How To Get Started With Keto And Intermittent Fasting

Embarking on a keto diet and intermittent fasting regimen may seem like a daunting task at first, but with the right approach and a bit of patience, you can successfully integrate these two strategies into your lifestyle. Experts like Fung agree that starting both at the same time is possible, but it’s essential to do some research and ease into fasting gradually.

The first step in getting started with keto and intermittent fasting is to reduce your meals and eating window while finding the right style of keto that works for you. Before officially beginning an intermittent fasting plan, spend a few days cutting out snacks, delaying breakfast, eating an earlier dinner, and avoiding food after dinner. This phase is crucial in conditioning your body for longer fasting periods by condensing your meals into a smaller window and eliminating snacking between meals.

It’s also essential to determine which keto meal plan suits your dietary preferences. While some plans may be more meat-heavy, it’s important to consider the health implications of a high animal-based diet. Opting for a more vegetable-forward plan can provide a wider array of nutrients and benefits for overall health. Quality of food is more important than strict calorie guidelines when combining keto with intermittent fasting, so focus on nutrient-dense, whole foods that align with your macro mix.

Once you’ve established your keto preferences, it’s time to begin phase 1 of your meal and fasting plan. Starting with a 12:12 fasting schedule, where you fast for 12 hours and have a 12-hour eating window, can help ease you into longer fasting periods. Gradually extend your fasting window to 14:10, 16:8, or even 18:6 as you become more comfortable with fasting. Be mindful of your body’s signals and adjust your fasting schedule accordingly.

As you progress on your keto and intermittent fasting journey, aim for long-term flexibility in your approach. Expect to see results within a few weeks of starting this combined plan, but be prepared to adjust as needed. Once you reach your weight goals, you can relax carb restrictions and adopt a more flexible low-carb plan. Remember to listen to your body and adjust your fasting schedule as necessary to maintain your desired results.

In conclusion, getting started with keto and intermittent fasting is a journey that requires patience, research, and a willingness to adapt. By following these steps and staying flexible in your approach, you can successfully integrate these two strategies into your lifestyle and achieve your health and wellness goals.