How can you make it easier to stick to a drastic lifestyle change in the long term? Attempting to fast while on a low carb diet, specifically, Low Carb Intermittent Fasting is a challenge but it is worth making the necessary lifetime adjustments.
What is Intermittent Fasting (IF)
Intermittent Fasting (IF) is an irregular meal program. Through fasting, the human body reacts to the pressure of changes in caloric intake and it gets stronger and more healthy.
Throughout IF, low carbs have just two tremendous benefits:
- Blood glucose levels that are stable stave off hunger for many hours.
- Fat loss through ketosis is maximized.
Some IF methods are also effective for weight reduction, particularly when coupled with a diet that is a low-carb. It induces a drastic drop of insulin and the hormone that stores fat while burning off fats is hastened too. It’s like you are turbocharging your low carb diet plan through fasting!
Low Carb IF not only requires fewer calories but it restricts your windows of meals. In some cases, you don’t eat for 14-20 hours or in extreme cases, 36 hours.
Low Carb Intermittent Fasting
The idea behind Intermittent Fasting is that you should be eating ‘ad libitum’ or ‘as far as you need’ during your “eating” window. However, Low Carb Intermittent Fasting adds the ‘low carb’ aspect to the mix. You also shouldn’t drink or eat anything of significat caloric value throughout your fasting period. The only colored drinks permitted are black tea or coffee sweetened with stevia or even Erythritol. You ought to be able to attain your macronutrient goals more efficiently this way.
Aim to your limit your everyday protein consumption and utilize fat as a “filler” to hold off on your hunger when maintaining carbohydrates low (20-30 g net carbohydrates). Bear in mind; if you consume more protein than needed during a long period (not merely every day or 2), you might lose fat, reduce your metabolic rate and therefore burn body fat. That is why muscle bulk is precisely what you wish to prevent.
Just like fat fasting, Low Carb Intermittent Fasting is a frequently employed daily diet strategy for breaking up through a tenacious month-lasting weight loss plateau. Although, it’s shown to have health benefits, IF isn’t necessarily a promise for weight reduction.
How Low Carb Intermittent Fasting Works
If you are currently fasting on a low-carb diet, your body is using fat stores for energy and body fat is lost. Fasting on a ketogenic diet is more advantages because the body has been drained from glycogen and will now utilize fat and ketones for energy rather than glucose.
Healthy eating is necessary for hunger control and also keeps us fuller for more. You will eat smaller portions frequently as your body becomes accustomed to fat and ketones as sources of energy.
How To Do Low Carb Intermittent Fasting
There are many strategies you can attempt, everything from short fasts (e.g., a 16-hour quickly), to longer fasts that persist for many days. Dr. Jason Fung provides a couple of cases of fasting regimens in those articles:
- Short Fasting Regimens (Less Compared to 24 Hours)
- Extended Fasting Regimens (24 More or Hours)
Types of Low Carb Intermittent Fasting
Skip one meal every so often.
It’s essential that you don’t force yourself to fast and get started feeling overly hungry. It ought to be a slow process, in which you gradually get the body used for it by placing your next meal away marginally daily till you bypass it. That is, in reality, what many keto-adapted individuals do – that they eat when they’re hungry as foods high in carbs, moderate in protein and low in carbohydrates cause strong cravings.
Divide a 24-hour interval into two sections/dividers (e.g., 18/6).
This allows drinking tea or water so that you are at least consuming something. It is possible also to get 16/8, 20/4 as well as 21/3 periods according to which suits you best.
Athletic people can do IF together with exercise.
Your post-workout meal ought to be the biggest one and you should to look closely at the macronutrients in your active versus resting times. Your target macronutrients then depend on your own goals (fat reduction, muscle loss or body recomposition). You need to make an effort and maintain your feeding window steady since this can allow you to stick with this strategy.
Plan alternate times of fasting with times of free eating while doing a low carb diet.
