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Intermittent Fasting and Keto: Should You Do Them Both?

<article> <section> <p>Intermittent fasting and the keto diet are two highly effective tools for weight loss. Keto, a low-carb, high-fat diet helps us lose weight by eating food that helps us burn body fat as our primary fuel source. Intermittent fasting is an approach where you eat meals in a condensed window of time, then fast for a set number of hours. It’s one of the pillars for losing weight in our <a target="_blank" href="" rel="noreferrer">14-Day Diet</a> plan.</p> <p>In life and fitness, our brains like to tell us more is better. If keto and intermittent fasting offer good results for weight loss—both at the same time must lead to great ones, right?</p> <p>But that’s not always the case. There are things we must consider to transform our body and make both a part of our lifestyle.</p> <p>In this article, we’ll explain how eating keto and intermittent fasting work together. Then we’ll provide you with the best approach we’ve found for using these awesome weight-loss tools together.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="keto-proteins-veggies-fruit"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Is The Keto Diet?</header> <p>The <a target="_blank" href=""><strong>ketogenic diet</strong></a> (“keto”) is a high-fat, low-carb, moderate protein nutritional approach. Keto is <a target="_blank" href="" rel="noreferrer">Warrior Made</a>’s preferred nutritional tool for helping people lose weight and transform their bodies. It shares some similarities to the <a target="_blank" href="" rel="noreferrer">Atkins diet</a> and other low-carb diets.</p> <p>A typical day for a keto dieter might include lean proteins like salmon and eggs, a wealth of green, leafy vegetables and other <a target="_blank" href="" rel="noreferrer">superfoods</a>, and quality fat sources like <a target="_blank" href="" rel="noreferrer">MCT-oil rich</a> coconut oil, butter, or ghee. </p> <p>In terms of <a target="_blank" href="" rel="noreferrer">macronutrients</a>, the keto diet is typically split at about 25% protein, 70% fat, and 5% carbohydrates. The goal of <a target="_blank" href="" rel="noreferrer">lowering carbs</a> to around fifty grams per day is to enter ketosis—a natural state where the body uses ketones to burn fat as its primary fuel source.</p> <p>Weight loss, reduced inflammation, <a target="_blank" href="" rel="noreferrer">improved brain function</a>, and higher energy are all possible on the keto diet. Achieving a state of ketosis is individual and the amount of time varies by person. You’ll see soon how intermittent fasting plays a role in this.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" style="max-width:74%;" class="img-fluid" alt="intermittent-fasting-clock"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Is Intermittent Fasting?</header> <p><a target="_blank" href="" rel="noreferrer">Intermittent fasting</a> (IF) is a weight loss technique where you limit your hours of eating to a specific window. For example, someone practicing IF might use an eight/sixteen split. This means they eat all their calories for the day in a window of eight hours, then fast (stop eating) for the next sixteen.</p> <p>If this seems daunting, let these three words soothe you: <i>sleeping hours count</i>. Stop eating at 8pm, you’re free to eat lunch at noon the next day. And you can have a cup of coffee or tea to get you through the morning, too.</p> <p>The eight/sixteen split is not the only way to use IF. For example, our <a target="_blank" href="" rel="noreferrer">14-Day Diet</a> uses one day of intermittent fasting every two weeks to shed extra fat and help “reset” your body after a cheat day.</p> <div class="sub-head">Benefits of Intermittent Fasting (IF)</div> <p>The benefits of intermittent fasting include weight loss and <a target="_blank" href="" rel="noreferrer">autophagy</a>. Autophagy is your body’s way of naturally resetting. During autophagy your body purges itself of dead or damaged cells, making way for new ones. </p> <p>Though it may sound counterintuitive, some people even report increased levels of energy during their fasts. Like keto, IF forces your body to use up its stored fat cells as energy.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Does Intermittent Fasting Cause Ketosis?</header> <p>Exercise, <a target="_blank" href="" rel="noreferrer">exogenous ketones</a>, and depleting your body of carbs are the methods most people use to enter ketosis. </p> <p>Whether you intentionally eat proteins and fats instead of carbs or use intermittent fasting, you won’t enter ketosis until your body depletes its glycogen (sugar). </p> <p>So yes, intermittent fasting helps you start burning ketones. But it’s not the only way.