What are the advantages and disadvantages of Keto fasting or fasting in Keto diet and to whom is it recommended? Are such combined diets like Ketofasting healthy diets?
The opinion of some doctors is that two well-known and popular diets, ketogenic and fasting, promise you better results when you follow both at the same time. But can this hybrid approach be continued and adhered to?
Fasting in the keto diet means that your body gets used to consuming ketogenic food only at designated times and you have to fast for the rest of the day.
Some think that they have to endure a lot of hunger and thirst with this work. In this article, we will review this diet and answer important ketofasting questions.
What is Ketofasting?
Reducing carbohydrates and fueling the body with fat is the strategy of the ketogenic weight loss diet, or keto for short.
But if you’ve already lost weight using this method, you might want to consider speeding up your weight loss and combining keto with fasting to improve your results.
But can you try fasting in the ketogenic diet? The combination of the two diets became popular when fasting diet expert Jason Fang, author of The Fat Code, started using keto as a foundation along with fasting.
Now let’s see what is ketofasting diet? The ketofasting diet is a combination of the keto diet and the fasting diet: the keto diet is a high-fat, moderate-protein, very low-carb plan.
Fat makes up about 80 percent of daily calories, and you’ll consume between 20 and 50 grams of net and allowable carbs per day on the keto diet, depending on your personal needs.
A typical keto diet list eliminates most carbohydrates, even healthy foods like fiber-rich whole grains and most fruits, while favoring fats like avocados, olive oil, grass-fed beef, and sometimes even bacon.
The idea of this diet is to switch your body fuel from one that burns glucose (or carbohydrates) for one that relies on fat for energy. This state is called ketosis or keto adaptation.
Fasting diet is a dietary approach in which you don’t eat for certain times during the day and night and you get your stomach used to this with a nutritious meal plan.
In the ketofasting diet, you consume keto diet foods at certain times of the day, and because the keto diet contains high amounts of protein and healthy fats, you will feel full and at the same time consume the right nutrients.
Is the fast ketogenic diet recommended?
According to some experts, it makes sense to pair these two approaches and enter fast in the keto diet.
The keto diet increases the level of ketones in the body. During fasting, ketones also increase. When the body is in a state of ketosis, the body turns its fuel to fats because it does not have a source of carbohydrates or glucose.
Anyone who has been on keto for more than two weeks and wants to add fasting can do so with the approval of a nutritionist.
In general, doctors do not recommend people to start both keto and fasting at the same time. Switching from glucose as fuel to ketones is a big shock to the body’s system, and fasting is a significant change.
For this reason, people start with keto, then after a few weeks, they may consider adding fasting.
Features of Fasting in the Ketogenic Diet
Keto fasting allows you to achieve a series of key health benefits:
- lowers insulin and blood sugar levels,
- improves cardiovascular health,
- slows down aging,
- reduces the risk of various diseases such as cancer,
- burns stubborn fat,
- improves concentration,
- and raises the level of consciousness
You should not eat anything during your fast. During your mealtime, enjoy nutrient-dense keto foods like healthy proteins, some low-carb vegetables, and recommended fats.
Avoid breaking your fast with processed foods, high-carb meals, and dirty keto foods, as they can hinder the health benefits of fasting in the first place.
How many days does it take to fallow fasting diet?
Switching from glucose as a fuel to ketones (fat) is a big shock to the body’s system, and for this reason, people start the keto fasting diet with keto and after a few weeks to a few months of dieting, they can add fasting to it.
It is also important to choose the right timing. For example, fasting for 12 to 16 hours is a good routine.
But maybe it’s better to start with delaying breakfast so that the body gets used to a longer time without eating, and when the body adapts to the new eating pattern, breakfast should be eaten earlier and the time of fasting during the night will increase, because eating breakfast not only leads to better brain function, but it also improves metabolism and insulin sensitivity.
Of course, it is recommended that not to continue ketofasting for more than three to six months and then be moved to a standard low-carbohydrate diet. Nutritionists warn that the lack of nutrients may harm the body if this diet continues excessively.
Which foods should not be consumed in ketofasting?
Foods that need to be limited on a keto fasting diet include:
- All grains, even whole grains (wheat, rye, barley, corn, oats, millet, buckwheat, rice, buckwheat, sprouted grains),
- quinoa,
- bread,
- pizza,
- cookies,
- crackers,
- ice cream,
- cake Pudding,
- soda,
- meat,
- milk,
- almonds,
- protein,
- whey,
- gelatin,
- artificial sweeteners,
- refined fats and oils (such as sunflower, safflower, canola, soy, grape seed, corn), trans fats, such as margarine, milk gum (only a small amount of full-fat milk is allowed.)
For whom Ketofasting is not suitable?
This diet may not be suitable for people following keto as part of a diabetes management plan. It can be dangerous if these patients do not eat for a long time.
Also, if you have chronic kidney disease or a history of eating disorders, are undergoing active cancer treatment, or are pregnant or breastfeeding, you are unlikely to be a good candidate for this combined meal plan.
Plus, if you’re already following a keto diet and you’re happy with the way you’re eating and feel good, you don’t need to add fasting.
Leave a Reply