Intermittent fasting and a ketogenic diet make a good combination to improve weight loss. However, in order to get the most benefit from intermittent fasting, you must use it properly.
What Is Intermittent Fasting?
Intermittent fasting is a dieting technique that uses the timing of your meals to help you lose weight faster. Three main approaches are available to people who practice intermittent fasting: skipping meals, taking a 24-48 hour cleanse, or eating within a specific window. You can use these approaches to boost your weight loss once each week, twice each week or even daily, depending on your body’s response.
How Does It Work?
Intermittent fasting works by helping you to increase the amount of food you take in at one time while limiting your overall calorie intake. Over time, your body adjusts to fasting, and you will find that you aren’t as hungry as you once were. While you are in your fasting state, your body will break down fat and use it for energy. This is similar to the way ketosis works.
How Long Can You Fast?
It is possible to survive for long periods of time without food. In fact, Gandhi lived without food for 21 days. Studies have shown that even longer periods of fasting are possible. However, it is common for people to feel very hungry at the beginning of a long fast, making it harder to continue.
Benefits of Intermittent Fasting
Intermittent fasting offers a number of different benefits, including:
- Better blood lipid levels
- Improved testosterone levels
- Lower risk of cancer
- Improved mental clarity
- Improved fitness
Does It Affect Muscle Mass?
Researchers have conducted studies to determine whether intermittent fasting and ketogenic diet compromises muscle mass. These studies showed that intermittent fasting periods lasting 16 hours led to a decrease in fat mass, but muscle mass remained the same. A second study showed that intermittent fasting can actually increase muscle mass, endurance and strength when combined with resistance training.
Autophagy is a process the body uses to clean up mitochondria and damaged proteins within muscle cells. If this process isn’t activated, the damage remains and the muscle cells will die. Research has shown that intermittent fasting and ketogenic diet can be used to activate autophagy.
Concerns about Refeeding Syndrome
When someone fasts for longer than five days, something called the “refeeding syndrome” is a possible complication. This syndrome occurs because of imbalances in electrolytes and fluids that develop when the person starts to eat again. For this reason, it is best to keep a fasting and ketogenic diet shorter than five days. You should also breakfasts with meals that are high in minerals and low in carbohydrates.
Combining a fasting and ketogenic diet together in your dieting plan can dramatically improve weight loss, fitness, and many other aspects of your health. To get the most out of your fasting and ketogenic diet, it is important to use a safe fasting approach, breakfasts with healthy meals and use supplements that increase the effectiveness of this dieting technique.
BHB Boost, for example, helps your body burn fats instead of carbohydrates while you are in a fasting state. Another useful supplement is Fasting Formula, which helps suppress your appetite so you can fast more comfortably: