keto and intermittent fasting

6 Benefits of Intermittent Fasting while on Keto

If you have social media, I am willing to bet that you have seen countless mentions of the benefits of the keto diet.  I’m also willing to bet that the benefits of intermittent fasting have made its way to your feed as well. You are hearing about them both for good reason, they can both be very beneficial!  The great thing is though, that they are not exclusive of one another. Keto and intermittent fasting can actually work very well together.

What is intermittent fasting?

Intermittent fasting is term that refers to an eating plan that involves eating only over a certain period of time throughout the day and fasting through the rest.  For instance, many people follow an 8 hour eating plan, while leaving the remaining 16 hours for fasting.

What is Keto?

The Keto (short for ketogenic) diet is a diet that is very low in carbs and high in fat.  The goal of the reduction in carbs is to get your body into ketosis.

If you are curious as to how well these two health tools work together, check out this list below to see some of the great benefits.

Which is better keto or intermittent fasting?

Intermittent fasting and the ketogenic diet are both extremely effective healthy living lifestyles. Intermittent fasting and keto work so well together because fasting actually helps to kick your body into Ketosis.

How long should I intermittent fast for?

The most common ratio for intermittent fasting is 16 hours fasting and a 8 hour eating window – 16:8. The nice thing about this is you can adjust the schedule for what works best for your own personal schedule and lifestyle.

Can I do keto without intermittent fasting?

Yes, you don’t have to intermittent fast on the keto diet. In fact it just might be too much for you. When dealing with lifestyle changes I recommend starting one thing at time – so if you have been on the keto diet for a few months, then you might want to consider adding in intermittent fasting to help kick it up a notch.

6 Benefits of Intermittent Fasting While On Keto

1. Better Brain Function

Intermittent fasting is known to help build a protein within your brain (BDNF), which has been shown to improve memory, heighten learning and strengthen your neural pathways.  This is essentially saying that your brain will be able to function at a more efficient level.

2. Increases Muscle

Many people worry about fasting because they are afraid that they will lose muscle in doing so.  The truth is, a short fast actually boosts your natural levels of HGH (Human Growth Hormone). For those that don’t know, HGH is vital in building muscle, and those with higher levels of HGH will most often have lower body fat and improved bone mass. As a matter of fact, studies have shown that a 24 hour fast will increase your HGH levels by over 1000%.  That is most definitely not going to make you lose muscle!

3. Lowers Inflammation

One of my favorite benefits of both the Keto diet and intermittent fasting is their ability to help control inflammation.  If you have an autoimmune disorder or other inflammatory condition, you may benefit from both keto and intermittent fasting. Fasting has been shown to decrease oxidative stress and inflammation markers, which will make you feel better!

4. Boosted Weight Loss

I mean, don’t we all want a little help in the weight loss department?  Keto is well known for helping shed the pounds and intermittent fasting can boost it even further.  Studies have shows that eating all of your meals within an 8-10 hour window each day frees up the other 14-16 hours for burning calories.

5. Healthy Skin

Remember that boost in HGH we were talking about?  Yep, that helps your skin too! With more HGH comes thicker skin which means less wrinkles!

6. Slows The Aging Process

Yes, we have talked about the fact that you will have less wrinkles, but there is even more that intermittent fasting while on keto will do to help slow the aging process! Intermittent fasting boosts your stem cell production, which means your body can recover easier on a cellular levels, meaning your cells body-wide will be healthier!

What is your favorite benefit of either Keto or intermittent fasting?

Have more questions about the Ketogenic diet check out these resources:

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keto and intermittent fasting what to know about both


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