Fasting Post-Carb Loading: A Good Idea For Keto Dieters?

The ketogenic diet is a high-fat, very low-carb diet that has gained popularity for its weight-loss and health benefits. While the standard keto diet is the most popular form, there are several variations, including the cyclical ketogenic diet (CKD). CKD involves adhering to a standard keto diet for 5-6 days a week, followed by 1-2 days of higher carb intake, also known as refeeding days or carb ups. After these high-carb days, some people choose to fast to return to ketosis more rapidly. Intermittent fasting (IF) is a popular dietary approach that can complement keto and lead to faster results and enhanced metabolism. However, combining keto and IF can be challenging, and it's important to listen to your body and not overstress it. This article will explore the topic of fasting after a carb-up on keto and provide insights into the potential benefits and challenges of this approach.

Intermittent fasting and keto can complement each other and enhance results

Accelerated Ketosis

Intermittent fasting can help deplete your body's glycogen stores faster, pushing you into ketosis more quickly than keto alone. This means you start burning fat for fuel sooner. During fasting, insulin levels and glycogen stores decrease, prompting your body to burn fat for energy.

Improved Insulin Sensitivity

Both fasting and keto can improve insulin sensitivity, which helps regulate blood sugar levels. Intermittent fasting triggers a cellular repair process that boosts metabolic health.

Enhanced Fat Burning

The keto diet primes your body to burn fat for energy. Adding intermittent fasting increases the periods when your body is in a fat-burning mode. Intermittent fasting boosts metabolism by promoting thermogenesis, or heat production, which may lead to more fat loss.

Reduced Hunger and Cravings

Keto's high-fat content keeps you feeling full, while fasting can regulate hunger hormones like ghrelin, making it easier to stick to your eating plan. Intermittent fasting has been shown to reduce hunger and promote feelings of fullness, aiding weight loss.

Boosted Mental Clarity

The brain can utilize ketones efficiently, and fasting further enhances ketone production, supporting focus and cognitive function. Ketones are a fuel source for the brain, potentially improving mental clarity and focus.

Fasting triggers autophagy, boosting metabolic health

Fasting triggers autophagy, a cellular process that boosts metabolic health. Autophagy is the body's way of cleaning out damaged cells and regenerating newer, healthier cells. This process is like a "reset button" for the body, removing debris and dysfunctional cells while recycling parts of them for cellular repair.

Autophagy is particularly important in preventing and treating cancer. It can lower the risk of cancer by removing cancerous cells and is receiving attention for its potential role in cancer treatment.

Intermittent fasting and ketogenic diets are known to trigger autophagy. Intermittent fasting is a popular approach for those on the keto diet as it helps the body enter a state of ketosis, burning fat for energy. Ketosis occurs when the body shifts its metabolic pathways and starts using fat for fuel instead of glucose derived from carbohydrates.

However, it is important to note that fasting should be approached with caution. It is not recommended for those who are pregnant, breastfeeding, or have certain chronic conditions. Additionally, combining keto and intermittent fasting can be stressful for the body, so it is advised to establish a comfortable routine with keto before incorporating fasting.

Fasting after a cheat day can help get you back on track

It is understandable to have a cheat day or a few cheat days in a row on the keto diet. The highly restrictive nature of the diet, which requires you to keep your carb count between 20-50 grams of carbs per day, can be challenging to maintain. It is important to not feel guilty about taking a break from the diet and to think of it as a delicious respite.

The key to getting back on track is to identify what caused the diet slip in the first place. This could be due to hidden carbs in foods such as dressings, sauces, and starchy vegetables. Once you have identified the culprit, you can take steps to avoid or limit these foods in the future.

After a cheat day, it is important to get back to your low-carb diet and cut your carb intake back to below 20-50 grams of net carbs per day. Refocus your meals around high-fat, protein-rich, low-carb foods, and try to incorporate regular movement and exercise into your routine to burn off stored glycogen. Ensure that you are staying properly hydrated and are getting enough electrolytes as you shift back to the keto diet.

