intermittent fasting and the keto diet are two eating strategies that have gained a
lot of popularity over the past few years and the benefits of the two Styles have a lot of overlap
weight loss consistent energy better mood better blood sugar control improved insulin
resistance to name a few but should you combine the two well combining them lead
to better and quicker results let's answer those questions in today's video [Music]
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health and
nutrition coach I post videos twice a week here on YouTube talking all things insulin resistance
weight loss sleep and more so if you're ready to take control of your metabolic Health make sure to
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before we get into it let me know in the comment section down below whether you've tried the keto
diet intermittent fasting one or the other or both of them I want to hear your experience in the
comments down below I'm curious if you had better results with one or the other or combining the two
the main reason that keto and intermittent fasting have such overlap with their benefits is because
both strategies get you into ketosis ketosis is a metabolic state where you are burning mainly fat
for energy both dietary and body fat the body goes into ketosis and starts using fat for energy when
carbohydrates are restricted carbohydrates provide us with a different type of energy glucose glucose
is a quick but short-lived energy source because our bodies cannot store much of it however when
it comes to Fat our bodies can store upwards of a hundred thousand calories worth of energies of
fat as body fat and if you're overweight this amount is much much more when you were eating
a keto diet you are restricting carbohydrates and you're eating mainly fat and protein so your body
switches to mainly burning fat and you go into ketosis but another way to get into ketosis is
through fasting now when I say fasting I mean not eating anything for a period of time technically
we're all fasting when we're sleeping but some people fast longer and when you're fasting
obviously you're not eating anything so you're not eating any carbohydrates and you go into ketosis
which is where most of the benefits start from so let's talk a little bit more about what fasting is
and why it can be a nice addition to the ketogenic diet anytime you are not eating throughout the day
is known as fasting from the time you take your last bite of food in the evening to the time you
take your first bite the following day is known as your fasting window now when you're in ketosis a
lot of people find it's a lot easier to go in between meals without feeling hungry without
experiencing an energy crash and this goes back to the fact that you have a lot of stored energy
as fat on your body so when you're burning fat you can go hours at a time without needing to eat
and this is why a lot of people who are eating a keto diet also practice intermittent fasting
intermittent fasting which is sometimes shortened to if just means that you have a fasting schedule
a popular variation is 16 8 where you fast for 16 hours a day and then eat all of your calories
within an eight hour window if you have your last bit of food at 7 pm one day the next day you'll
have your first bite of food at 11 am now one of the biggest benefits of the keto diet is that it
regulates blood sugar and insulin and this is especially beneficial for anyone with insulin
resistance or type 2 diabetes who is trying to reverse it but keeping blood sugar and Insulin
stable has other benefits as well it prevents huge crashes and energy throughout the day you can go
several hours between meals you're more efficient at burning fat and weight loss is easier it helps
keep your hormones balanced it can improve your sleep and it also reduces your disease
risk fasting has the same effect another benefit that you get from fasting that you can also get
from the keto diet is an increase in autophagy autophagy is when damaged cells in our body are
broken down and used to create new healthy cells the best way to really boost autophagy
is through extended fasting usually autophagy Peaks around 24 to 72 hours but eating a low
carb ketogenic diet also triggers it and this is one of the reasons why people eating a keto
diet it's either inflammation go down so because the benefits of intermittent fasting and keto are
so similar keto is often said to mimic fasting I do not think it's necessary to stick to a strict
intermittent fasting schedule if you're already eating keto you don't have to do this in order to
get results but I do find that fasting tends to fall into place naturally simply because you're
less hungry and you can go longer without eating so instead of sticking to a strict 16 8 schedule
for most people I recommend just letting fasting come naturally for example if you wake up in the
morning and you're not hungry you don't have to force yourself to have breakfast wait until you're
hungry it extend your fasting window and then eat now before we wrap up there's one final topic
that I want to touch on and that is what breaks a fast this is really important to know because you
don't want to be consuming anything within your fasting window that could potentially take away
from the benefits but first i'm going to quickly thank today's sponsor Squarespace so if you are
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a free trial by heading to squarespace.com forward slash health coach Kait I'll also put the link in
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use code health coach Kait to save 10 off your first order thank you again to Squarespace for
sponsoring this video now to break a fast means that your fasting window has ended you've consumed
something that has taken away from the benefits of fasting basically anything that causes your
blood sugar or insulin to rise will break a fast so of course water does not break a fast during
your fasting window you should be drinking water and you should also be supplementing electrolytes
electrolytes on their own don't break a fast but watch out some brands have added sugar have added
other artificial ingredients and those will break a fast a good product I like is sodi's everyday
hydration salts they have no added sugar and they also have a good amount of electrolytes
other drinks that don't break a fast are black coffee and unsweetened tea so what does break
a fast technically any food you consume or any sweetened or drinks with calories now there's
some debate over whether diet soda breaks a fast in some studies when an individual who is fasting
consumed diet soda their insulin did not raise but when they drank the diet soda with a meal it
caused a rise more significant than drinking the soda alone so like I said a bit of a gray area for
some people even just having that sweet taste in their mouth that is enough to trigger their body
to release insulin but this isn't the case for everyone so if you want to play it safe I would
say avoid entirely there are of course a whole bunch of other reasons to avoid diet soda but
it does work for some people so do what you will with that information and I do have a whole video
that goes a little bit deeper into what breaks the fast and what doesn't break a fast because
it is a little bit wishy-washy it doesn't have to be all or nothing but I'll link that video
up above if you want to know more now if you are just starting the keto diet and you're still a
little bit unsure about it not really sure how to get started I do have a seven day keto crash
course that's available for only thirty dollars I have really simplified everything it includes
a sample meal plan shopping lists even a meal building guide so I'm gonna put the link to that
up above and also in the description box down below so check that out if you're looking for
a little bit more guidance and support anyways guys that's all I have for you today thank you
so much for watching and I hope you found this video helpful if you are currently doing keto
or intermittent fasting whether you've just begun or you've been doing it for a while let
me know in the comment section down below how long you've been doing it and what your experience has
been so far I love hearing from you guys and chatting with you in the comment section so
even if you just want to say hey comments really help to support my video they show YouTube that
you enjoyed the video and they push it out to more people so I appreciate any comment you guys
leave if you did enjoy this video you might also enjoy my video on how to get into ketosis fast
usually within 12 hours I will put that video here if you want to catch up on my most recent
upload you can find that here and if you want to check check out my coaching programs including my
seven day keto crash course you can find those here thanks guys I'll see you next time bye