Carrie Underwood's Keto Fast: Fact Or Fiction?

There is no clear evidence that Carrie Underwood used Keto Fast. However, she has been associated with the keto diet and has credited her weight loss to a ketogenic diet and a consistent workout routine. Additionally, she has been linked to keto gummies and apple cider vinegar in her weight loss journey.

Carrie Underwood's keto diet plan

Country music star Carrie Underwood has undergone a body transformation over the past decade, losing a significant amount of weight and achieving an incredibly fit, toned figure. She credits her weight loss to the ketogenic or "keto" diet, which she combined with a consistent workout routine and intermittent fasting.

The keto diet is a low-carb, high-fat diet that involves limiting carbohydrate intake to achieve ketosis, a state where the body burns fat for fuel instead of carbs. To follow the keto diet, Underwood cut out all refined carbs, sugars, and most fruits. Instead, she focused on high-fat foods like avocados, fatty fish, eggs, nuts, seeds, and healthy oils, as well as plenty of low-carb vegetables. She also tracked her macronutrients and stayed in ketosis using keto strips to measure her ketone levels.

In addition to the keto diet, Underwood followed a balanced fitness plan that included cardiovascular exercise, resistance training, and high-intensity intervals. She also incorporated rest and recovery into her routine, including taking rest days, getting adequate sleep, and prioritising stress management through meditation and reading.

Underwood has maintained her weight loss and credits the keto diet for providing lasting health benefits. She reports feeling better on keto, with more balanced energy levels. She has also written a book, "Find Your Path: Honour Your Body, Fuel Your Soul, and Get Strong with Fit52Life," which offers a framework to help women make smart choices when it comes to nutrition and fitness.

Keto Diet Plan:

• High-fat foods: Avocados, fatty fish like salmon, eggs, nuts, seeds, olive oil, coconut oil, and full-fat dairy.
• Low-carb vegetables: Leafy greens, broccoli, cauliflower, etc.
• Lean protein: Grass-fed beef, chicken, and fatty fish like salmon and tuna.
• Berries in moderation.

Fitness Routine:

• Cardiovascular exercise: Incline walking on the treadmill, stair climbing, running, elliptical intervals.
• Resistance training: Weight lifting 2-3 times per week (squats, lunges, deadlifts, presses) to build lean muscle mass.
• High-intensity intervals: HIIT circuits 1-2 days a week.
• Active recovery: Yoga, pilates, stretching, gentle cardio.
• Rest and recovery: 1-2 rest days per week, adequate sleep, stress management, sports massages, self-myofascial release with foam rolling, sauna.

How she entered ketosis

To enter ketosis, Carrie Underwood made several changes to her diet and lifestyle. Here is a detailed breakdown of how she achieved this:

• Reducing Carbohydrate Intake: Carrie significantly cut down on her carbohydrate consumption, limiting it to 50 grams or fewer per day. This reduction in carbs forces the body to use fat, instead of glucose, as its primary energy source, leading to a metabolic state known as ketosis.
• Intermittent Fasting: She incorporated intermittent fasting into her routine, specifically following a 16:8 schedule. This involved fasting for 16 hours and restricting her meals to an 8-hour window. This approach further boosts fat burning and complements the keto diet.
• Increasing Healthy Fat Intake: Carrie increased her consumption of healthy fats, focusing on foods like avocados, fatty fish such as salmon, nuts, seeds, and healthy oils like olive oil and avocado oil. This increase in healthy fats is a typical recommendation for those aiming for ketosis, as it helps make up for the reduction in carbohydrates.
• Tracking Ketone Levels: She used keto strips to measure her ketone levels, ensuring her body was in the fat-burning state. These strips measure ketone levels in the urine and indicate the presence of ketosis when the color turns various shades of pink or purple.
• Maintaining Adequate Protein Intake: While on the keto diet, it's important to consume an adequate amount of protein. This helps supply the liver with amino acids for gluconeogenesis, the process of converting amino acids from protein into glucose. Additionally, sufficient protein intake helps maintain muscle mass during weight loss.
• Exercise: Carrie combined her diet with a consistent workout routine. She worked with a personal trainer, incorporating cardiovascular exercise, resistance training, and high-intensity intervals into her fitness regimen. Exercise helps deplete the body's glycogen stores, encouraging the body to turn to fat as a source of fuel.

By following these steps, Carrie Underwood was able to enter ketosis and achieve her weight loss goals, transforming her physique through diet and exercise.

Combining keto with intermittent fasting

The ketogenic (keto) diet and intermittent fasting are two of the most popular health trends. Both methods are used by health-conscious people to lose weight and control certain health conditions.

