Madeline
The Keto Diet is not something I am new to. I have spent years of my life eating in a low carb fashion and many times, the Keto way. When I heard about intermittent fasting and the benefits for a thinner and healthier life, there is no way I thought I could do it. But one day I woke up and decided it was time. I did my research. I prepped my body and my mind. And it turned out to be not as difficult as I thought it would be. And now I have added fasting as part of my lifestyle, not a way of dieting.
Step 1: Get Into Ketosis
The purpose of getting into ketosis is to make fasting easier. Being in ketosis means that your body is dependent on fats for fuel not carbohydrates. If you are not in ketosis when starting to fast, the cravings for carbohydrates and sugars will be more overwhelming and the body will not be content with going without food for extended periods of time.
In addition, your body will rely on your body fat for fuel during a fasting period and hunger will not be on top of mind. Many people use ketosis alone, without intermittent fasting for a thinner and healthier life, so starting this step will begin the process immediately.
For more information about how to get into ketosis read my post on the Keto diet or read The Keto Diet by Leanne Vogel.
Step 2: Try a Shorter Fast
Once you are in ketosis, the first fast begins. The idea here is to baby step your way into longer fasts. I have started with an 16:8 fast, which comes to many people naturally. With an 16:8 fast, you are fasting 16 hours, usually while you are sleeping, and eat during an 8 hour window. For example, when I have done this fast I would stop eating around 8 o’clock at night and fast until noon the next day, essentially skipping breakfast and any late night snacking. Starting with a shorter fast is fine too but I would recommend stretching as close to a 16:8 as possible to get closer to the thinner and healthier life sooner.
Although being in ketosis is a big key to fasting, another piece of the puzzle that makes it easier is drinking lots of liquids. For me that is plain tea in the morning, with nothing in it, and water throughout the day with just a hint of salt to help with absorption.
Step 3: Try a Longer Fast
Once the 16:8 fast becomes second nature, it’s time to move to a longer fast. For me, the goal was to get to a 23:1 fast, where I eat once a day, with the exception of my morning Rocket Fuel Latte, where I got the recipe from The Keto Diet book. However, if it feels too extreme to go from a 16:8 to a 23:1, there is no hard rule that you can’t stair step it by doing a 17:7, then a 18:6, then a 18:5, taking as long as you need to eventually get to a 23:1.
For me, a 23:1 two to three times a week is where I plan to stop, as I’m already experiencing a thinner and healthier life without much needing to give up my, otherwise, normal lifestyle. This type of fast is already doing wonders for me; however, while in ketosis it is not unheard of for people to do longer fasts. My word of advice is to not push it so long that it is uncomfortable or you become irritated and dizzy. The key to any fast, however long, is to listen to your body and if it is truly telling you that you need fuel, you should listen to that.
How To Eat Between Fasts
Fasting is not the key to eating whatever you want and losing weight. If this is how you treat fasting, the fasting part will not be easy. I follow two easy rules when I eat. Rule #1, stay in ketosis and do not put that in jeopardy by eating a bunch of carbohydrates. Rule #2, listen to my body and specifically my stomach to tell me when I’m full.
While I am doing an intermittent fasting, when I do eat, I cannot eat nearly as much as I could previously, another reason why weight drops off. Mindless eating during the regular eating periods have left me feeling overly full and uncomfortable. So when I am eating I like to check in with myself and make a decision on whether I need to keep eating or if it’s my taste buds that are telling me to continue.
Additional Benefits of Fasting
My vaine interself started intermittent fasting for the vanity of it all but as I did more research on it there are tons of other benefits to fasting. Including:
- The regeneration of new cells which help with a younger you, inside and out.
- Reduction in inflammation which is tied to heart disease and cancers.
- Improves blood pressure and cholesterol levels.
- Enhances brain function that might fight brain related diseases.
Final Thoughts
Intermittent fasting can be a simple way for a thinner and healthier life. Although it does not sound simple, if taken the proper steps, it becomes easier and easier to make it a lifestyle. And lifestyle changes are the best kinds of diets for not only a thinner person but also a healthier one.