Fasting after a cheat day can be a helpful way to get back on track. Intermittent fasting, or “IF,” is a dietary approach that pairs well with the keto diet and can help enhance results. Intermittent fasting involves going without food for a set period of time, typically with short fasting windows of 16-24 hours, and is a popular way for keto dieters to boost their results.

When incorporating intermittent fasting after a cheat day, it is important to take it slow and try a shorter fasting window first to ensure your body can handle the adjustment. It is also crucial to plan how you will break your fast, as your insulin sensitivity will increase and your digestive enzymes will decrease. Breaking your fast with a rich and/or substantial meal can lead to gastrointestinal issues such as stomach pain, nausea, gas, and bloating. Instead, opt for liquids such as broth or soup, or stick to small meals to ease your body back into processing food.

In summary, it is normal to have a cheat day on the keto diet, and fasting can be a helpful tool to get back on track. By identifying the cause of the diet slip, refocusing on low-carb meals, and incorporating intermittent fasting, you can boost your keto results and get back into ketosis.

Fasting can help you break through a plateau with your health and weight-loss goals

Intermittent fasting can be a great way to break through a plateau with your health and weight-loss goals. It can be a natural next step for those already on the keto diet, as it helps your body go into a state of ketosis, burning stored fat for energy.

However, it is important to not take on too much at once. It is recommended that you first establish a routine with the keto diet and adjust to being in ketosis before introducing intermittent fasting. Once you are ready, you can plan specific times when you will not eat, perhaps starting with a 12-hour fast overnight. Other methods include the 5:2 method, with 5 days of normal eating and 2 days of low-calorie consumption, or a full 24-hour fast.

It is important to plan how you will break your fast. Your insulin sensitivity will increase, and your digestive enzymes will decrease, so it is crucial to ease your body back into processing food. It is recommended to break your fast gently, with liquids such as broth or soup, and to stick to small meals. It is also important to avoid carbs and focus on healthy fats and proteins.

Intermittent fasting can be a powerful tool to enhance the effects of the keto diet, but it should be approached with care and tailored to your individual needs and lifestyle.

Fasting can be a natural progression as your appetite decreases

Intermittent fasting (IF) is a popular approach for those on the keto diet as it helps the body enter a state of ketosis, burning stored fat for energy. When your body functions without food for a long period of time, it will begin to burn stored fat for energy.

If you're already on the keto diet and are satisfied with the fats and proteins fuelling your activities, you may find that your appetite decreases. Intermittent fasting may be a natural progression for you as your body adjusts to being in ketosis.

It's important to note that you shouldn't combine keto and IF right from the start. This can put your body under too much stress and make you feel unwell. Instead, establish a comfortable routine with the keto diet first and allow your body to adjust to ketosis. Once you've done this, you can begin to practice intermittent fasting.

There are several ways to approach IF. You may want to start by ensuring you have at least 12 hours of fasting at night. This is often an easier option as you'll be asleep for most of the fasting period. You could also try the popular 5:2 intermittent fasting regime, where 5 days are 'normal' eating and 2 days are extremely low-calorie 'fast' days (no more than 500 calories). Others may not eat for 24 hours or more, or eat only during an 8-hour window each day.

It's crucial to plan how you're going to break your fast. When you fast, your insulin sensitivity will increase and your digestive enzymes will decrease. If you don't plan how you'll break your fast, you may end up spiking your blood glucose levels and experiencing digestive issues.

• Start with liquids: Broth or soup are easier for your digestive tract to process.
• Stick to small meals: Take your time and eat small amounts at first.
• Avoid carbs: Stick to healthy fats and proteins for the first day after your fast.
• Choose whole foods: Your body will be sensitive to processed foods, so opt for whole, natural foods.
• Support with supplements: Continue taking supplements like electrolytes while breaking your fast.

Frequently asked questions