There are many reasons why individuals gain weight but it is usually caused by high insulin levels. In order to lose weight, insulin has to go down. And that is where a ketogenic diet and intermittent fasting work best.
Further studies show that a ketogenic diet can create maximum results when combined with intermittent fasting because a maximum decrease in one’s insulin level can be achieved. Aside from belly fat, insulin is also the reason why we experience fatigue, poor memory, high blood pressure, anxiety, and depression.
The Ketogenic Diet
The ketogenic diet, which is simply referred to as keto, is a diet that focuses on lowering down one’s carbohydrate intake. Lower carbs mean lower blood sugar, which is actually the main goal. When done right, a person on a keto diet will enjoy lower hunger pangs and cravings in the long run.
Ketogenesis is achieved when the body starts burning fat instead of using sugar for energy. Traditional dieting merely tricks the body into losing weight, which is quite unhealthy. In order to lose weight, it’s important that one starts living healthily. The ketogenic diet works because if it is done right it helps in correcting broken metabolism that may be caused by improper dieting.
Intermitting fasting is yet another powerful method of losing weight. Here, one is required to eat less frequently throughout the day and only within specified intervals. Keep in mind that eating triggers insulin production. So basically, if you eat less throughout the day, less insulin will be produced by the body.
On the average, a person eats 3 to 7 times throughout the day. Intermittent fasting trains your body to eat for only two times a day until you eventually get used to eating just one to two full meals daily. Of course, your body has to go through a healthy transition to get there. Doing intermittent fasting abruptly is very close to starving yourself and nothing’s good is going to come out of that.
How to Combine Keto with Fasting
To achieve weight loss using these two techniques, everything has to be done right. First, you have to transition your meals from high carbs to low carb. Shifting to low carb means you’re doing away with any food item that contains sugar. Instead, you’d go for dark leafy greens, berries, and broccoli. Refer to the list of foods that you can and can’t eat on a keto diet to be sure.
After changing your diet, the next thing to do is to remove the snacks. That’s actually the first step to intermittent fasting. You have to stick only to the three basic meals in the beginning and forget about snacking entirely. Once your body gets used to that, you’d start with the next challenge, which is to eliminate breakfast. You do that by pushing your breakfast a little bit nearer to lunch time every single day until your body no longer requires it. Soon, you’ll be eating the right kind of food for just lunch and dinner. That’s when the ketogenic diet starts working and you start seeing changes on your waistline and the rest of your body.