Keto + Intermittent Fasting: The Ultimate Fat Loss Program

 

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Summer is just around the corner, and that means it’s time to end the bulking season and enter full on fat loss mode. It’s a task that’s not always easy or all that enjoyable, but the results are certainly worth it come beach season.

There’s a ton of information out there on how to get shredded, but none quite like what we’ve developed here.

Previously we’ve covered one of the newest and most effective eating protocols around in Intermittent Fasting. And while that can be great for weight loss, when it’s combined with a ketogenic diet, the two will get you shredded like never before.

What is Keto?

The ketogenic diet, a.k.a. “keto”, is an extremely low carb diet that places a premium on fat intake (as much as 75-90%!) along with a moderate protein intake. There have been a number of keto diets circulating around the fitness industry in recent years as the diet has grown in popularity, but to “standard” ketogenic diet consists of the following macronutrient breakdown:

75% Fat

20% Protein

5% Carbohydrate


The benefit of substantially reducing carbohydrate intake forces your body to enter ketosis - a metabolic process stimulated when carbohydrates are severely restricted. This essentially “shifts” your body from a glucose fueled machine, to a fat fueled one that generates ketones.

Ketones are synthesized when a person doesn’t consume ample carbohydrates to provide the body with adequate glucose (sugar) to run the required metabolic processes. Upon entering a ketogenic state, the body becomes significantly more efficient in utilizing stored fat for energy. 



Some may worry that such a drastic reduction in carbs may affect neurological function, as the brain runs on glucose, but don’t worry, a metabolic process called gluconeogenesis can synthesize the necessary carbs to fuel the brain from non-carbohydrate compounds including glycerol, lactate, and glucogenic amino acids such as Isoleucine, Tryptophan, and Phenylalanine (all of which can be found in Primeval Labs EAA Max!).[1,2]

Benefits of Keto

We know what you’re thinking already...why in the world would any person in their right mind willing give up carbs when that essentially means no more pizza, cookies, or candy?!

Well, it just might be worth it, when you consider the bevy of benefits ditching carbs for good offers:



Enhanced weight loss[3]

Increased fat oxidation

Improved insulin sensitivity[4]

Decreased blood sugar

Helps lower A1c (a crucial metric of Type 2 Diabetes management)[4]

Improved HDL (“good”) cholesterol and triglyceride levels[5]

Increased satiety

Improved Body Mass Index (BMI)

As you can see, going keto has a wide range of benefits to offer, but how does combining keto and intermittent fasting (IF) enhance fat loss?

 

How does Keto + IF help?

Dubbed “Keto Intermittent Fasting”, the combination of a ketogenic diet + the intermittent fasting eating protocol is ideal for those already living the keto life, but what to ramp up fat loss even further.



Maximal Fat Burning

: In ketosis, the body is already using fat as its preferred fuel source -- both the fat you eat, and the one stored around your midsection. But when combined with intermittent fasting, the efficiency with which your body burns fat is increased. So basically, the longer you’re in a fasted state, the greater amount of fat you’d burn than if not in ketosis!


Lower liver stores of Carbs

: Since you’re drastically reducing carbs, glucose levels will be significantly less for keto dieters than non-keto dieters. This means your body will essentially enter a fasted state sooner and thus burning stored fat for ketones and glucose longer!


Plateau Buster: 

There comes a point in fat loss, not matter what diet you’re following, when everyone hits a plateau. Suppose you’ve been following a ketogenic diet for several months and been experience great results, but then you hit a fat loss wall, and your weight remains the same for a couple weeks.

 One of the benefits of IF is that increases fat oxidation and metabolic rate[6], which would enable your to kickstart fat loss without having to further reduce calories!



Improved Brain Health: 

Both IF and keto have solid research showing that they support enhanced brain function and overall brain health.[7,8] So, not only are you shedding fat, and getting better looking, you’re also helping out your noggin!



Even Greater Insulin Sensitivity

: Much like the previous bullet point, both IF and Keto enhance insulin sensitivity and glucose response -- both crucial factors in effective weight loss!

