In recent years intermittent fasting has exploded in popularity. But the ketogenic diet has become even more popular.
Essentially, keto is a diet filled with mainly fats and protein. This type of diet can help you quickly lose weight by burning excess fat stores for energy. The body will always favor burning carbs (it’s glucose stores) first.
Keto practitioners typically eat less than 20 grams of carbs daily.
A daily low-carb diet forces the body to be in fat-burning mode all the time. This is how you induce ketosis.
The Keto Diet Paired With Fasting Helps You Reach Ketosis Faster
Some who practice keto will pair it with a fasting protocol. Fasting in itself can induce ketosis. But this is contingent on how long you fast and whether or not you eat low carb.
If you fast for 14–16 hours a day it’s not likely that you’ll get into ketosis unless you follow keto as well.
As soon as you break a fast with an excess of carbs, this will knock your body out of its fat-burning mode ending ketosis.
If you’re fasting for more than 24 hours, the induction of ketosis is much easier. The longer you fast the more your body has the chance to use ketones. Your body needs ketones in order to keep surviving. Once you hit 72 hours in a fast you are fully in ketosis.
The benefits of longer fasts include:
- An easier way to reach ketosis without following the keto diet
- Reduced inflammation on the body which prevents common diseases like heart disease and hypertension.
- The reduction of blood sugar and insulin resistance. Insulin resistance is the precursor to type 2 diabetes.
- Increased weight and body fat loss
Studies also show that in mice, a prevalence of ketone bodies due to caloric restriction can extend lifespan.
Since mice are more closely related to humans than you might think, this may be the case for us as well. While studies focused on fasting and life-extension are in their infancy, the preliminary results are promising.
There Are Pitfalls To Be Aware of if You’re Considering the Keto Diet
For some (like myself) following the keto diet while fasting is simply not sustainable long-term. If you don’t eat a lot of meat or are vegetarian/vegan keto is tricky to follow but not impossible.
Many people who do keto end up eating more meat to compensate for the lack of carbs.
This for some is not an option.
So if you’re not a big meat eater keto may not be the best option. Fasting while following a lower-carb diet or carb-cycling may be a better path for you.
Keto and a fasting protocol can induce burnout as well.
Make sure that you’re are getting the proper amount of calories daily. Vary the foods you eat. It’s super easy to go into a severe caloric deficit. This is especially the case if you live a highly active lifestyle.
If you prefer to induce ketosis with fasting only, keep in mind that carbs are not evil.
The benefits of carbs include:
- Can aid in weight loss (complex carbs make you feel full longer)
- A boost in your mood
- Increase in energy levels which helps with cognitive function
Not all carbs are created equal.
Hyper processed carbs like potato chips or white bread are not healthy carb options.
Fruits, vegetables, and whole grains that are not hyper-processed provide you with fiber which aids in satiety.
Bottom Line
Fasting alone can induce ketosis but this only happens after 24 hours or more. The keto diet paired with fasting is a better way to achieve long-term ketosis.
The keto diet isn’t for everyone so sporadic long-term fasts or carb-cycling may be a better option.
Keto paired with fasting may not be sustainable depending on your dietary needs.
The only way to find out what works is to experiment. Your needs will change so it’s best to listen to your body for optimal results.
Your options to induce ketosis are varied. You’ll discover what works for you.
Here’s a Guide That’ll Give You Ideas on How to Create a Diet that Induces Ketosis
Download the Ultimate Keto Checklist. Implement the tips suggested. You’ll be able to get into fat-burning mode faster.
