The keto lifestyle can be compared to training for a marathon: you want to work for long-term endurance and end-goals.
When you just started running you’ll notice that it’s hard in the beginning if you’re not used to running. So you start setting small goals, to train your endurance and run that extra mile. The same goes for the ketogenic diet with incorporated intermittent fasting. You start with small changes and adopt healthy habits you get used to, so the small changes become big changes after a few months.
When doing your research on the keto lifestyle, you’ve probably heard of intermittent fasting. But what is it, why do it and how do you do it?
You’ll find an answer to these questions so you can start to prepare a plan to take on this healthy lifestyle.
What is intermittent fasting?
Intermittent fasting is where you let your body tell you when to eat and how long to go without eating, the time may change because you would only want to eat when you are hungry. It’s not starving yourself. It’s just you omitting all these frequent meals.
Why do intermittent fasting?
- Your body to burn fat for fuel and accelerate it at a rapid rate.
- To stimulate something called autophagy; self-eating, a process that destroys the damaged cells that need to be taken out.
- Promote better health by fighting inflammation
- It also improves to reduce the levels of insulin in your body.
How to start intermittent fasting?
When you just started out doing Keto, you don’t want to just go from eating 5 meals a day, to one meal a day. Just like a marathon runner doesn’t go from running 1 mile a day to 10 miles the day after.
You need to prepare your body for this adaptation.
There are 3 categories in the keto diet with incorporated intermittent fasting:
A beginner is someone who just started doing Keto, figured out to eat more fat and less carbohydrates but was eating 3 meals and 2 snacks before, or 5 small meals a day. As a beginner, you will start by leaving out the snacks, and stick to 3 meals a day.
If you just started out with keto: read this post about what to eat on a ketogenic diet.
An advanced person is someone who is used to leaving out snacks and is now eating 3 meals a day without feeling hungry. This person can transfer to eating 2 meals a day. If after eating the first meal, the person feels hungry and can’t hold it until the second meal; the person should increase the fat so the body can go without feeling hungry until the next meal.
An expert is used to eating 2 meals a day without feeling hungry. This person can live off 1 meal a day. When the body is working on one meal a day the body of this person is burning fat for fuel and is in ketosis (the body is running on ketones), ketones are a fuel more efficient than glucose.
Once your body has adapted to this process, you can now listen to your body so you will also know how much food your body needs and at what time.
Always make sure you consult a professional before making any health changes.