A Day in the Life

So, how does one successfully combine Keto and IF for an unbeatable 1-2 fat-fighting combo?

Here’s how to structure your day to institute IF:

Wake Up = 9 AM
Fast = 9 AM - 5 PM
Eat = 4 PM - 10 or 11PM
Sleep = 12PM

Now, to combine IF with Keto, all you would need to do is eat all of your calories in your eating window while following the approved keto foods to keep your body in ketosis. Some example meals could be:

Meal #1: Eggs, bacon, avocado, and tomatoes

Meal #2: Steak, butter, asparagus

Meal #3: Salmon, side salad, olive oil and feta cheese

The options are endless, but just make sure to avoid high carbohydrate foods such as pasta, pizza, potatoes, bananas etc.

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Helpful Supplements

Cutting carbs and calories along with following Intermittent Fasting can result is some serious hunger cravings and lethargy at the outset. If those cravings happen to get too unruly, you risk binging on carbs and not only kicking your body out of ketosis, but also completely ruining your diet.

Pyretic: 

Not everyone is a big stimulant user, or can handle them, yet still want a supplement to further enhance their fat loss. Primeval Labs Pyretic is the solution. It provides several unique compounds, all at effective doses, that suppress appetite, boost energy, and enhance focus -- eliminating the “brain fog” that can set in when dropping carbs to virtually zero.



EAA Max

: The newest groundbreaking supplement from Primeval Labs, EAA Max provides a low carb, low calorie option to sustain muscle protein synthesis during your feeding window without kicking your body out of ketosis. EAA Max is ideal for the keto athlete that needs an intra workout supplement yet doesn’t want to load up on gobs of sugar to support their performance.

Takeaway

Both Keto and Intermittent Fasting are excellent options for improving fat loss, insulin sensitivity, and overall health on their own. However, when combined, the two support each other for superior fat loss and body recomposition. Next time cutting season comes around and you want the fastest results possible, there’s only one way to go -- Keto +Intermittent Fasting!

References

Wheless, J. W. (2008), History of the ketogenic diet. Epilepsia, 49: 3–5.  doi:10.1111/j.1528-1167.2008.01821.x http://onlinelibrary.wiley.com/doi/10.1111/j.1528-1167.2008.01821.x/full
Dashti HM, Mathew TC, Hussein T, et al. Long-term effects of a ketogenic diet in obese patients. Experimental & Clinical Cardiology. 2004;9(3):200-205. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
Dashti HM, Mathew TC, Hussein T, et al. Long-term effects of a ketogenic diet in obese patients. Experimental & Clinical Cardiology. 2004;9(3):200-205. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
Boden G, Sargrad K, Homko C, Mozzoli M, Stein TP. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin  resistance in obese patients with type 2 diabetes. Ann Intern Med. 2005;142(6):403-411. http://www.ncbi.nlm.nih.gov/pubmed/15767618
Westman EC, Mavropoulos J, Yancy WS, Volek JS. A review of low-carbohydrate ketogenic diets. Curr Atheroscler Rep. 2003;5(6):476-483. http://www.zaggini.com/old/media/a-review-of-low-carbohydrate-ketogenic-diets_30.pdf
Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr . 2005;81(1):69-73. http://ajcn.nutrition.org/content/81/1/69.abstract
Lee J, Duan W, Long JM, Ingram DK, Mattson MP. Dietary restriction increases the number of newly generated neural cells, and induces BDNF expression, in the dentate gyrus of rats. J Mol Neurosci. 2000;15(2):99-108. doi:10.1385/JMN:15:2:99. https://link.springer.com/article/10.1385%2FJMN%3A15%3A2%3A99
Van der Auwera I, Wera S, Van Leuven F, Henderson ST. A ketogenic diet reduces amyloid beta 40 and 42 in a mouse model of Alzheimer’s disease. Nutrition & Metabolism. 2005;2:28. doi:10.1186/1743-7075-2-28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1282589/