Keto Diet and Intermittent Fasting

Intermittent has become associated with the keto diet for a while now and they gained a lot of popularity recently, this due to the mechanism that makes these two best friends work well together.

The ketogenic diet is the most restrictive of diets low in terms of carbohydrates intake. On a this diet CARBOHYDRATES should only represent 10% of energy (20 to 50 grams of carbohydrates per day).

Intermittent fasting consists of doing 2 or 1 meal per day with long fasting periods between. And fasting the rest of the time, everyone does this basic while sleeping at night, however when doing intermittent fasting you will have to go without food for longer periods and it is possible to drink tea, coffee, water.

There are a lot of recipes and directions on how to do it and what to eat exactly.

The main goal is to bring the body into a state of ketosis, which implies that the body will draw its energy from the stored fat and no longer from carbs.

Remember that this is not for everyone it depends on the state of health, in particular, if a person is having weak kidneys or the liver. Diabetics, on the other hand, could find a way to do there but they must consult with a doctor first.

Why do it?

A huge weight loss, an improvement in the general condition, a preventive diet for cancer, moreover it is recommended for people with ovarian/uterine cancer with good results and remains good for other cancers because sugar is the food of cancer cells to make it very simple .

Very effective for epileptics too.

While fasting, the blood glucose level decreases (hypoglycemia). Glucose represents the main source of energy for the whole body, but especially the brain. The body adapts to the deprivation of food (and therefore of glucose) by mobilizing its energy reserves: it draws from the fatty tissue of fats which the liver transforms into ketone bodies. Ketones are produced in fairly large quantities during a fast; after three days of fasting, one-third of the energy in neurons comes from ketones.

Unfortunately, a complete fast leads to muscle wasting and obviously could not be a lasting solution. In 1921, Dr. Russell Wilder (Mayo Clinic, Minnesota) developed the so-called ketogenic diet. It is a very low carbohydrate and high-fat diet that has an effect similar to that of fasting in the body, namely the formation of ketone bodies

How to do it?

The easiest and most common duration is 18: 6. Thus, a person who follows the ketogenic diet can easily fast 18 hours (sleep time included). You will just have to replace breakfast with coffee or tea. Your late lunch will be your first meal of the day. If, for example, you dine around 7:00 p.m., you can eat again at 1:00 p.m. and if you dine later, around 9:00 p.m., you can eat again at 3:00 p.m., which is equivalent to 6 p.m. fasting. It is also possible to fast a little shorter (16 hours) or much longer, up to 24 or 48 hours, it depends on the resistance of each.

It is important not to snack constantly and to space out meals. We want to avoid continuous insulin production (insulin resistance). This is where intermittent fasting is an interesting way to enter the ketogenic zone: allow 16 hours between supper and the next meal. For example, if you finish supper at 7:30 p.m., you don’t eat until 11:30 a.m. the next day. In the morning, you can drink water, good herbal teas or coffee (without sugar!), For who tolerates it well. Then you can space two meals in the remaining 8 hours. Without snacking.

What foods make up the ketogenic diet?

  • Here are the foods recommended as part of a keto diet:
  • Oily fish such as mackerel, salmon, sardines, shrimp, seafood;
  • Fatty meats, such as duck breast and lamb;
  • Lean meats drizzled with olive oil;
  • Vegetables and raw vegetables: cucumbers, zucchini, mushrooms, salad, leeks, pickles, avocados,
  • Eggs,
  • Olive, rapeseed, walnut, sunflower, sesame oil;
  • Almond powder and lupine flour.

What not to eat:

  • bread ;
  • Pasta ;
  • Cereals: wheat, corn, rice, etc;
  • Potatoes (including fries);
  • Legumes;
  • Sugars, honey, agave, maple syrup …;
  • Fruits with a high carbohydrate content: apples, bananas, oranges…
  • References :
  • com: ‘the keto diet what is it?’
  • fr: Camille Lhost, ’what exactly is a keto Diet’

References: MAHASSINE MIR ‘intermittent fasting: the instruction manual’’ ketogenic diet and intermittent fasting: a medicine’