Let’s take a deep dive into the world of keto and intermittent fasting. While it might look complex at first, I’ve put this overview together primarily for newcomers so you can see everything in one place.
Imagine the typical daily eating habits. You might find yourself having breakfast, lunch, and dinner, along with a series of snacks throughout the day. This grazing behavior is common, but it often leads to a host of issues like belly fat, fatigue, memory problems, lack of focus, cravings, high blood pressure, anxiety, depression, and even diabetes. But besides that, you might think you’re doing pretty well.
The common thread linking these issues? High levels of insulin. Insulin resistance is at the root of these high insulin levels, leading to all those symptoms we just mentioned. Keep in mind, these symptoms are just the tip of the iceberg, and we need to address the underlying problem.
Enter the Keto Diet
The good news is that you can make significant changes through the keto diet. By lowering carbohydrate intake, you can reduce your insulin levels. Likewise, intermittent fasting is effective because it encourages less frequent eating. Each time you eat, your body triggers insulin, and by spacing meals out, you can keep insulin levels in check. Together, keto and intermittent fasting can work wonders to lower insulin.
Getting Started with Keto and Fasting
Now, if you decide to embark on this journey, here’s what you might expect between day one and day three: you may experience a transition period. This might manifest as symptoms of low blood sugar, such as lightheadedness, hunger and cravings, or even a headache. Remember, these symptoms are temporary. If you give up at this stage, you risk missing out on the benefits further down the line.
To make this transition smoother, consider increasing your intake of potassium and B vitamins. Electrolyte powder and nutritional yeast tablets can also be beneficial. As you adapt, you’ll want to limit yourself to three meals a day and eliminate snacks. This shift helps your body transition from burning sugar to burning fat—this is known as keto adaptation.
Adjusting Your Meals
To make this transition more comfortable, pay attention to the fats you’re consuming. Adding healthy fats like Brie cheese, nuts, eggs, or avocados will help you feel satisfied between meals.
For instance, a hamburger has about twice as much fat as protein, while a steak has twice the protein compared to fat. In the context of this diet, choosing the hamburger can be more beneficial in helping you feel fuller longer.
Don’t forget to include plenty of greens in your diet. Aim for 7 to 10 cups of nutrient-dense salad or vegetables to ensure you’re getting enough potassium—about 4,700 milligrams daily. This nutrient density will help quell hunger, as your body begins to receive the nutrients it’s been craving.
Common Challenges
As you transition, you might experience some digestive issues like constipation, particularly if you’re not accustomed to certain vegetables, like kale. If that happens, consider switching up your veggie choices to find what works best for you.
If you notice signs of fatigue, it might indicate that you need to adjust your salt intake. On a ketogenic diet, you should aim for about one teaspoon of sea salt every day, which is quite different from the typical recommendation of just 1/4 teaspoon over here. This salt helps your body maintain electrolyte balance and combats fatigue.
Graduating to Two Meals a Day
As you get used to these changes, you can gradually transition to two meals per day. Start by delaying your breakfast. When you wake up, ask yourself if you’re hungry. If the answer is no, keep pushing that meal further down the line. Eventually, you’ll move toward lunchtime without breakfast and settle into a routine of having just two meals daily.
At this stage, many people notice positive changes, often reporting weight loss. Embrace the journey, stay committed, and you’ll likely reap the rewards of better health and vitality.