Intermittent fasting is an eating method that alternates between periods of restricted calorie intake or fasting, and normal food consumption. The most popular type of intermittent fasting is the 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day. Other methods include the 5:2 method, the Warrior Diet, and alternate-day fasting. Intermittent fasting is primarily used for weight loss, but it also has other health benefits, such as reducing inflammation, improving brain function, and controlling blood sugar.

The keto diet is a high-fat, very low-carb diet. Carbohydrate intake is typically restricted to 20-50 grams per day, which forces the body to use fats instead of glucose for energy. This metabolic process is called ketosis, where the body breaks down fats to form ketones, which are used as an alternative fuel source. The keto diet is an effective way to lose weight and has been used to treat epilepsy and other neurological disorders. It may also improve mental symptoms in Alzheimer's patients, reduce blood sugar, and lower heart disease risk factors.

Benefits of Combining Both

Combining the keto diet with intermittent fasting may offer several potential benefits:

• Enhanced ketosis: Intermittent fasting may help the body reach ketosis faster than with the keto diet alone. During fasting, the body shifts its fuel source from carbs to fats, which is the basis of the keto diet.
• Increased fat loss: The combination may lead to greater fat loss than the keto diet alone. Intermittent fasting boosts metabolism and promotes the burning of stubborn fat stores. Studies have shown that intermittent fasting can lead to significant fat loss, even when compared to very low-calorie diets.
• Preserved muscle mass: Intermittent fasting may help preserve muscle mass during weight loss, which is beneficial for those looking to improve athletic performance.
• Improved energy levels: Intermittent fasting can enhance energy levels, which may be helpful for keto dieters experiencing side effects such as fatigue.
• Reduced hunger: Intermittent fasting can suppress appetite and promote feelings of fullness, making it easier to stick to the keto diet.

Who Should Try This Combination?

The combination of keto and intermittent fasting is likely safe for most people. However, it is not recommended for pregnant or breastfeeding women, those with a history of disordered eating, or individuals with certain health conditions such as diabetes or heart disease. It is important to consult with a healthcare professional before starting this combination.

How to Start

It is generally not advisable to start keto and intermittent fasting simultaneously, as it can be a huge shock to the system. Instead, it is better to start with one, such as the keto diet, and then gradually introduce intermittent fasting.

When adding intermittent fasting, it is recommended to start with a shorter fasting window, such as 12-16 hours, and then gradually increase the duration. It is also crucial to plan meals and ensure adequate hydration during fasting periods.

Sample Menu for Keto and Intermittent Fasting

10 a.m.: Black coffee and scrambled eggs topped with avocado slices; water for the rest of the morning.

1 p.m.: Large leafy green salad topped with olive oil, vinegar, and grilled salmon.

3 p.m.: A small portion of macadamia nuts (optional).

5:30 p.m.: Chicken leg with skin, a small portion of cooked wild rice, and zucchini cooked with olive oil.

Health Risks and Considerations

While there is limited research on the long-term effects of combining keto and intermittent fasting, it is important to consider some potential risks:

• Difficulty and discomfort: Combining both methods can be extremely challenging due to the restrictive nature of both diets. Some people may experience irritability and fatigue.
• Athletic performance: The low-carb nature of the keto diet may negatively impact athletic performance for some individuals.
• Individual needs: Not everyone will respond the same way to this combination. It is important to understand your unique dietary needs and restrictions.
• Nutritional deficiencies: A poorly planned keto diet can lead to nutritional deficiencies, and combining it with intermittent fasting may further increase the risk.
• Extreme weight loss: Intermittent fasting may cause a drastic reduction in calorie intake, leading to excessive weight loss or loss of lean muscle mass.

Combining the keto diet with intermittent fasting may be a powerful tool for weight loss and improving health. However, it is not suitable for everyone, and it is important to consult with a healthcare professional before starting this restrictive dietary approach. While it can enhance weight loss and fat-burning, it also comes with challenges and potential risks that should be carefully considered.

Her workout routine

Carrie Underwood's workout routine is centred around her fitness app, Fit52, which she developed with her trainer, Eve Overland. The app offers a "common-sense approach to wellness", providing "paths" for workouts based on the user's fitness level. Underwood herself exercises when she can, sometimes working out seven days in a row, and other times only twice a week. She likes to weave fitness into her day, taking the stairs, doing lunges as she moves from room to room, and turning chores into active games.

