If you have been doing a Ketogenic Diet for some time, you have likely heard about intermittent fasting. As this is a big topic for many, we decided to help by sharing How to do Intermittent Fasting on Keto. This guide will help you to understand the benefits, as well as who to manage this in your regular schedule.
How to do Intermittent Fasting on Keto
The basic definition of intermittent fasting is a schedule of eating and not eating. It occurs when you choose for a period of time to abstain from eating. This, for some, can mean a variety of things, but in relation to the Keto diet, it typically means abstaining from eating any food for a period of 16 or more hours of fasting.
Choose a period of time you can easily manage to fast.
Typically, intermittent fasting in a Ketogenic diet includes eating 2 meals per day, and fasting overnight and into the mid-day hours. There are a few popular methods, but they range from a 16 hour fast to a 20 hour fast. This usually includes patterns similar to below.
- Eat between 12 pm and 8 pm, then fasting from 8 pm to 12 pm the following day.
- Eat between 1 pm and 7 pm, then fasting from 7 pm to 1 pm the following day.
- Eat between 2 pm and 7 pm, then fasting from 7 pm to 2 pm the following day.
By skipping that early meal of the day and eating only a late lunch and dinner, you are allowing your body to fast for a period of time that can, when done on occasion, will boost your fat burning ability.
Make sure to eat your daily macros during the time when you aren't fasting.
One key point to maintain when doing intermittent fasting is to make sure you are still eating your macros each day. Just because you are fasting for a period of time, does not mean you should skip eating regular meals. You will skip a select time period, but you will continue to eat. This makes your other two meals that day a much larger portion.
This can be tough for some to do but isn't impossible. Simply choose larger caloric items to eat during your meal times. A Keto meal plan for this might include something like a large breakfast bake of eggs, sausage, and cheese or a large serving of hamburgers or chicken with a half an avocado or more.
Note: During your fasting period, you are allowed coffee, tea, water, and any no-calorie Keto approved fluids.
Watch your personal medical needs closely.
As always, we have to remind you that we are not medical professionals. If you have any medical conditions, you should be consulting with your physician. Even if they have approved the keto diet for you, check with them in regards to intermittent fasting. For those with blood sugar or similar issues, this can be a choice that just won't work. Going without nutrients during that time could be more harmful than beneficial. Be aware of your physical needs.
Intermittent fasting is a great option to help accelerate the keto diet and weight loss. Be careful with fasting, but take advantage of the benefits that come with this common keto diet addition.