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- Keto diet and intermittent fasting are two methods of weight loss that have gained popularity in recent years.
- Both can put the body into a state of ketosis, resulting in many identical benefits.
- However, scientists are still studying intermittent fasting and the keto diet. It is therefore best to consult a doctor before drastically altering your eating habits, especially two changes at the same time.
Keto diet and intermittent fasting are two popular and effective ways to lose weight fast. Both methods lead to similar changes in the body: more ketones, lower blood sugar and, at least anecdotally, an improvement in mood and mental clarity. Both also call for fewer snacks, although the keto diet limits the snacks you eat during intermittent fasting.
It is usually safe to experiment with keto diet or intermittent fasting (even if it is always better to consult a doctor beforehand). But is it safe to combine the two? First, let's examine what these two weight loss approaches do for the body and how these processes might interact.
The keto diet
In simple terms, ketosis is a metabolic process in which the body begins to burn fat as fuel, instead of sugar (glucose). Ketosis occurs naturally when the body does not have enough glucose to be used for energy. He turns to stored fats, which are converted into ketones that are distributed by the blood to muscles and other tissues. The keto diet triggers this process by appealing to a high fat and low carbohydrate diet, which results in lower blood sugar and insulin levels.
Although scientists are still studying exactly how ketosis affects the body, some studies suggest that keto diets can:
Cutting carbohydrates is a sure way to put your body in a state of ketosis. Other? Young.
Three meals a day are the norm in developed countries, but in terms of human evolution, it's a relatively new idea. The routine of breakfast-dinner-dinner was probably set up by Europeans, some of whom scoffed at "uncivilized" Amerindians who had no fixed meal and had changed their eating habits over the years. seasons. But, as a professor at Yale University and author of Food: the history of taste Paul Freedman argues that there is no biological reason to eat three meals a day at specific times.
Research shows that replacing dietary habits with controlled fasting can be beneficial to health, including intermittent fasting, which can include fasting for several days at a time, fasting 18 hours a day, and consuming six hours a day. remaining, and similar approaches.
Studies suggest that intermittent fasting can:
A particularly interesting benefit of intermittent fasting is that it appears to be effective in increasing insulin sensitivity, indicating how cells respond to insulin – the hormone that orders cells to let sugar enter to be able to used as fuel.
"The foods we eat are broken down by the enzymes in our gut and eventually become molecules in our blood," wrote Monique Tello, MD, MPH, for the Harvard Health Blog. "Carbohydrates, especially sugars and refined grains (such as white flour and rice), are quickly converted into sugar, which our cells use to produce energy." If our cells do not use it not entirely, we store them in our fat cells.Fats.But sugar can only enter our cells with insulin, a hormone made in the pancreas.Insulin introduces sugar into fat cells and maintains it in this location. "
But for reasons that scientists do not fully understand, our cells may become insulin resistant, which can cause your pancreas to produce too much hormone and, therefore, not enough, once this one tired. Intermittent fasting can break this cycle by putting your body into a fasting state in which it does not overproduce insulin, as Dr. Jason Fung told Bulletproof Radio podcast:
"If you become very resistant to insulin, your insulin levels are constantly on the rise, your body is still trying to transfer energy into the fat cells, and then you feel cold, tired and disgusting.This is the real problem.The resistance really depends on two things, not only the high levels, but the persistence of these levels, but what people have understood is the insulin resistance because it depends on these two things, a period of time when you can get a very low insulin level will break that resistance because it breaks that persistence, not just the levels, but the persistence of those levels. "
Combining the keto diet with intermittent fasting
The main link between the keto diet and intermittent fasting is that they can both cause ketosis, which usually results in lower blood sugar and insulin levels, and therefore weight loss. But are they sure to do it together?
Intermittent fasting will almost certainly help you achieve ketosis faster than a single keto diet, usually within 24 hours to three days. It is safe to say that in terms of weight loss, the combination of these two approaches is likely to improve the efficiency of the other. But that does not mean that everyone should do it.
Intermittent fasting and keto diets have been associated with mood problems in the weeks following the onset of one or the other – irritability, anxiety, depressive symptoms. (For keto diets, we often talk about "keto flu.") It's perhaps not surprising that a drastic change in eating habits leads to mood swings and, of course, reports Anecdotal evidence suggests that these symptoms tend to go away eventually people stick to their new routines. Nevertheless, it is best to consult your doctor before making such a dramatic change, especially if you already have a psychiatric condition or condition that is significantly affected by blood sugar and insulin levels. , like diabetes.
If you want to combine intermittent fasting with keto diet, consider Perfect Keto's advice:
"Be sure to eat enough Intermittent fasting naturally helps you eat less during the day, but make sure you eat nutritious ketogenic foods to avoid deficiencies or metabolic problems." Use a website or app to calculate Ideal caloric intake your ketogenic macros for each day, and then follow them to make sure your nutrition is sufficient.
Measure your ketone levels. Although fasting can really help you stay in ketosis, it is still important to make sure you do not eat too much carbohydrate or do anything else to chase you out of ketosis. Follow your ketones often to make sure you are really ketosis! "
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