Are you struggling to lose weight and decrease inflammation on a ketovore diet? You’re not alone!
Intermittent fasting has become an increasingly popular addition to reaching optimal health and wellness. But is it right for you? Can intermittent fasting and eating a keto carnivore diet coexist peacefully?
I’ll dig deep into both these topics (plus how they may work together!), so you can make an informed decision about your own health routine.
Buckle up. Here we go!
What is intermittent fasting, and how does it work?
First, what is intermittent fasting? Intermittent fasting (IF) – also known as time-restrictive eating (TRE) is a dietary approach that involves alternating periods of fasting and eating. There are different types of intermittent fasting, but the most popular methods include:
16/8 method – which involves fasting for 16 hours and eating during an 8-hour window each day, and the
5:2 method – which involves eating normally for five days and limiting calorie intake to 500-600 calories for two non-consecutive days.
On a ketovore diet, intermittent fasting can enhance weight loss and improve inflammation by promoting ketosis, where the body burns more fat for fuel. (instead of glucose)
Fasting 101
During fasting, the body depletes its glucose stores, which signals the liver to produce ketones from stored fat to provide energy for the body and brain, which becomes your primary fuel source.
This can lead to weight loss because the body is burning fat for fuel, therefore, decreasing the amount of stored body fat.
The uniqueness of fasting vs other ways of eating
What makes IF different from dieting is that while short-term caloric restriction (i.e., dieting) affects hormones, intermittent fasting seems to have a more significant effect on altering both hunger hormones and inflammation levels, making it easier to maintain a calorie deficit over time and improve metabolic health.
Plus, with such flexibility, you can still enjoy your favorite ketovore foods and worry less about specific macronutrient ratio.
Intermittent Fasting Benefits
If done right, intermittent fasting yields notable benefits such as:
- Better sleep
- Improved digestion
- Reduced systemic inflammation & autophagy
- Weight loss goals!
- Mental clarity
- Less overall health issues
Intermittent fasting can reduce inflammation by decreasing oxidative stress and improving the functioning of the immune system. When the body is in a fasted state, it produces fewer reactive oxygen species, which can cause cellular damage and inflammation.
Moreover, fasting can stimulate autophagy, a process where the body breaks down and recycles damaged cells, including those contributing to inflammation.
Overall, intermittent fasting on a ketovore diet can be an effective strategy to enhance weight loss and reduce inflammation.
However, it may not be the best strategy for EVERYONE… understanding your bio-individuality is key!
How the ketovore diet works + the benefits
Ketovore diets are trending upwards and with good reason. What does it entail, you ask? Essentially, keto is all about getting your macronutrients in balance. The goals of a ketogenic diet are to reduce carbs and increase healthy fats while moderating protein intake.
A classic high-fat, low-carb diet, the keto lifestyle can have wonderful benefits for those looking to lose weight or improve their overall well-being.
Carnivore diet advocates argue for higher protein vs fat ratios and put less emphasis on nutritional ketosis while keeping the diet zero carb.
The source of the nutritional balance comes from eating more fat and proteins while drastically reducing carbohydrates and sugar.
As I mentioned, this deprives the body of glucose, forcing it to burn fat instead, which not only helps you shed pounds but also improves your cognitive abilities, reduces inflammation, and boosts energy levels.
Looking for healing, improved physical health, and mental sharpness? It might be time to jump on board the ketovore train!
NOTE: it is important to note that the keto diet is not suitable for everyone, and individuals should consult with a healthcare professional before starting the diet, especially if they have underlying health conditions.
Intermittent fasting on a ketovore diet – the pros and cons (besides lose weight)
If you decide to combine intermittent fasting with a ketovore diet, there are a few pros and cons to consider first:
PROS:
- Easy adherence/clear-cut rules
- No calorie counting or macros limitations
- Boost longevity
- Promotes weight loss
- Improves glucose control
CONS:
- Restrictive – especially if you are just starting out
- Increased risk of over-eating during eating windows
- Lifestyle adjustments likely- for example, workout timing may need to be modified (to optimize recovery)
- Early rapid weight loss is likely from water loss and may not be indicative of true weight loss
- Managing “keto/carnivore flu,” with symptoms including fatigue, headaches, and irritability.
