Intermittent fasting on keto

Boost your weight loss efforts with ease.

You have all heard about the keto diet by now. Whether through reading one of my many articles or books on the subject (or through seeing an ad on social medial or TV), the keto diet has taken off like wildfire.

What started off in the early 1900’s as a new and effective way to treat epileptic seizures has been re-branded and reinvented as our generation's newest and biggest 'fad diet'. The level of popularity that this movement has achieved is no small thing - and it's definitely not undeserving.

The keto diet, by itself, is an incredible way to get your body to burn body fat instead of storing it. You essentially turn your body into a walking, talking, fat-burning furnace. People routinely report losing up to 30 and 40 lbs. in as little as 30 days.

This rate of weight loss is completely mind blowing on its own, but what if I told you that there was a way to take this already super-effective diet to a whole new level? Let's talk about intermittent fasting.

What is intermittent fasting?

Intermittent fasting is not a diet (which tells you what food to eat). Intermittent fasting governs when you eat. It is the practice of limiting your food consumption to a limited period of time. Intermittent fasting is most commonly done for 16 hours a day, or on alternate days.

Intermittent fasting is not as bad as you think.

Upon first hearing the name, it's easy to begin picturing the traditional thoughts that the word “fasting” has a tendency to bring up.

Hunger Pains… Fatigue… Headaches… Depriving your body of food for days or more… It all sounds awful.

Let me assure you this is not what we are talking about. The first thing you should understand is that intermittent fasting is not a diet. Intermittent fasting is a very specific type of fasting that is commonly used by lots of people as a safe and effective way to control weight.

Essentially, it is just a practice of limiting your food consumption from the traditional 3 meals (spaced morning, noon, and evening) to a much more limited window of time. This is typically done in 8 hours.

Intermittent fasting became popular after studies were done that showed that fasting has some substantial health benefits.

The only problem is that people don’t want to go without food. So what they found is that if you follow a regular scheduled window of limited caloric intake, you can actually mimic the benefits of extended fasting without having to go without food for long periods of time.

Types of Intermittent Fasting

1. 16:8 Split - Eat for 8 hours, fast for 16 (including sleep)
2. 2 Day on / 1 Day off - Fast every 3rd day
3. 1 Day per Week - Fast for one day every week
4. Multi Day Fasting - Fast for more than one day

The types of intermittent fasting

1. 16:8 Split intermittent fasting

The 16:8 split is, easily, the most commonly practiced form on intermittent fasting around today.

The idea behind the 16:8 Split is simple. It’s as easy as skipping breakfast. What you would do here is set an 8-hour time block where you consume all of your meals for the day.

Most people will begin eating for the day at 12:00 pm and allow themselves to eat until 8:00 pm. This allows them to sleep through most of their 16-hour fasting period.

Depending on your schedule and lifestyle, these times can change to anything that suits you. The important thing is that you get one 8 hour window to eat and one 16-hour window of fasting window per day.

2. 2 Day off / 1 Day on intermittent fasting

This is the 2nd most common intermittent fasting method around. It’s as simple as the name makes it sound. 

You would spend 2 days eating as per your normal schedule. You would then fast for 1 entire day. 

Depending on your lifestyle and schedule, you may find this to be the easiest option. They great thing is that it’s completely up to you.

3. 1 Day per week intermittent fasting

A less common option is the 1 day per week method. It is also as simple as it sounds.

You would fast for one entire day per week. It does not matter which day you choose.

Consistency is important, so it is generally a good idea to stick with the same day each week to stay on a consistent schedule.

4. Multi day fasting

This is traditional fasting. It is extremely important to plan these out in advance and know what you are going to do before you attempt any sort of extended fasting.

Fasting has amazing benefits, but it is also important to know your body's limits. Take your time to expand on those limits. Too much, too soon, may do more harm than good.

Benefits of Intermittent Fasting

1. Ketosis - Intermittent fasting makes you burn fat for energy
2. Autophagy - Intermittent fasting gives the body time to recycle damaged cells
3. Anti-aging - Intermittent fasting may prolong your life
4. Brain health - Intermittent fasting improves your brain's ability to function optimally

Fasting improves health because it is a natural process.

Now that we’ve discussed the different methods of fasting, let’s talk about all the great benefits that you can achieve from intermittent fasting.

Great research has been done on the subject of fasting. The practice of fasting has been around for thousands of years and is still practiced religiously by monks and priests of different faiths all over the world.

