Intermittent fasting is probably what you’d think. It’s fasting… intermittently. Or, to be a bit clearer, it’s skipping meals. But while missing a meal will certainly mean fewer calories throughout your day, the magic of intermittent fasting isn’t just in how it reduces food intake, but in how it helps your body make better use of the calories you keep.
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.
After determining your preferred protocol of intermittent fasting, you should start planning out your diet for the days that you do eat. On a standard keto diet, 75 percent of total calories should come from fat, 20 percent should be from protein and 5 percent should come from carbs. When getting started, however, you can start with a modified keto diet instead, which is often considered more flexible and easy-to-follow. With this diet plan, about 40–60 percent of calories should come from healthy keto fats with 20–30 percent from protein foods and 15–25 percent from carbohydrates.
When the female body senses it’s headed towards famine, it will increase the production of the hunger hormones, ghrelin and leptin, which signal the body that you’re hungry and need to eat (2). Additionally, if there’s not enough food for you to survive, your body is going to shut down the system that would allow you to create another human. This is the body’s natural way of protecting a potential pregnancy, even if you’re not actually pregnant or trying to conceive.
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Of course, fasting — regardless of the method — isn’t for everyone. If you have any medical conditions or special dietary requirements, it’s smart to consult a doctor before giving intermittent fasting a shot. Anyone who tries it should also plan to be highly self-aware while fasting. If it’s not agreeing with you, or if you need to eat a little something to hold you over, that’s just fine. It takes our bodies time to adjust, and some require more than others. Keep in mind that hormones can make it harder for women to follow a fasting plan than for men. “Be cautious at first, and start slowly [with a shorter fast],” Shanks recommends. If it doesn’t make you feel better, try something different, or accept the fact that maybe fasting isn’t for you.
A 2018 review of intermittent fasting in obese people showed that reducing calorie intake one to six days per week over at least 12 weeks was effective for reducing body weight on an average of 7 kilograms (15 lb); the results were not different from a simple calorie restricted diet, and the clinical trials reviewed were run mostly on middle-aged women from the US and the UK, limiting interpretation of the results. Intermittent fasting has not been studied in children, the elderly, or underweight people, and could be harmful in these populations.
There are many different variations of intermittent fasting as well. Dr. Dom D’Agostino, the well-known ketogenic diet researcher, suggests doing a longer intermittent fast for 3 days, 3 times a year. This means not eating for 3 days, and eating normally until the next fast. Daily intermittent fasts are recommended as well. He says that it is ideal to have one to two meals after fasting for most of the day to reap the benefits of intermittent fasting every day.
There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.
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Another program called the 5:2 Fast Diet involves eating 5 days a week and fasting for the other 2 days, when women can get no more than 500 calories and men no more than 600. That’s a quarter of the amount you likely eat on the days when you don’t fast. Whether you eat those calories in one sitting or spread them across micro-meals throughout the day is up to you.