Underwood's workouts incorporate both upper-body and lower-body exercises, with a focus on strength training and cardio. She is a self-described seasonal workout person, adjusting her routine and diet according to the time of year. In the winter, she focuses more on lifting and less on cardio, whereas in the summer, she leans towards outdoor cardio workouts.

Underwood's leg workouts include squats, lunges, and deadlifts, as well as exercises like tuck jumps, Romanian deadlifts, walking lunges, and elevated sumo squats. She also does treadmill cardio, setting goals for herself to run a certain distance within a specific timeframe.

The country singer also likes to keep things simple, saying, "I've become an expert at working out with nothing! I'm great at putting things together and thinking: 'What do I have around me that I can use?'" She also travels with a few lightweight workout tools, such as an ab wheel, resistance bands, and a jump rope.

Underwood's trainer, Eve Overland, emphasises the singer's consistency and motivation, stating that "working out and staying healthy is just a way of life for Carrie".

The keto supplements she used

Carrie Underwood has been very open about her weight loss journey and has attributed her success to the keto diet, intermittent fasting, and a consistent workout routine.

In an interview with Ellen, Carrie revealed that she had lost 30 pounds in just 2 months after giving birth to her son in 2015. She credited her weight loss to the Keto + ACV Gummies and Tabata high-intensity interval training.

Exogenous Ketone Supplements

Exogenous ketones are ketones supplied through an external source, as opposed to endogenous ketones, which are produced naturally by the body. Exogenous ketone supplements are popular among those following a ketogenic diet as they help increase blood ketone levels, potentially aiding in reaching ketosis faster. They have also been linked to other benefits such as boosting athletic performance, speeding up muscle recovery, and decreasing appetite. However, more research is needed to establish their effectiveness and potential risks.

Magnesium Supplements

Magnesium is a mineral that boosts energy, regulates blood sugar levels, and supports the immune system. The keto diet may make it more challenging to meet magnesium needs as many magnesium-rich foods like beans and fruits are also high in carbs. Taking a magnesium supplement or consuming more low-carb, magnesium-rich foods can help prevent a deficiency. Recommended daily intake is 200-400 mg.

Medium-Chain Triglycerides (MCTs)

MCTs are a popular supplement among keto dieters as they are quickly metabolized by the liver and used as a fuel source for the brain and muscles. Coconut oil is a rich natural source of MCTs, but MCT oil provides an even more concentrated dose. MCT oil can help ketogenic dieters boost their fat intake, increase ketone levels, and stay in ketosis. It has also been linked to weight loss and increased feelings of fullness. Start with a small dose (1 teaspoon or 5 ml) to test tolerance.

Omega-3 Fatty Acid Supplements

Omega-3 fatty acid supplements such as fish or krill oil are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which offer various health benefits. They help reduce inflammation, lower the risk of heart disease, and prevent mental decline. Omega-3 supplements can be particularly beneficial for those on ketogenic diets to maintain a healthy omega-3 to omega-6 ratio when consuming a high-fat diet.

Vitamin D Supplements

Vitamin D deficiency is common, and while the keto diet doesn't necessarily increase the risk, supplementing with this vitamin is still recommended. Vitamin D is important for calcium absorption, supporting the immune system, regulating cellular growth, promoting bone health, and lowering inflammation. A blood test can determine if you're deficient, and a doctor can prescribe the proper dosage.

Digestive Enzyme Supplements

The high-fat content of the keto diet can be tough on the digestive system, leading to nausea, diarrhea, and bloating. A digestive enzyme blend containing lipases (enzymes that break down fats) and proteases (enzymes that break down proteins) may help optimize digestion and relieve these symptoms. Additionally, proteolytic enzymes can reduce post-workout soreness, which is a bonus for workout enthusiasts on the keto diet.

Greens Powder Supplements

The keto diet can make it challenging to consume enough plant foods, so adding a greens powder supplement is a quick and easy way to boost vegetable intake. Most greens powders contain a mixture of powdered plants like spinach, spirulina, chlorella, kale, broccoli, and wheatgrass, providing a convenient source of nutrients.

Electrolyte Supplements

The first few weeks on the keto diet can be challenging as the body adapts to the low carb intake, often resulting in symptoms like headaches, muscle cramps, and fatigue (known as the keto flu). Focusing on increasing the consumption of sodium, potassium, and magnesium can help prevent these unpleasant symptoms. Electrolyte supplements containing these minerals are available, but adding them through diet is the best strategy. Simply salting foods or sipping on broth made with bouillon cubes can help cover sodium needs. Dark leafy greens, nuts, avocados, and seeds are keto-friendly sources of magnesium and potassium.

Frequently asked questions