Keto and Fasting
Intermittent fasting and keto diet: getting weight loss results
Are you interested in fasting, but don’t know where to start? You’ve come to the right place.
Fasting can help balance hormones and improve autoimmune diseases when dealing with PCOS, Hypothyroidism or Hashimoto’s. It’s also a proven weight-loss method.
Read on to discover how fasting and keto works, when to start, and if it’s right for you.
What is keto fasting?
There are multiple types of fasting but the most common is intermittent fasting. This approach involves intentionally not eating during specific times throughout the day (and night) as per a weekly schedule.
Many people follow the 5:2 plan; eating normally for 5 days and fasting for 2. While others may fast on alternate days.
Keto fasting is the combination of the ketogenic (keto) diet and intermittent fasting. This is a high-fat, low-carb plan which forces your body to rely on fats for energy.
Combining keto and fasting can help you to reach ketosis (where your body burns fats rather than carbohydrates) faster, often resulting in greater fat loss and more energy.
What are the benefits of intermittent fasting on keto?
There are so many benefits to fasting. Firstly, it resets the body which helps to improve eating behavior. By making you more in-tune with your hunger and fullness, it can result in consistent weight loss while reversing your hormone imbalance.
This is particularly helpful for those with autoimmune diseases such as Hashimoto’s and Hypothyroidism. Both of these disorders impact the thyroid which produces hormones that support the metabolism. When these hormone levels are too low, your metabolism slows down and it becomes harder to manage weight gain.
In addition to weight loss, other benefits of fasting are:
- improves memory and brain activity
How long should I fast for?
Fasting typically occurs for about 14-16 hours anywhere from 1 day per week to 5 days per week. If you fast too often and for too long, your metabolism will adapt and slow down – so it’s important to only fast intermittently to get weight loss results.
The Keto Girl Method recommends sticking to 5 days or less and a maximum of 16 hours per day to keep your metabolism metabolically optimal (i.e. prevents it from adjusting and becoming sluggish).
Can you drink while fasting on keto?
Yes! You should try to drink 0.5 – 1 gallon of water while fasting. You release a lot of water while cleansing carbs and sugars so it’s important to stay hydrated.
Bone broth is another great option. It provides electrolytes and collagen and helps to increase fullness and reduce those “hunger” headaches.
When you start fasting, the Keto Girl Method recommends drinking broth; but you should always have it on hand for when you need it. Top tip: make bone broth in bulk and store it in the freezer in ice trays or pouches.
Is keto fasting right for you?
It really depends on how it makes you feel – fasting looks different for everyone. But with that said, it should feel like it’s a rest for your body – this is a great sign that your body favors fasting!
While you’re fasting, take note of how your body feels and respect what it is telling you. It may take several months to figure out a good weekly and monthly rhythm. Everyone fasts differently and feels differently… it is not cookie-cutter. Pay attention to how you feel during and after your fast.
Fasting is right for you if:
- you feel energized
- have decreased sugar cravings
- an improved mood
- consistent weight loss
Fasting might not be right for you if…
- you feel on edge or irritable
- have increased hunger or a tendency to binge
- are short of breath
- feel nauseous
- have headaches
There is an initial adapting phase to fasting. However, if a handful of these issues persist, you may be overdoing it, and your body is likely trying to tell you to stop! This is okay – take a break or decrease the amount and duration of fasting.
Tips for keto fasting
Plan your fasting hours: start small by fasting for 12 hours and work your way up to 16 hours per day.
Prep meals in advance: avoid the urge to grab unhealthy foods when you’re at your most hungry!
Have Keto-friendly snacks ready: fill your snack cupboard with my favorite gluten and dairy-free keto snacks for when your fast is over.
Stay hydrated: drink lots of water and fluids packed with electrolytes to avoid keto flu or feeling lightheaded – plain tea and coffee is also allowed.
Fasting should be seen as self-care: it is NOT a punishment because you ate too much or an unhealthy meal. Remember to mindfully fast, honor your body, and take note of how you feel.
Lose 25+ pounds with Keto Girl Coaching
Are you struggling to lose weight no matter how hard you work out? Not sure if fasting is right for you?
I hear you. Knowing what to eat, when, and how much is not easy – especially when you have an autoimmune disorder to contend with. But with the right diet, you can lose weight AND get off thyroid medication!
I’ve taught hundreds of women to eat mindfully, keep their metabolism optimal, and reduce their symptoms. And with my proven Keto Girl Method, you can do it too!
Want in? Join my Keto Girl program today and start losing weight for good.