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When you are fasting on a low-carb diet, your body is using fat stores for energy and you lose body fat. Fasting on a ketogenic diet has more benefits since your body is depleted from glycogen, you use fat and ketones for energy instead of glucose. Healthy low-carb eating is great for appetite control and keeps you fuller for longer. As your body gets used to fat and ketones as main sources of energy, you will naturally eat less amount and less frequently. That’s the best time to try Intermittent Fasting. (IF) It is important to note, that you must not force yourself and start feeling too hungry. It should be a gradual process, where you slowly get your body used to it by putting your next meal off slightly every day until you skip it. It’s my favorite way to do IF and what I practice 4-5 times a week by skipping breakfast. I’d usually have Monday to Friday with IF and have weekends off.
In general, on days of your workouts, you should be eating more carbs while on your rest days you should focus on eating fat. Protein intake should be kept high on all days and depends on individual needs. You should also try to keep your feeding window constant as it will help you stick with the plan. Occasional fasting has been proven to have the same benefits as calorie restriction. Most studies on Intermittent Fasting to date have been focused on its health benefits. Studies show that IF improves blood lipids and cardiovascular markers, increases insulin sensitivity, and reduces blood pressure and inflammation markers. Also, fasting and ketosis have been proven to enhance autophagy (the body’s ability to “repair” itself). Autophagy is required for muscle mass maintenance and has anti-aging properties. Finally, fasting has been shown to enhance the production of growth hormone which is known to naturally decrease as we are aging.
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