Hi Tade, there are benefits and pitfall in training in a fasted state. Though fasted training may push your workout routine to the next level, always listen to your body to make sure it’s not suffering. If you’re used to high-intensity workouts, fasted training might not be for you. For more info, you can check out this link: https://perfectketo.com/fasted-training/
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.
Cons: On the flip side, if you have a hard time handling cheat days the healthy way, this method might not be for you. Additionally, because the plan is pretty specific and the fasting/feeding schedule varies from day to day, this method can be a bit confusing to follow. (However, the plan does come with a calendar, noting how to fast and exercise each day, which may make it easier.)
On the flip side of that, eating keto can make your periods of fasting more manageable. For example, someone who is eating a diet higher in carbs will likely have more discomfort with intermittent fasting as the body constantly switches between glucose for fuel and ketones for fuel. By continuing to eat keto even during feeding periods, you can keep your body constantly running on ketones.
Fat loss. Keto and intermittent fasting are a one-two punch for losing weight. Fasting and keto both spontaneously increase fat loss, even when people don’t intentionally restrict their calories. When you pair intermittent fasting and keto together, you become a fat-burning machine. The weight comes off quickly, and because keto also suppresses ghrelin, you don’t get nearly as much of the hunger and feelings of deprivation that usually accompany weight loss.
Not only that, but growth hormone is increased during fasted states (both during sleep and after a period of fasting). Combine this increased growth hormone secretion:, the decrease in insulin production (and thus increase in insulin sensitivity ), and you’re essentially priming your body for muscle growth and fat loss with intermittent fasting.