Keto Intermittent Fasting and Exercise: A Comprehensive Guide
Exercising and following a ketogenic diet can be beneficial for both weight loss and overall health. But can you combine the two with intermittent fasting? The short answer is yes, you can exercise during fasting. In fact, intermittent fasting and exercise provide similar benefits, such as helping people lose weight and improve their metabolic health. In this comprehensive guide, you’ll learn how to safely combine intermittent fasting with exercise and the ketogenic diet.
What is Intermittent Fasting and the Keto Diet?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It’s important to note that you can still eat during your “fasting” window, although the amount of food consumed is usually limited. Depending on the type of intermittent fasting you follow, the time of day you eat and fast may vary. For example, you may fast for 16 hours and eat for 8 hours, or you may fast for 24 hours once or twice a week.
The ketogenic diet, or “keto” for short, is a low-carb, high-fat diet. The goal of the keto diet is to reach and remain in a state of ketosis, where your body is burning fat instead of glucose for energy. When trying to build muscle, you can combine intermittent fasting and keto. These two factors will help you lose weight and fat.
Tips for Combining Intermittent Fasting and Keto
If you’re thinking of combining intermittent fasting with the keto diet, here are some helpful tips to keep in mind:
- Mind your macros. When following the keto diet, it’s important to pay attention to your macronutrient intake. Make sure you’re eating the right amount of protein, fat, and carbs.
- Don’t start intermittent fasting until you have adapted to a fat burning (keto) metabolism. Before beginning intermittent fasting, make sure your body has adapted to the keto diet. This will help ensure that you don’t experience any unpleasant side effects.
- If you want to combine keto and IF, avoid beginning both at the same time. Try to slowly transition from one to the other. For example, start by reducing your daily eating window and then move on to keto.
Exercising While Fasted
Exercising while fasted helps your body tap into stored body fat for energy. When following the keto diet, this process is even more efficient since your body is already in a fat-burning state.
However, it’s important to note that exercising while fasted can also be challenging. When you’re fasting, you may feel tired or weak, and your performance may suffer. To overcome this, make sure you’re properly hydrated and stick to low-intensity exercises like walking or gentle stretching.
What Does the Evidence Say?
We asked molecular exercise physiologist Keith Baar if there is an ideal diet. He explained how popular diets, such as balanced, keto, and intermittent fasting, can be beneficial for different goals. According to Baar, “Intermittent fasting may help improve metabolism, blood sugar levels, and body composition.”
Overall, whether you add exercise or not, the evidence for intermittent fasting suggests it would be a great addition to the keto lifestyle for health benefits, weight loss, and improved body composition.
Intense Exercise Before Starting a Fast
Intense exercise before starting a fast can help you reach ketosis faster, research suggests. A study conducted by BYU researchers found that when participants exercised, they reached ketosis on average three hours faster than when they didn’t. However, the study also emphasized that the type and intensity of exercise matters. High-intensity exercise may be too strenuous when fasting.
It’s important to note that if you’re not used to exercising while fasting, you should start gradually. Start with low-intensity exercises and gradually increase the intensity as you get used to it. Also, make sure you’re getting enough rest and hydration.
Conclusion
Combining the ketogenic diet, intermittent fasting, and exercise can be a great way to lose weight and improve your overall health. However, it’s important to remember that these dietary and exercise habits should be customized to your individual needs and goals. Make sure to consult with your doctor before starting any new dietary or exercise regimen.
Would it be beneficial to me to do physical activity while adhering to a keto diet?
When is the best time to do physical activity while following the ketogenic diet and intermittent fasting?
The best time to exercise while practicing intermittent fasting is typically right after you wake up or shortly after. This helps to maintain your body’s natural biological clock. Studies have demonstrated that working out (or even consuming food) too close to bedtime can disrupt your deep and REM sleep cycles, so it’s better to wait until the following day to get active.
Is it permissible to engage in physical activity while practicing intermittent fasting?
It is usually safe to do physical activity while intermittent fasting, according to Accetta. Many people decide to limit their meals to a six to eight hour window and fast for the remaining (plus or minus) 16 hours in the day.
Does working out increase the rate of ketosis while fasting?
Combining these two activities can help the body transition
into ketosis quickly.
If you’re interested in learning more about how to combine intermittent fasting, keto, and exercise for optimal health and weight loss, be sure to check out Fasting Books. Their selection of books on the topic can provide you with the knowledge and guidance you need to succeed.
