Intermittent Fasting

Intermittent Fasting


there’s a lot to get used to and keep
track of when adopting a ketogenic diet but once you have the basics down like
your new grocery list and meal planning there’s something else to keep in mind
success on a keto diet isn’t just about what you eat though that is essential
it’s also about when and how often you eat intermittent fasting sometimes
called if’ is a trending topic in some diet & Wellness communities and relevant
to those of us on keto – when done properly if’ can be a powerful tool to
break through a weight loss plateau or ramp up your fat burning before you
consider if’ it’s important to know what your macros are and how to track them to
review this concept watch the ruled me video understanding macros and the keto
calculator or read the article on ruled.me titled ketogenic calculator another
thing to remember is that you certainly don’t have to fast on a ketogenic diet
some people find it helpful and doable and others do not
there’s no reason to restrict yourself with intermittent fasting if it makes
you unhappy that’ll just cause stress and strain around your entire diet and
may lead to lapses in your dietary discipline that said if you want to
learn more about if’ here are some of the key principles there are two basic
terms – first familiarize yourself with feeding and fasting your body is in
a feeding state when you’re eating and in a fasting state between meals there
are a few methods of fasting one is skipping meals to prolong the time of
fasting the most common meals that people choose to go without are
breakfast and lunch another method is referred to as eating
windows this approach requires condensing your entire macronutrient
intake in between a four and seven hour window during the rest of the day and
night you’re in a fasting state the third and most extreme is a 24 to 48
hour cleanse this long of a period is really more of an extended fast than an
intermittent fast and we don’t recommend that people
new to fasting start here we found that the best if’ introduction is restricting
yourself to certain eating windows one common way people restrict themselves is
by eating only during the hours of 5:00 to 11:00 p.m. remember the time you
spend sleeping counts as fasting so if you finish your dinner at 6:00 p.m. and
don’t eat until noon the following day you’ve achieved an 18-6 window if you
hear people using numbers to describe their fasting habits the first number is
the number of fasting hours and the second number is the number of eating
hours for instance if someone says they’re eating window is nineteen five
that means they have 19 hours of fasting and five hours of eating you also don’t
have to practice if’ every day you can try it once a week or a few times a week
to see how it feels to adjust your schedule listen to your body and if it’s
working for you keep it up or try adding another day or two now why does if’ work
the key thing to consider is that our bodies can only take in a certain amount
of food at one time so creating stricter guidelines around
when we eat creates a built-in limit on our calorie intake people who struggle
with overeating or mindless snacking often find this very helpful during
fasting periods our bodies begin to break down stored fat for energy when
we’re in ketosis our body already mimics a fasting state because of the absence
of glucose in our bloodstream whenever you’re fasting don’t forget
that you’ll likely need to eat some extra fat once you break the fast in
order to hit your daily macros beyond weight-loss there are other proven
benefits of fasting Yoshinori Ohsumi who won the Nobel Prize in Physiology or
medicine in 2016 discovered that fasting can trigger autophagy a process where
non-essential parts like damaged proteins are recycled in invading
microorganisms and toxic compounds are removed it’s basically like your cells
are getting a nice deep autophagy is an important factor in
stopping the aging process reversing disease and preventing cancer when we
eat three or more meals a day and fulfill our calorie needs even with the
healthiest of foods our cells can still get backed up with non-essential
proteins and toxic compounds to give cells a chance to clean themselves
without other functions distracting them we must give our bodies a break from
feeding through fasting this fasting process will not only activate autophagy in your cells it will also increase your ketones much faster than if you were
just eating a standard ketogenic diet if you combine intermittent fasting with
activities like walking cycling or lifting weights you can raise your
ketone levels and increase autophagy more than you would with intermittent
fasting alone many people who practice if’ also experience heightened mental
clarity because fat is considered one of the most energy efficient fuels for your
body to run on and your brain consumes a lot of energy once your body is keto
adapted your brain can effectively run on ketones which are derived from fat
breakdown in the liver an if’ only amplifies this effect if you maintain a
daily or frequent fitness regimen you might be concerned about how fasting
will affect the way you feel pre and post-workout not to worry
many studies have proven that intermittent fasting while training can
result in higher metabolic adaptations improve muscle synthesis and improve
response to post-workout meals here’s what a sample 3-day keto boost fasting
routine might look like on Thursday evening you eat a ketogenic dinner as
usual and those are the last calories you consume that day on Friday morning
within 30 minutes of waking up head out for a long walk you can drink a moderate
amount of coffee or tea not too much as it can cause mineral excretion which you
need to be aware of during fasting on the walk you bring along a liter of
water with a little bit of added unrefined salt that morning you walk for
three to four hours this is a long time so plan some phone
calls queue up some podcasts or find something else to keep you productive
during that time this long walk will use up your glycogen stores and force your
body more quickly into deep ketosis the quicker you get into ketosis the less
time you spend feeling drained if you can’t set aside this much time
one alternative is doing 45 to 60 minutes of high-intensity interval
training exercises after the walk consume a bit of MCT oil two or three
times throughout the rest of the day on Saturday when you wake up test your
blood ketones with a ketone blood testing kit they should be at point 7
millimoles or greater if you’re at point 7 millimoles proceed with your fast and
if not consider going for another extended walk then retest be sure to
drink plenty of water throughout the day on Saturday adding in a bit of unrefined
table saw to each 1 litre bottle on Sunday evening break the fast with your
favorite keto meal ruled me has hundreds of delicious
tested recipes to choose from that’s just one way to incorporate a three day
fast into your schedule even if you can’t make it for the full three days
smaller periods of intermittent fasting can still yield big results for more
info on all things keto check out all the resources on ruled me including
recipes meal plans videos testimonials and more

