What happens to your body during a keto fast

In a keto fast, you combine a low-carb, high-fat ketogenic diet with periods of intermittent fasting. For example, you can eat keto in an 8 hour window and then fast for 16 hours.

Some early research suggests that combining these approaches may promote faster ketone production, reduce cravings, and improve metabolic control. However, long-term studies are limited.

By reducing carbs and limiting your eating window, your body can shift more quickly from burning glucose to burning fat and producing ketones (chemicals your body produces when using fat for energy).

When you only eat at certain times during intermittent fasting, your body spends less time processing new foods and relies more on other long-term energy sources, such as fat.

So when you combine fasting with a ketogenic diet, you can burn stored fat faster.

Both keto and intermittent fasting have been shown to help reduce blood sugar and insulin resistance. Several studies have shown that the ketogenic diet can help reduce hemoglobin A1c (HbA1c, a measure of your blood sugar over several months) and body weight. compared to standard diets.

Like keto, intermittent fasting can also help improve your blood sugar and weight to some extent. Combining a keto diet and fasting can help stabilize energy levels and further reduce insulin spikes in some people.

Many people report less hunger and a more stable appetite when following a keto fast.

Producing ketones can suppress hunger signals, and limiting meal times can reduce overall caloric (energy) intake. A review of intermittent fasting protocols found changes in the way your stomach sends signals related to eating and regulating your appetite. when your meals are limited in time.

While this change can make dieting easier, it can also increase the risk of overeating during the meal period or neglecting nutrient-dense foods.

Although a fast keto diet can offer benefits, combining two restrictive approaches can also carry risks.

Reducing carbohydrates and fasting can lead to lower levels of essential nutrients, and less frequent meals can mean fewer opportunities to consume vitamins and minerals.

Another research review found that ketogenic diets may increase the risk of micronutrient deficiencies and reduced muscle mass, especially after six months.

To help offset, manage, or prevent these risks, it is important to monitor lab results, stay hydrated, and include whole food sources containing important nutrients.

Following an intermittent fasting diet while on a ketogenic diet can improve your results. Eating within restricted windows can help you produce ketones faster, leading to the benefits of a ketogenic diet.

If you’re generally healthy, it may be a good idea to try combining keto and fasting under the guidance of a doctor, but it’s not for everyone. For example, a keto fast may not be a safe option for people who:

• are pregnant or breastfeeding
• Have type 1 diabetes, kidney disease, or liver disease
• Having an eating disorder
• Take certain medications
• Drink alcohol

For everyone, it is important to discuss the risks and benefits of this type of diet with a doctor before starting.

Here’s how to get started safely:

• Start slowly: Try starting on a standard keto diet for one to two weeks, then introduce a slightly time-restricted eating window, such as 12 hours of eating and 12 hours of fasting.
• Smart snacks: Within your eating window, focus on high-quality fats, moderate proteins, and non-starchy vegetables. Avoid highly processed foods.
• Stay hydrated and replenish your electrolytes: Aim for two to three liters of water per day and include sodium-containing foods, such as broth, avocado, nuts and seeds.
• Gradually adjust your fasting window: Switch to an 8-hour meal and 16-hour fast only if you feel good and your electrolytes are at healthy levels.
• Monitor and adjust: Track your energy levels and mood and take blood tests if your doctor recommends it.

A few days of eating in a keto fast may look like this:

Day 1 (dining window from 12 p.m. to 8 p.m.):

• Lunch: Spinach salad with grilled salmon, olive oil and nuts
• Snack: Celery stalks with almond butter
• Dinner: Zucchini noodles with pesto and chicken thighs

Day 2 (dining window from 11 a.m. to 7 p.m.):

• Breakfast: Scrambled eggs with spinach and avocado
• Lunch: Shrimp and broccoli stir-fry with coconut oil
• Snack: Olives and cheese
• Dinner: Pork Chops with Cauliflower Puree

Day 3 (dining window from 1 p.m. to 9 p.m.):

• Lunch: Mesclun, feta cheese, cucumber, olive oil and olives
• Snack: Mixed raw nuts
• Dinner: Beef steak with roasted Brussels sprouts and butter