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" style="max-width:74%;" class="img-fluid" alt="salad-with-dressing-being-poured"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can You Do Both Keto and Intermittent Fasting?</header> <p><i>Short answer</i>: Yes.</p> <p><i>Long answer</i>: Yes, but be careful. And do it for the right reasons.</p> <p>We know how enticing the idea sounds. Keto and intermittent fasting are both proven methods for losing weight. Why not combine them? Double your results and get them quicker. </p><p><i>Right?</i></p> <p>Maybe. But doing keto <i>and</i> intermittent fasting might be too much, especially early on. The miraculous benefits of both might be watered down, or worse, negated. Keto and IF both take time to adjust to, and your body could enter starvation mode if you try to do too much too soon.</p> <p>Let’s look at some scenarios where combining intermittent fasting and the keto diet are beneficial.</p> <div class="sub-head">1. Getting Into Ketosis When You Start</div> <p>It varies by person <a target="_blank" href="" rel="noreferrer">how long it takes</a> to get into ketosis, especially early on. For some it might take a few days of eating low-carb, for others it can take up to ten days. Factors include how many carbs you’re eating, if you’re exercising, and yes—fasting. </p> <p>Intermittent fasting in the early stages of the keto diet can help you burn ketones faster. Instead of taking six or seven days to start burning fat, you might be able to do it in three or four. Again, everyone is different, so don’t get discouraged if it doesn’t happen right away.</p> <p>Intermittent fasting may also decrease the symptoms of the “keto flu”, or the side-effects one experiences when switching to a low or no-carb diet <sup>1</sup>.</p> <div class="sub-head">2. Getting Back Into Ketosis After A Cheat Day</div> <p>One reason we love keto is because it’s a lifestyle diet. You can follow keto most of the time, get great results, and still have an occasional cheat day with lots of carbs. (Check out our <a target="_blank" href="" rel="noreferrer">14-Day Diet</a> for more).</p> <p>But it’s important to get back on track after a big splurge. You might do that using <a target="_blank" href="" rel="noreferrer">exogenous ketones</a>, but you can also use intermittent fasting. Not eating for an extended period of time will help your body use up the stored energy, helping you get back into ketosis sooner.</p> <p>By the way, there’s no better time to hit a <a target="_blank" href="" rel="noreferrer">good workout</a> than after a cheat day. You’ve just filled your muscles with glycogen. Now it’s time to burn it!</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" style="max-width:74%;" class="img-fluid" alt="measuring-tape-rolled-up"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Will Intermittent Fasting and Keto Equal Faster Weight Loss?</header> <p>Keto and intermittent fasting will help you lose weight faster. If you need to lose a lot of weight, or feel motivated by the prospect of using both tools, it is probably okay to use both keto and IF.</p> <p><i>However. . .</i></p> <p>There is a point of diminishing returns. If you eat no carbs, starve yourself, and start exercising a ton—you will hit a wall. You’ll have no energy and find it hard to stick to your new plan. For your goals and for your health, that’s not a sustainable plan. Balance is key. </p> <p>Don’t feel like you have to fast <i>every day</i> to get results. In fact, we know a better way.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Often Should I Do Intermittent Fasting on Keto?</header> <p>We’re all about balance at <a target="_blank" href="" rel="noreferrer">Warrior Made</a>. We believe that fitness, health, and body transformations are the result of the right tools, discipline, and a sustainable plan.</p> <p>That’s why we created the <a target="_blank" href="" rel="noreferrer">14-Day Diet</a>. It’s a proven weight loss plan that incorporates the keto diet, intermittent fasting, and a cheat day once every two weeks. You eat well most of the time, then actually <i>benefit</i> from your cheat day, because your body is full of glycogen that you can burn off during a fasted workout the next day. Pretty soon you’re burning ketones again and the cycle starts all over!</p> <p>For free recipes and other keto advice, head over to the <a target="_blank" href="" rel="noreferrer">nutrition section</a> of our blog.</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="" rel="noreferrer">The Keto Flu: Symptoms and How to Get Rid of It</a></li> </ol> </section> </article>

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