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100 thoughts on “Intermittent Fasting

  1. Us muslims knew this over 1400 years ago to give our vital organs a break for breaking down food or whatever. We fast 30 days a year, 6 days for shalwal and 10 days before kurbani which is 46 days a year. I fast every day for 16hr to 18hrs. I have 3 small meals for keto. I don’t exercise much just dancing and walking little, after all I have a demanding 6m old son and still breastfeeding! When I fast during the night I do drink water that’s doesn’t break your fast, it’s not Ramadan!

  2. Intermittent Fasting has been my secret weapon to my 100+ lb weight loss. A very powerful tool along with my keto diet!

  3. I'm going for intermittent fasting but I'm skinny…. And doing to reverse disease….. How to keep the weight stable

  4. Skip the salad and there is more room for bacon and eggs. Salads are a byproduct of years of brainwashing. You are not a cow and anti-nutrients will lessen the effect of any meats you eat.

  5. I don't wanna lose weight.. I'm already 47 kg I just wanna stay fit..and lose any remaining fat in my body.. Will IF work?

  6. I tracked my steps at work (an rv manufacturing plant) and I walk 10 miles a day 5 days a week while working. I do 24 hour fasting everyday. When I get off work I do Jiu jitsu for 3 hours. After that I eat and go to sleep on a big food baby. I wake up full of energy and ready to work. I am serious. This has been the best choice for me. I’ve done years of ketosis and 16:8 fasting but now i eat about 2 pounds of fruit, usually some oatmeal and Greek yogurt, whatever vegetables and protein. I seriously recommend 24 hour fasting. Seriously. I am a 5’10” 27 year old male. 3 years ago I was 215lbs. I’m now 173lbs (currently manipulating my weight for a bjj competition)

  7. I been thinking about changing my feeding time from 4-7pm to 7-10am – i work as a houekeeper and feel dizzy if i go all day without eating i think it would be better if i ate before work and then have a snack after a couple hours at work to prevent those feelings.
    any thoughts?

  8. I’m sorry but only eating between 5pm and 11pm is a ridiculous way to IF. Who wants to go to bed with a full stomach? It interferes with sleep, for one. A much better window is something like 9am-5pm (16:8).

  9. I fasted last year I usually ate a McDonald’s order which was around 1300 calories or lower and I lost 15 pounds in 2-3 months

  10. Me again. I've made appt with Dr. Oct 2 (soonest). Drinking more water seems to help. I am reluctant to give up OMAD because it seems to work so well for me. It's been a steady 2 lbs/week loss. I'll try 16hr fast tommorrow (9am very small meal) then eat main meal at 5pm as usual and see how that goes.

  11. I've been on omad since the first of February till today and i lost 45 kg in just just 8 months without working out just my normal daily routine and i also limited my carb intake but i did cheated two times if added workout to the mix the weight lose would double

  12. For someone like me who has suffered with acid reflux, I suggest that you eat earlier and cut your food intake after 4. This has shown great results and made me feel like my body is healed. Diet is so important. Cut the artificial sugar, sodas, and fried foods and you'll be great. Bread is fine if you don't over eat it! Walk 30 minutes a day and strength train. (I am not a health physician or licensed in nutrition, this just works for me.)

