol levels along with so many other amazing health benefits, to ensure you reach your weight loss goals!It can be so frustrating when you have put in the hard work, but just can’t get rid of that last bit of weight. It may be that you just need to boost your metabolism. Top Notch Burn will boost metabolism while creating a thermogenic effect and giving you an amazing energy boost without a lot of caffeine that you may find in other products.
In this article, we have addressed the question, “is it safe to do both keto and intermittent fasting at the same time?” We looked at what intermittent fasting is and how it impacts your body. It can provide many health benefits. We know that the benefits to finding a healthy, balanced diet are great and that the decision is one that needs to be made based on your health history, overall goals and in consultation with your primary care physician. Our goal here is to assess your options regarding intermittent fasting so that you can make an educated decision regarding your health journey.
A lot of work goes into finding a sustainable diet that will produce results. Despite the research and information available to us today, not everyone will have the same results even if they are following the exact same plans. Everyone’s body will respond differently, and it is up to you to make changes until you find the plan that works the best for you. Intermittent fasting may not be for everyone but the only way to find out is to give it a try!