Intermittent Fasting: Everything You Need to Know Before You Start

There is a lot of commotion going on about the keto diet and its partner in crime; intermittent fasting. Together, they are one of the world’s most popular health trends and unlike most trends, we don’t see this one going anywhere anytime soon. And for all the right reasons- It works and people are seeing results! 

Fasting has been around for forever. It’s been dated back to ancient health and nowadays it’s still used in religious practices. However, we’re talking about intermittent fasting specifically. The type of fasting that helps with weight loss and benefits the keto diet. Intermittent fasting has helped people kick their keto diet into gear and others to get started on a weight loss journey. 

If you’re looking into intermittent fasting, then chances are you’ve at least heard of the keto diet. The reason being is that the two work so well together. The keto diet is a high-fat, low-carb diet that pushes your body to burn fat rather than sugar for energy, and intermittent fasting limits when you can eat on the keto diet. We’re going to focus strictly on intermittent fasting here to break it down for you. Whether you’re someone who has intermittent fasted before and want to start again or you’re someone who’s simply looking into it, there is always room to learn something new. Here is everything you need to know before you get started.  

What Is Intermittent Fasting? 

Intermittent fasting is in short, a game-changer. It’s a cycle between a period of time where you can eat and drink anything freely and then another period of time where you fast and cannot eat anything. Just like the keto diet, intermittent fasting has become so popular in recent years that people who follow both are seeing amazing results both mentally and physically. Intermittent fasting alone comes with an abundance of benefits if done right. 

What Type of Intermittent Fasting Is There? 

As intermittent fasting has become more and more popular, we’re starting to see an increase of variations with it. There’s hourly fasts, daily fasts, periodic fasts, and evening spontaneous fasts. These are a few types of intermittent fasts that are most popular these days: 

  • 16:8- This method of intermittent fasting is the most common of them all. It involves a 16 hour fasting period followed by an 8 hour eating window. Some people will carry the fast past an average breakfast time while others will start the fast early in the evening. This method is very manageable and can be adjusted to a person's schedule. 
  • 20:4- This intermittent fasting method is most common for people who have dipped their toes in the waters of fasting before and want to kick it up a notch. Most of us have tried out this fast on Thanksgiving and not even know it, waiting to eat until the evening for the first time.
  • 24 Hour Fast- This fast is a longer fast that involves not eating for a full 24 hours. Typically this method is only done sporadically. Maybe a couple days a week or a few times a month. This intermittent fasting method is recommended to reboot after an over indulgence or to aid in weight loss. 

Regardless of which method of intermittent fasting you decide to go with, you can always adapt to the one that fits your lifestyle the best. It’s important to know that even when fasting, eating a quality diet, such as the keto diet, and proper calorie intake is important. 

How To Intermittent Fast?

The key to intermittent fasting is to ease into it especially if you’re just starting out on the keto diet. The keto diet is a huge gear switch in the body so trying to do too much at once can steer you towards disappointment. Take it easy and one step at a time. To start intermittent fasting successfully, consider your schedule to decide when the best window to eat will be. A common fasting window is between 7PM and 11AM the next morning. This makes it so you are fasting the majority of the time in your sleep. If you typically don’t eat breakfast then you can open up your window to eat at a later time so that you don’t start fasting until later at night. Intermittent fasting is great because it can be adjusted to your schedule. 

Is Intermittent Fasting Good For Keto?

Yes! Just like keto, when fasting your body doesn’t rely on sugar for energy. Instead it starts breaking down fat to use as fuel. Therefore, intermittent fasting should be considered essential to the keto diet if you ask us. Both intermittent fasting and the keto diet come with similar benefits so it only makes sense that they’d support each other. 

What Are The Benefits? 

Who knew so many benefits could come from fasting. Especially coming from a common belief that skipping meals was unhealthy which leads us to the importance of intermittent fasting the right way. Fasting incorrectly can lead to malnourishment so don’t skimp yourself on the fat bombs, which are delicious high-fat, keto snack-size bite. Perfect as a snack, for an energy boost, or simply as a treat. . If done correctly you can find yourself reaping some or all of these benefits: 

  • Lower blood sugar 
  • Weight loss
  • Improved mental performance 
  • Increased energy 
  • Reduced inflammation 

Believe it or not, intermittent fasting has also been shown to have positive effects on the longevity of a person's life, just like the keto diet, thanks to the cognitive benefits it offers. 

Can You Eat or Drink Anything While Intermittent Fasting?

Even though you know what a fast is, people still ask this question and that’s ok. A little reassurance never hurt! During the fasting window you are not supposed to eat any food because doing so would break your fast. However you are able to drink zero-calorie beverages such as water, black coffee, and unsweetened tea. Be careful not to add any cream or sugar to your coffee because even a splash of milk will break your fast. Water is always a safe bet so when in doubt, chug some water. Consuming enough water is actually very important especially when fasting so make sure you’re staying hydrated!

Does It Help With Weight Loss? 

Yes, one of the most popular reasons a person starts intermittent fasting is for weight loss. Since the window to eat is smaller, calorie intake is reduced resulting in possibly losing some weight. However, you can’t expect to lose weight if you find yourself overeating during the eating periods. Intermittent fasting is a great aid in supporting weight loss. Just like with the keto diet and especially when incorporated with the keto diet, intermittent fasting needs to be done correctly in order to see my benefits including weight loss. If done right, you may be surprised to see the amount of weight loss progress you can make. 

Tips To Intermittent Fasting

As you can see intermittent fasting can be a wonderful thing. It can seem challenging at first, but don’t be discouraged. Try again or even work your way up to a full 16:8 fasting period. Anytime you make a change to your diet or routine you may find a few obstacles along the way, but keep these tips in mind and you’ll be set up for success:

  • Stay busy and keep your mind occupied- Don’t sit around timing your fast or counting down the hours until you can eat. Staying busy will make the time go by faster. 
  • Stay hydrated- If you feel quenched or groggy then consider replenishing with electrolyte power of collagen products like from Adapted Nutrition. These supplements will help you feel well during intermittent fasting and keep you in ketosis. 
  • Don’t binge eat- overindulging during your eating window will make you feel sluggish and can even defeat the purpose of intermittent fasting in the first place 
  • Be patient- This includes riding out the hunger waves at first and giving yourself enough time to see how your body responds to intermittent fasting. It’s an adjustment so you won’t see results immediately. Giving yourself enough time to see how you feel will benefit you in the long run. Trust us! 

When it comes to intermittent fasting there’s a few things we know for sure- It’s great when done with a low carb diet like the keto diet, it’s beneficial both mentally and physically, and it works. There’s a reason there’s so much hype around the idea of intermittent fasting. People are feeling great and looking great all thanks to the science behind intermittent fasting. If you’ve been on the fence for a while now it’s time to get off of it and give it a shot. It’s the least you could do now that you know everything you need to know before you start intermittent fasting. Another great thing about intermittent fasting is that you’re in charge. So if you find it’s not for you, then you can stop. But if you fall in love with it, which we think you will, then there’s an entire world of intermittent fasting for you to explore!