Who should NOT intermittent fast?
While intermittent fasting may work wonders for some, it’s not necessary to reach health and wellness goals. Plus, some people should avoid fasting altogether.
On the one hand, some folks say a combination can result in an impressive weight loss transformation; on the other hand, critics argue that it is overly restrictive and potentially unhealthy.
So, despite the popularity of this approach, it’s still up for debate whether or not the pros outweigh the cons. Let’s take a look at who should avoid intermittent fasting (IF):
You’ve suffered from disordered eating or eating disorders in the past
Individuals with a history of disordered eating or eating disorders may not be suitable candidates for this type of diet as any strategy that encourages restriction can trigger a disordered pattern with foods.
You’re in training
If you skip your post-workout meal to adhere to IF schedules, you will impair your ability to recover and perform well in your next workout (or race!) If you’re training for a marathon or want to bulk up, pass on IF
You have diabetes, hypoglycemia, or a medical condition
All diabetics should probably avoid IF, but this is especially important for those who have type 1 diabetes. Additionally, if you suffer from hypoglycemia and have frequent blood sugar crashes, you don’t want to skip meals that put you further at risk!
You’re pregnant, want to get pregnant or breast-feeding
If you’re pregnant or breastfeeding you’ll want to pass on IF to ensure you get enough calories for baby development and milk production.
You have hormonal imbalances or adrenal fatigue
If you have ANY hormonal imbalances or suffer from adrenal fatigue you don’t want to stress your body with time further IF! Intermittent fasting is a light stressor to the body, but still a stressor!
Additionally, children, teenagers, and older adults should also use caution when starting a IF plan. When in doubt, ask your doc!
My experience with intermittent fasting on a ketovore/ ketogenic diet
I have dabbled with Intermittent Fasting (IF) for several years, but as of right now, I’m not fasting on my healing ketovore diet.
Although the idea of having an eating window sounded appealing in theory, in reality, its not a good fit for me because it doesn’t align with my healing journey because…
- I suffer from hormonal issues
- I’m recovering from adrenal fatigue
- I want to fuel my workouts outside fasting windows
With that said, I still do about a 12-14 hour fast each night… I don’t consider this IF, but an overnight break for my digestive system to ‘rest & digest’ 🙂
Tips for starting your own intermittent fasting on a keto diet journey
Think IF might be for you? Starting your own intermittent fasting on a keto diet journey doesn’t have to be overwhelming, but it does take strategies and preparation!
First of all, remember that it can take up to two weeks for your body to adjust after you’ve set up an intermittent fasting timeline.
Secondly, it’s important to stay hydrated while following a keto diet – drink water throughout the day and supplement with electrolytes, like sodium and potassium. I love LMNT electrolytes!
Lastly, plan ahead, so you’re not starving when “fasting” windows start. Prepping healthy meals during the non-fasting period can help you feel satisfied for longer periods of time and even prevent overeating when you do eat.
So what’s the takeaway from all this? Be prepared, and you’ll set yourself up for success! (And that animal-based ketogenic diets can take you pretty far too!)
The Wrap – Intermittent Fasting & Ketovore
So there you have it – intermittent Fasting on a Ketovore diet is absolutely something to consider if you want to lead a healthy and active lifestyle.
Before jumping in, be sure to understand the various risks that come with this diet, as well as discuss it with your healthcare provider and do lots of research. If done right, you can experience many benefits ranging from improved health to weight loss.
And always remember: no diet should leave you feeling drained or deprived – if you start feeling either of those things, then reexamine whether this is really working for your body! Have you experienced any of these symptoms? What did you learn?
I want to know – so go ahead and share with me! If Intermittent Fasting on the Ketovore Diet is something that works for you then don’t forget to keep up with it (as best as possible) and enjoy the benefits.
XO,
Jules
