Whichever option you choose, there's enough evidence to show that intermittent fasting has many health benefits. Dr. Palanisamy sums it up best by saying, "The final caveat is that some fasting is better than none. So if having a regular or even bulletproof coffee is the only way that you can stick with the practice of intermittent fasting, then it's probably worth it."
What better way to nourish your bones and joints than by consuming more of the nutrients already found within them, including hyaluronic acid, glucosamine, chondroitin, calcium, and magnesium. Bone broth contains all of these nutrients, plus several amino acids that support joint mobility and healthy inflammatory response like glycine proline. It’s for these reasons that bone broth is becoming a go-to drink among athletes.
Black coffee won't break your fast or take you out of ketosis. In fact, according to a report published in the Journal of Basic and Clinical Physiology and Pharmacology in 2017, caffeine may even increase your metabolism, which will help promote weight loss. Black coffee also helps curb your appetite, which can make getting through your morning fast much more manageable.
Also, be aware that when you exercise, your body directly burns away glycogen (a form of glucose stored in the muscles). Fasting depletes these stores, which can mean less available energy for the muscles to use when they need it. This can lead to extreme fatigue and decreased performance. The best fasting tips for athletes are to precede each workout with a low-calorie protein shake designed to deliver creatine, BCAAs, beta-alanine, and other amino acids directly to the muscles as they work them, and then to follow each workout with a whey-protein supplement to replenish depleted nutrient stores in order to speed up the recovery process. These workout supplements won’t add much to your overall calorie count, and will help ensure that your intermittent fasting schedule and your workout regimen aren’t getting in each other’s way.
How It Works: Fast for 14 (women) to 16 (men) hours each day, and then “feed” for the remaining eight to 10 hours. During the fasting period, you consume no calories. However, black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. (A splash of milk in your coffee won’t hurt, either.) Most practitioners will find it easiest to fast through the night and into the morning. They usually break the fast roughly six hours after waking up. This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder, Berkhan says.
Fasting on keto can be incredibly beneficial, especially if you’ve reached a plateau and aren’t seeing results from the ketogenic diet alone. While it’s not required, keto intermittent fasting can bring the benefits of your diet to the next level and help optimize your health. It is also thought to speed up ketosis by helping your body burn through glycogen stores more quickly, which can help sidestep symptoms of the keto flu to get faster results.
After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.
Because we don't enter the fasted state until 12 hours after our last meal, it's rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.
Once you start your IF journey, you’ll most likely find that you feel fuller longer and can keep the meals you do eat very simple. There are a few different ways you can fast, so I broke up each of the different plans below into beginner, intermediate, and advanced along with a typical meal plan for each day. The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey. Just make sure to take into account any individual food intolerances, and use this as a guide for your particular health case, and adjust from there.
Two ground-breaking studies have recently been published on the effects of intermittent fasting on males. One group of researchers studied the effects that 16 hours of intermittent fasting had on males that lift weights. They found that muscle mass stayed the same, fat mass decreased significantly, and the males who fasted for 16 hours a day burned more fat for fuel compared to the control group that only fasted for 12 hours.
The problem is that we tend to spend so much time in the fed state, fueling our bodies exclusively with glucose, that we become addicted. Once the flow of glucose stops and our insulin levels drop, we start getting hunger pains. This is one of the reasons that overweight individuals — people with more than adequate energy stores in their fat cells — often have such a difficult time cutting back on food intake. They’re not starving, but they’re not getting the glucose their bodies are used to.
Second, fasting seems foreign to many of us simply because nobody talks about it that much. The reason for this is that nobody stands to make much money by telling you to not eat their products, not take their supplements, or not buy their goods. In other words, fasting isn't a very marketable topic and so you're not exposed to advertising and marketing on it very often. The result is that it seems somewhat extreme or strange, even though its really not.
This is a new area, but the research that has come out since this article is also positive, and promising. One example: In this June 2018 study of 23 people with obesity, 12 weeks of 8-hour time-restricted feeding resulted a 2.6% decrease in body weight and a 7 point decrease in systolic blood pressure, which was significant when compared to controls: https://www.ncbi.nlm.nih.gov/pubmed/29951594
Fasting ramps up your stem cell production. Stem cells are like biological playdough — your body turns them into any kind of cell it needs and uses them to replace old or damaged cells, keeping you younger on a cellular level. Stem cells are great for your skin, joints, old injuries, chronic pain, and more. You can try stem cell therapy…or you can just fast.
Intermittent fasting and the ketogenic diet are two of the top trending eating patterns among dieters and health enthusiasts alike. However, while there are plenty of differences between intermittent fasting vs. keto, they can actually be combined to help amplify results and reach ketosis even faster. In fact, by practicing intermittent fasting on keto, you can take advantage of the unique benefits that both have to offer.
None of the coffee additives caused a significant drop in our blood ketone levels. At 120 minutes, my, (Becky’s), ketone readings increased after drinking black coffee, coffee with cream, coffee with MCT oil, and coffee with butter. At 120 minutes, Keith’s ketone readings dropped by 0.1 mmol/L after drinking only black coffee. His ketone readings rose slightly after consuming coffee with cream, MCT oil, and butter.
AN IMPORTANT CAVEAT: Intermittent Fasting can be more complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into this category, check with your doctor or dietitian before adjusting your eating schedule. It also affects women differently (there’s a whole section dedicated to that below)