Perhaps you have recently taken the plunge and began the keto diet. Maybe you have been at it for a little while, and it is taking longer than you expected to see results. Or perhaps you have been unwavering in your low-carb commitment, but have plateaued and can’t seem to shed the final few pounds.
What if we told you that there is a way to give your diet a boost?
Wherever you are in your keto journey, the combined powers of intermittent fasting and Keto can be the game-changers you are looking for.
If you are already on the keto diet, you are comfortable with the notion that restricting calories is no longer the end-all-be-all for achieving weight loss goals.
In addition to shifting your body’s energy source by restricting your carb intake, you can manipulate your metabolism into ketosis simply by adjusting your eating schedule.
It has become common knowledge in recent years that excessive fat in the abdominal cavity can contribute to diseases. In giving your body a routine break from eating, you can also reduce your insulin levels and burn more fat
Hello, intermittent fasting, buh-bye belly fat!
There are a few popular ways that people achieve this “routine break.” There is the 5:2 diet, in which you eat normally for five days and then restrict your diet to 500 calories for the remaining two days each week.
Some people prefer the Eat-Stop-Eat approach, which requires a 24-hour fast once or twice each week. And others follow the 16/8 Method, which is our favorite because it is a daily routine, making it easy to remember and even easier to adhere to — which is crucial because consistency is the most important factor when trying to lose weight and improve your lifestyle.
The 16/8 Method — Planning an Intermittent Fasting on Keto Schedule:
To be successful with the 16/8 Method, the only rule is that you must consume all your food for the day within 8 hours. In other words, if you finish dinner at 8 pm, your next meal would not be until the following day at noon. You would then consume all your daily calories between noon and 8 pm. (Of course, these times can be adjusted to fit any lifestyle and schedule.)
Single moms, corporate workaholics, and nightlife enthusiasts alike can reap the benefits of this fasting schedule! The 16 hours can happen at any time, as long as they are (somewhat) consistent.
We recommend adhering to the Keto diet during the 8 hours for optimal results because the diet and intermittent fasting go hand-in-hand.
However, intermittent fasting does not equate to suffering, as some might think. This is because during the 8 hours when eating is allowed, you don’t need to worry about counting calories.
Check out some of our favorite recipes to keep your taste buds happy! You are also allowed (and encouraged) to drink water, tea, and coffee… but more about that later.
How to Incorporate The 16/8 Method of Intermittent Fasting into Your Keto Diet:
We know what you’re thinking. It sounds tough to avoid eating for 2/3 of your life. The truth is that, just like any other lifestyle change, it may be a challenge at first, but you will get used to it.
Also, we must point out that (typically) for at least 1/3 of that time, you will be sleeping. Which should help make avoiding the kitchen just a little bit easier.
Here are a few great tips and tools to help you succeed:
Intermittent Fasting Tracker Apps: It is 2020, there’s an app for that! There are several apps for most things, and intermittent fasting is no different. You have lots of options here, but our go-to is Life App. Beyond the user-friendly interface and timer that helps you track your fasting with ease, there is also an (optional) social component that enables you to share your progress with friends and colleagues.
If you didn’t post it, did it even happen??
All jokes aside, allowing your progress to be seen helps keep you accountable and on-track. The app also stores your fasting history so you can track your progress over time and provides educational resources about fasting. The only thing it doesn’t do is avoid your food for you.
Bulletproof Coffee: What if we told you that your first “meal” of the day didn’t have to be counted? For our readers who understand that coffee is a divine ritual (let’s face it — who can “do life” without coffee?), let us help you take that concept to the next level with Bulletproof Coffee.
In short, you can replace your breakfast with coffee that has been blended with grass-fed ghee and MCT oil. Because of the healthy fats added in to this frothy and delightful beverage, your hunger and cravings will be subdued until lunchtime. Your cognitive functions will be improved, and like Joe Rogan, you will be ready to “own the day.”
Plan Ahead: When you commit to an intermittent fasting schedule, such as the 16/8 Method, it is important to plan your meals in advance. We aren’t necessarily saying that you have to spend your entire Sunday meal-prepping for the week (although if you can and do, good for you!). What we are saying is that in order for the intermittent fast to work, you have to make sure you are full and fed within the allotted eight hours.
If you know your day is going to be busy and you will be on the go, make sure to bring enough snacks, and consider making your evening meeting at a restaurant so that you eat dinner at a decent hour.
Drink More Water: Hydration is key to weight loss in general. When you are fasting, it helps suppress your appetite and makes you feel full in lieu of food. In addition to being a necessary fat-burning component, it also rids the body of toxins and can increase the number of calories burned.
You Are What You EIGHT: While it isn’t necessary to count calories during the 8 hours you are allowed to eat, it is still important to make healthy choices.
We are huge fans of the keto diet and absolutely love all of these delicious snacks because they won’t set you back if you are limiting carbs. When your diet consists mostly of healthy fats and nutrient-dense foods, you feel full for a longer period, which makes keto and intermittent fasting a match made in diet heaven.
If you are not willing to part with carbohydrates, you should at least make sure to avoid eating too many preservatives and trans fats. In other words, ditch the fried foods and processed snacks and load up on whole foods and vegetables instead.
If a product label has a lot of words you don’t recognize or can’t pronounce, chances are it isn’t very good for you and may reap havoc on your system. Out with the ice cream, in with the chia pudding!
Keep a Food Journal: When making an intentional change to your diet, it is helpful (especially at first) to have a clear picture of what you are actually putting into your body each day. You have to understand your starting point in order to set realistic goals and make long-lasting changes.
For at least one week, write down everything you eat and drink, at what time, how large the portions are, and how you feel after. At the end of the week, reflect on your entries and search for patterns.
This set of “data” can inform your food choices moving forward. It can help you create an optimal grocery list each week, an eating schedule, and even help you with portion control if you choose to prep your meals in advance.
Switching Between the Two Modes:
When switching from the 16-hour fast to the 8-hour eating mode, don’t fall victim to the, “I have earned this,” mentality. What we mean is, just because you sacrificed food for 2/3 of a day doesn’t mean your metabolism can handle an overload.
Give your body a chance to catch up by easing into eating. (This is another reason why we love starting the day with bulletproof coffee.) If you overeat or eat foods that aren’t healthy after the fast period, this method can actually be counterproductive.
All in all, if you want to take the fast track to your health and weight loss goals, intermittent fasting is a great pathway to do so. When combined with the keto diet and adequate exercise (especially cardio), you can drastically change your physique and improve your cognitive functions.
The 16/8 Method may seem intimidating at first, but with the tips and tools we have listed and a sense of determination, we know you are capable of a lifestyle change that will help you be the best version of yourself.