So, if your goal is ketosis, intermittent fasting can help you get into ketosis even faster. Simultaneously, the keto diet makes intermittent fasting more doable because your body is already adapted to fasting with ketones. In addition, most people naturally eat less frequently on keto because of the high satiety level, so you’re likely already used to bigger windows without food.
Before the Nobel Prize was awarded to Yoshinori Ohsumi, other researchers were making groundbreaking discoveries about autophagy. In 2009, an article was published in Cell Metabolism entitled Autophagy Is Required to Maintain Muscle Mass. In this article, researchers described how deactivating an important autophagy gene resulted in a profound loss in muscle mass and strength.
The four-hour eating window — which Hofmekler refers to as the “overeating” phase — is at night in order to maximize the Parasympathetic Nervous System’s ability to help the body recuperate, promoting calm, relaxation and digestion, while also allowing the body to use the nutrients consumed for repair and growth. Eating at night may also help the body produce hormones and burn fat during the day, according to Hofmekler. During these four hours, the order in which you eat specific food groups matters, too. Hofmelker says to start with veggies, protein and fat. After finishing those groups, only if you are still hungry should you tack on some carbohydrates.
Hunger suppression. A ketogenic diet suppresses hunger, too. On a keto diet, your liver turns fat into little bundles of energy called ketones, which it then sends through your bloodstream for your cells to use as fuel. Ketones suppress ghrelin, your body’s main hunger hormone. High ghrelin makes you hungry. On keto, your ghrelin stays low, even when you don’t have food in your system. In other words, you can go longer without eating and you won’t get hungry. Fasting becomes significantly easier on keto so you can fast for longer windows to reap all the benefits.
Alternate-day fasting. Go back and forth between feasting days and fasting days. Eat like a king or queen one day, then eat nothing the next. This will probably be the most challenging fasting option for most people. If you try it, make sure you’re eating a ton on your feast days, otherwise you’ll fall into a major calorie deficit and you’ll likely feel miserable.
You’re consuming less food and thus spending less money. Rather than overeating to put on 1 pound of muscle and 4 pounds of fat in a week or two, you’re aiming to eat exactly enough to put on 1 pound of muscle without adding much fat on top of it. Yeah, it’s a delicate balance, but there’s far less swing involved. You are just slowly, steadily, and consistently building muscle and strength over many months.