There’s a never-ending list of things to talk about with keto. Although I put out a meal plan that comes with a pretty large PDF packed with tons of information about it, I still find topics to focus on. For today’s keto-themed post, I’ve decided to look into intermittent fasting. Read on and learn about intermittent fasting (IF) and keto, and whether or not the two are a match made in heaven.

Let’s Bring You Up to Speed

Before we really get into the meat of this post, let’s do a quick rundown.

• Keto, or the ketogenic diet, is a diet that induces and supports ketosis.
• Ketosis, or dietary/nutritional ketosis, is when you’re body switches its main fuel source of glucose (carbs) over to mostly ketones and fat, with very, very small amounts coming from glucose. It is not the same as diabetic-related ketoacidosis. Our body naturally enters ketosis during fasting and sleep (which is a form of fasting). The goal of keto is to extend this state when we’re awake.
• Ketones, or ketone bodies, are an alternative source of fuel for the brain and come with a variety of benefits. These include balanced moods, lower inflammation, and energy, to name a few.
• Intermittent Fasting (IF) is when you cycle between feasting (eating) and fasting (not eating). These periods come in various ratios and can be practiced a number of ways. Some people will do it by skipping either breakfast or dinner, eating only two of the three main meals of a day. Others aim for a specific number of hours for fasting; as little as 12 hours to as much as 24 or more (with the latter done under medical supervision). (For more info, read my post on it here.)

Why Do Keto and IF at the Same Time?

Entering ketosis can be a bit tricky, especially for people coming off a typical processed food diet. Dietary ketosis demands a lot of metabolic alteration, so it’s not an overnight miracle. With keto, you have to do the work. There’s no “cheating” your way into ketosis. Either you’re in it or you’re not.
However, there are ways you can quicken the process.

Remember what I wrote before about ketosis? It happens during a state of fasting, like sleep. With intermittent fasting, you’re giving your body a chance to continue producing ketones even when you’re awake. And during this state, insulin goes down, and glycogen (a stored form of glucose) decreases. As a result, your body starts burning fat and making ketones for fuel. Over time, metabolism goes up, and the body starts getting fat from stubborn areas like the belly. (This is what’s known as thermogenesis.) So long as you don’t break the fast with any food or drinks like smoothies, you’re going to remain in ketosis.

Who Should NOT Do Keto and IF at the Same Time

There’s always a flipside to the coin. And in regards to Keto and intermittent fasting, there are exceptions to the rule. Not everyone is going to respond to this combination.

If you’re a complete newcomer to eating a healthy diet, then adding on the practice of intermittent fasting may be too much for you to handle all at once. Only consider adding IF if you feel comfortable with changing your eating schedule.

Certain health conditions also don’t do well with IF. These include diabetes and heart disease. If you’re going to be practicing IF on top of your keto diet, consult with your healthcare provider to make sure it’s right for your situation. Pregnant and breastfeeding women are also advised to avoid IF. Another thing to note is stress. Because stress raises both blood sugar and cortisol (a stress hormone), it will definitely make it difficult for you to maintain a state of ketosis. Fasting is a form of stress (albeit a good one); it can definitely add to the load if you’re already trying to deal with stress. So, if you’re currently undergoing a ton of stress, you may want to hold back on IF until it gets resolved. (Read my post here for some things that can be done to help.) And finally, if you have a history of or are just recovering from an eating disorder, then restricting meals through IF might be a potential trigger. Again, work with a qualified specialist to make sure it doesn’t lead to any problems.

Final Verdict

So, should you be practicing IF and keto?

If you’re looking to speed up and smooth the transition to keto, definitely give it a shot. Fasting alone comes with plenty of benefits, especially when it comes to longevity. Combining it with the mental and physical benefits of keto is definitely a winning combination.

However, if you’re just figuring out how to eat right and getting used to the keto diet alone, then adding on IF may potentially be too much for you to handle. Pre-existing conditions like heart disease and diabetes are also things that could potentially be exacerbated by IF. Those with chronic stress, a history of eating disorders, and pregnant and breastfeeding women should also avoid doing IF.

It’s not the end of the world if you don’t practice IF. Getting into and staying in ketosis is not a sprint; it’s a marathon. It takes time, effort, and patience. After that, it’s a part of your lifestyle. Intermittent fasting is just one of many different things you can do to improve your health.

Sources:
[1] https://www.healthline.com/nutrition/intermittent-fasting-and-keto#bottom-line