  13. Please help to understand _ i am doing omad and started keto , the great thing about it i do not want to eat at all! Even once a day i am not able to get daily 900 kkal which i feel great with even less but is that normal?

  14. can I take my allergy meds while I am fasting or it will break my fast? (I don´t have to eat to take my pills)

  15. This is my third time doing keto.. in the past week 7 days in, I have lost 10.2lbs.. I know the initial weight loss is water weight, but it's still great to see on the scales. My meals have consisted of fish, meat, eggs, cheese, avocado, leafy greens, coffee with cream, mayonnaise, bacon, asparagus, broccoli, cauliflower, olives, olive oil, coconut oil and water. It's been a very satisfying eating plan, keeps me full and satisfied and makes the intermittent fasting easy because I'm simply not hungry in between, and since I love all the foods I am eating it's very easy to stick to. I remember both times before on keto, after a couple weeks I had tons of energy, my brain felt clear and sharp and noticeable mental clarity, and I just felt great and happy, plus the weight loss was awesome and was rapid both times too. Eating carbs made me sluggish and overweight and foggy-headed. I keep my carbs to around 15g net carbs per day, sometimes lower depending on what I'm eating. And if you want some great keto recipes, I recently came across an awesome channel and very funny guy. His channel is called Headbanger's Kitchen. He's great!

  16. Hey hello i wanted to ask if somebody knows about this im doing IF and and im trying to combining it with keto what i wanted to know is; papaya is a keto safe fruit?

  17. What do you suggest me to drink after I do workout? And what should I avoid? (what maximum amount of carbo can I consume to replace glycogen lost after workout?)

  18. A 3-4 hour walk??? This is the kind of ridiculous information that causes people to become discouraged and quit….🤬🤷🏻‍♀️

  19. 3 to 4 hour walk? what world do you live in? some of us have work and obligations….we all cant be stay at home wives!

  20. I plan to start IF but I don't want to lose weight and I'm concerned that it might make me scrawny. I need to get my insulin levels down.

  21. I try to get most of my calories in by 4:00pm (at the latest) and, after that, it is mint or chamomile tea. I find that by capping it all by a certain hour, I can eat more calories without gaining weight.

  22. Omad for life! No longer a diabetic after taking useless diabetic medications for years. I no longer trust most doctors as most don't know a damn thing!

  23. Could I substitute the walk for a trip to the gym. I usually go 5 times a week and spend about 1 hour 30 minutes. Should i still go for the walk? Could i go for like a 30 minute 5km run?

  24. I thought my hour and a half walks were loong..sorry..I won't be doing a 3 to 4 hours walk..my shorter ones seem to be working

  25. I used to do 18/6 and I plan on doing 20/4. The fasting lasted for 3 months and I lost 5kg. Yeah I have really stubborn fat. I am 75kg and 170.5cm.

  26. I haven't lost weight, mindless snackin is my issue IF has helped me with my stomach issues I am not bloated, and this forces me to make good food decisions I eat a good lunch and dinner and honestly I eat a childs plate each time after which time I cant eat anything else because i feel sooo full that sometimes I eat one big meal because my stomach issues can only handle One big meal… I dont think its a weight loss long term cure but for those of us who deal.with IBS, Cholitis, and gastritis it really does help ..

  27. Just through simply fasting for 16 hours everyday without being strict about what u eat will bring a HUGE range of health benefits.

  28. I just started the Keto Diet for the first time and lost 8# in 7 days. Yes I know it's mostly water but at least my pants fit better. Now I've hit the dreaded "plateau" and, in the past, that led me to quit dieting. This time I sticking to the Keto Diet but adding IF. Great video, well explained and motivational.

  29. My family members are big fans of Keto , but I prefer IF 18/6 because you don't have to restrict carb intake . I eat healthy foods and include meat but I can also eat things like apples and bananas .
    So far I have lost 21 pounds since October . I need to lose 39 more

  30. There's no way in hell you can tell me you go 19 hours with out eating anything and don't feel super hungry. Sounds like anorexia to me. Eat when you are hungry that's how the body works best. Our body will ask us for food when it wants it.

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