in today's video we are going to be talking about keto and intermittent fasting whether or not
fasting is necessary on a ketogenic diet and what breaks a fast this video is the third in a series
i've been doing on my channel on how to start the keto diet so if you haven't watched episode one
and two yet make sure to either watch those before or after this video the keto diet has gained a lot
of popularity in recent years and i believe it can benefit many when done correctly whether
you are looking for weight loss more energy less inflammation or more mental clarity the keto diet
can help through my online coaching program ketostart i have helped hundreds of clients
reach their health and fitness goals by making a diet change so in today's video we're going to be
talking about intermittent fasting and how it ties in with keto and whether or not it is necessary
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
feel free to share and make sure to subscribe and make sure to follow me on instagram twitter and
facebook where i share new posts every single day when you eat a keto diet which is high in fat and
low in carbohydrates your body goes into ketosis ketosis is a metabolic state where you are burning
mainly fat for energy both dietary and body fat but eating a keto diet is not the only way to get
into ketosis another way is through fasting now when i say fasting i mean not eating anything for
a period of time technically we are all fasting when we are sleeping but some people fast longer
throughout the day if you remember on day two of this series we spoke about how to get into ketosis
and the main factor was limiting carbohydrates if we are eating a lot of carbs our bodies use
glucose for energy but when we limit carbs our bodies use fat for energy when you are fasting
you are obviously not eating any carbohydrates and therefore your body turns to stored fat for energy
and you are in ketosis so you can see why the keto diet and intermittent fasting go hand in hand but
is fasting necessary we're going to start off today talking about what intermittent fasting is
the pros and the cons and whether it is necessary and then we are going to talk about what does and
what doesn't break a fast what is intermittent fasting any time 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 this is known as your fasting window as we already
spoke about on day one and day two when you are in ketosis it is easier to go in between meals
without your energy crashing and this is why a lot of people who eat a keto diet
also practice intermittent fasting intermittent fasting or if for short simply means that you
have a fasting schedule a popular variation is 16-8 when an individual fasts for 16 hours a day
and eats all of their calories within an eight hour window so for example if they have their
last bite of food at seven pm one day the next day they will have their first bite of food at 11 am
the benefits of intermittent fasting one of the biggest benefits of the keto diet is that
it regulates blood sugar and insulin levels this is especially beneficial for anyone who is type 2
diabetic or has insulin resistance and is trying to reverse it but keeping blood sugar and insulin
stable has other benefits as well it prevents huge energy crashes throughout the day it allows you to
go several hours in between meals it helps you burn more fat and lose weight it helps to keep
your hormones balanced it improves your sleep and it reduces your risk of disease now fasting has
the same effect and another benefit that you get from fasting that you can also get from a
keto diet is a higher rate of autophagy autophagy is when damaged cells in our body are broken down
and used to create new healthy cells the best way to boost autophagy is through extended fasting 24
to 72 hours is generally when it peaks but eating a low-carb ketogenic diet also triggers autophagy
and this is one of the reasons why people see their inflammation go down as you can see the
keto diet does have a lot of the same benefits of fasting so technically as long as you are eating
a keto diet you do not have to fast to get the benefits we just spoke about but i do think that
intermittent fasting pairs really well with keto and tends to come naturally i do not think it is
necessary to stick to a strict fasting schedule if you want to practice intermittent fasting i find
it is more effective to let fasting fall into place naturally for example when you wake up in
the morning do not have your first meal until you are truly hungry a lot of us have been conditioned
to eat breakfast no matter what and this can be counter intuitive to our goals what breaks
a fast if i had a dollar for every time someone asked me if why food or ex drink breaks a fast
let's just say i'd be doing pretty well to break a fast means that your fasting window has ended
and you have consumed something that is taking away from the benefits of fasting
basically anything that causes your blood sugar or insulin to rise will break a fast so of course
drinking water does not break a fast you can drink water within your fasting window and you should
electrolytes on their own also do not break a fast but watch out for brands with added ingredients
some have added sugar and fillers and these will break a fast a good electrolyte powder
i like is the keto k1000 from adopted nutrition i won't get two into electrolytes today because
we are going to be talking about that a lot in tomorrow's video so if you want to know more about
electrolytes watch out for tomorrow's video other drinks that do not break a fast are black coffee
and unsweetened tea but what does break a fast basically any food you consume that breaks a fast
and any drinks with calories or that are sweetened there is some debate over whether diet soda breaks
a fast in studies when someone who is fasting consumes diet soda their insulin does not rise but
if you drink diet soda with the meal it causes a rise more significant than drinking the soda alone
and furthermore some people's bodies will release insulin just from having a sweet taste in their
mouth anyways there are numerous reasons to not drink diet soda so i will never recommend them to
anyone but you can do with this information what you choose and the other gray area is bulletproof
coffee bulletproof coffee is coffee with added fat blended in usually butter or coconut oil and
mct oil and because this drink is only fat it does not cause blood sugar or insulin to rise
but it does give you some additional energy for anyone who is trying to get started with
intermittent fasting and finding it difficult to skip breakfast having a bulletproof coffee instead
is a good middle ground i do have a whole video on bulletproof coffee the benefits and how to make it
so if you want to know more about that you can check out this video afterwards
anyways guys that is all i have for you today tomorrow's video is going to be all about the
keto flu how to avoid it and how to balance electrolytes so if you are not already make
sure to subscribe and turn notifications on so you don't miss the rest of the videos in this series
and before we wrap up i wanted to mention that this keto diet for beginners series i am doing
is based off my coaching program ketostar ketostart is my seven day crash course that
goes over everything we'll be covering in this series through text audio and video and also
includes bonus downloads such as shopping lists a meal building guide a meal plan
and more plus you get access to a private facebook group where i can answer your questions and offer
support if you want to check it out you can head to healthcoachkait.com forward slash ketostart
and i will also link it in the description box down below thank you guys for watching if you
want to watch the other episodes in this series you can find them here if you want to catch up
on my most recent upload you can find it right here and if you want to check out my keto diet
and carnivore diet coaching programs you can find them here thanks again guys i'll see you next time
bye