This strategy might be too intense for many people. I would not advise that you follow it unless you have tried one of these methods mentioned above. You can achieve it by adding two or one fasting days weekly.
Mixing Fat Fasting With Low Carb Intermittent Fasting
Rather than eating five small meals to a conventional Fat Fast, it is possible to attempt 1-2 routine high-fat foods that makes it less challenging to follow along.
Important Notes Before Starting
Do not try IF through the initial few months of a low-carb/ketogenic diet or whenever you follow a SAD (Standard American Diet).
This is essential as your system needs to adapt to the keto diet first before you try fasting. Your body may be using ketones for energy rather than glucose and you will have to get used to this process. Should you attempt to do it immediately, you won’t succeed as you will be glucose-dependent and hungry all the time.
Do not strictly plan low carb intermittent fasting; monitor and listen to what your body says. IF works better when done naturally.
If there is a time to you do not feel hungry, skip a meal. Can it be too late to consume? Skip dinner and have a bigger breakfast.
Do not force yourself to Low Carb IF, start slow.
Low Carb Intermittent Fasting ought to be natural and you shouldn’t confine and deprive yourself as stated previously. You’ll feel less hungry as soon as you adapt to the fasting. With avoiding snacking between meals begin. After that, consider skipping “routine” foods but only if you don’t feel hungry.
Keep yourself occupied.
It is easier to skip foods whenever you do not spend time close to the kitchen or have a hectic schedule. Even if you don’t feel hungry, then you might be tempted to have a bite when surrounded by food.
Do not anticipate that Low Carb IF will instantly fix all your issues.
IF can help you eliminate weight and live a long life, but that’s just one factor you need. Adequate sleep, anxiety levels, macronutrients & workout, and micronutrients are other factors you have to consider. Do not utilize IF as a “quick fix” if you consume more carbohydrates than you intended.
Caution: Low Carb IF isn’t for everybody.
As stated by the writer of Escape that the Diet Trap Dr. John Briffa, it should be avoided by individuals suffering from bulimia nervosa, anorexia nervosa, and Type 1 diabetes.
People with type 2 diabetes can do low carb intermittent fasting do it under clinical supervision since they might require modification for their medication.
Others individuals who need to avoid low carb intermittent fasting are usually stressed people, those who suffer from chronic anxiety and adrenal disorders, people who have insufficient sleep, and people that over-exercise.
No diet program will be perfect for everyone.
You have to decide first if low carb intermittent fasting is right for you. You ought to avoid IF if you experience side effects like irregular intervals, nervousness, insomnia, or hormone imbalance.
Considerations During Low Carb Intermittent Fasting
Stuff to Drink
Drink liquids that are zero-calorie during the hours og the IF to protect against dehydration. Tea and Coffee fall into this class. Zero calorie drinks and energy beverages don’t.
Adjusting Your Fast To Your Exercise Schedule
Low Carb Intermittent Fasting enhances Athletic performance, as long as you restrict the quantity of time spent fasting. If you’re exercising intensely, long periods of fasting aren’t usually recommended. There are methods for exercising and fasting which may produce striking results.
The body uses protein to provide a boost to muscle development while fasting. But remember to eat lean fats to obtain lean mass without losing weight.
Advantages of Low Carb IF
Fasting reduces appetite and entails limiting calories. With fasting, there is less pressure on calorie counting and lessens the chance of overeating.
The body reacts to the pressure of fasting in ways that promote endurance and health. Fasting helps combat diseases. Cells experience the strain of the fast and move into a kind of survival mode, providing the benefit and a heightened immunity over cells that are damaging.
Low Carb Intermittent Fasting reduces low-density lipoprotein or “poor” cholesterol. Additionally, it reduces your risk of gaining weight and developing diabetes, two risk factors for cardiovascular disease.
Restore Your Natural Conditioners
Fasting helps stabilize circadian rhythms. Fasting helps fix jet lag by resetting internal clock to the new time zone.