Thankfully, this great deal of research has given us an amazing understanding of the benefits that come along with intermittent fasting.

1. Intermittent fasting puts your body into ketosis

One of the biggest reasons why intermittent fasting and the keto diet seem to go together so well is the fact that intermittent fasting actually stimulates ketosis.

If you are unaware of what ketosis is, it's basically a metabolic state that your body naturally goes into when it runs out of glucose (or sugar) stores. Glucose is your body's traditional source of fuel. After roughly 8-10 hours, your body will have used up all its stored energy in the form of glucose.

It then begins to run off body fat, instead of glucose, as its primary energy source. The act of switching its fuel source from glucose to fat is called ketosis.

Check out my blog J.P. Wells Fitness if you’d like to learn more about Ketosis and the Ketogenic Diet

2. Intermittent fasting stimulates autophagy

A huge benefit of intermittent fasting is the stimulation of a process called autophagy. Autophagy, simply put, is your body's natural way of cleaning out damaged cells.

Our bodies promote the natural degradation and recycling of cellular components to be used for the creation of new, healthy cells. This is essentially your body's way of building a newer, healthier you.

A lot of autophagy processes will only start when you haven't eaten in a while. The body spends less time absorbing nutrients and starts to turn damaged cells into fresh nutrients instead.

3. Intermittent fasting has anti-aging benefits

Who doesn’t want to look younger and healthier for longer?

Another benefit to intermittent fasting is its stimulation of natural HGH (Human Growth Hormone) production.

Many famous actors and actresses use techniques to promote HGH production as a way to keep them looking younger and more physically fit. Terry Crews, for example, has talked about the fact that he has used intermittent fasting for years to help him keep his body on point for his career.

4. Intermittent fasting supports brain health

Brain health plays a significant role in our everyday lives - whether we realize it or not. Our brains have a powerful effect over how we feel, how we think and how we act.

Studies have shown that intermittent fasting helps to stimulate a protein in our brains called BDNF (brain-derived neurotropic factor). BDNF has amazing effects on our brains.

It increases neuro-plasticity, which is our brain's ability to change itself. It stimulates the creation of new brain cells, increases synaptic connections and allows us to learn and think faster. Intermittent fasting has been shown to increase our BDNF levels by up to 400%.

Intermittent fasting will overhaul your health.

Conclusion

As you can see from everything that we’ve discussed in this article, intermittent fasting can be an extremely powerful tool in your health and fitness tool belt. The great thing is that it works with almost any diet. You are not restricted to one specific diet to enjoy all the benefits that intermittent fasting will bring to your life.

Obviously, because intermittent fasting naturally promotes ketosis, this is a favorite among those who practice a ketogenic lifestyle - but it is by no means exclusive to keto. No matter where you are at physically, or what diet you decide you want to try, intermittent fasting will improve your health.

It could be a health-boosting habit that can not only speed and improve your weight loss results, but promote good mental health through the production of new brain cells. This will allow you to deal with stress and other emotions more easily. It will help you think and learn faster through the production of BTNF.

It also promotes Autophagy which aids your body in its efforts of cleaning house by identifying and getting rid of old, unhealthy cells and making room for new, healthy cell growth.

It may not be for everyone, and if you have any concerns about how this practice might affect your health, talk to your doctor before giving it a try.

If you do decide to try it out, you may find that intermittent fasting is the key to pushing you through to the next level regarding your fitness and weight loss goals.

If you enjoyed this article, please let me know by leaving me a comment below! I love hearing from you and connecting with you. You guys are the reason that I’m here.

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If you’re interested in learning more about the Keto Diet, check out my brand-new book ABSOLUTELY FREE! Inside I give you all the tools you need to be successful with the Keto Diet - including Intermittent Fasting. I also give you a bunch of really great keto friendly recipes to help get you started the right way.

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About J.P. Wells

J.P. Wells has spent the last 13 years of his life learning about - and pursuing - a healthy and active lifestyle. After sustaining a life changing injury during his time serving in the United States Military, he dedicated his time to learning and researching ways to heal (and re-build) his body and get back to the active lifestyle that he grew up loving.

JP Wells

On his blog J.P. Wells Fitness, J.P. Wells shares the knowledge and passions that he has come to learn from the fitness industry - and fitness culture. He understands that health and fitness is not just a one-time choice. It is a lifestyle. Success with your goals is not made up of large, single decisions. It is rather a series of small choices made well throughout every day.

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