We talked about some types of fasting in part one. Now, it’s time to break it down from a different standpoint, which is diet.
Fasting isn’t actually a dietary method. It’s simply narrowing your eating window. But what you eat during your eating window brings you different results.
Depending on what you’re after these two types of fasting might be beneficial for you. But you need to define your goal first. Then, pick one fasting regimen according to it and take action.
Alright, we’re going to cover two types. Let’s begin
1-Fasting with Ketogenic Diet (Keto Fasting)
I assume you already know about fasting. Let’s talk about the ketogenic diet.
Ketogenic diet is another version of low-carb diets. Your carb intake is limited by 20-30 g per day max. Your macros are fats and proteins. You get your calories mostly from fats and eat a moderate amount of proteins.
The main point of the ketogenic diet is making you fat adapted. That means you’re switching your main energy source from carbs to fats.
Fats are broken down into fatty acids and fatty acids are broken down into ketone bodies in the liver.
When you’re on a ketogenic diet, you use fats and ketones as the main source of fuel. And ketones are magical things. They have so many different benefits which are a different story for another day.
I believe you understand how the ketogenic diet works. So, let’s get into the relationship between fasting and keto.
Fasting and keto are like brothers. You see when we fast we are deprived of food and that leads our body to utilize its own stored fuels which are liver glycogen and fat tissue.
And after about 24 hours we are depleted in glycogen and using fats as fuel which means we’re in ketosis. So, the main goal is the same, both in keto and fasting.
They both aim to get you in ketosis. Fasting does this by forcing your body to utilize its fat tissue as fuel. Keto does this through nutrition.
So, we can say that keto is a sort of nutritional fasting.
Alright, what are the benefits of this method?
-Extreme fat loss
I think it’s one of the best ways to lose fat. And the beautiful thing about this method is that it’s sustainable. You can do it for the rest of your life. And it’s probably one of the healthiest things you can do for your health.
From a fat loss standpoint, as I mentioned earlier, they both aim to get you in ketosis. By doing these together you accelerate the process a lot. If you want to lose fat, I recommend this method of fasting.
Fasting alone is actually very good for cognitive function but usually, it lasts when you break your fast. However, by doing keto, you’re not kicking yourself out from ketosis. You still produce ketones after you break your fast which keeps mental clarity and cognition high throughout the day.
Your cognitive function is always good because you’re always in ketosis. Ketones have a magical impact on brain energy metabolism aside from their other benefits. Your brain can utilize ketones more efficiently than glucose. It spends less oxygen and produces more energy.
Ketones also increase mitochondrial biogenesis. Mitochondria is the cell’s powerhouse. Energy is produced within the mitochondria. So, ketones help your body to increase both efficiency and numbers of mitochondria in the cells.
This is also a huge benefit from a neurological health standpoint. Combining keto and fasting is the best thing you can do to prevent neurodegenerative diseases like Alzheimer’s.
Alright, let’s get into our second type of fasting.
2-Fasting with Carbs
This is obviously adding carbs into the equation.
As I mentioned earlier in this article, fasting gets you into ketosis. You start to utilize fats as fuel. And with keto fasting, you extend the benefits of ketosis. Simply, because you’re on a ketogenic diet, right?
The main difference between these two is this; with carbs, you stop the ketone production after you break your fast. With keto, you never stop ketone production.
Let’s talk about the benefits of carb fasting.
-Insulin sensitivity/Building Muscle
Don’t get me wrong, keto fasting makes you insulin sensitive too. But your insulin levels always low in keto. With carbs, you get a huge insulin spike when you eat. This might seem bad to you, however, if you want to build muscle, you can manipulate your insulin.
This insulin spike will allow you to absorb more nutrients into your muscle cells at one time. Remember, insulin opens your cell doors so that nutrients can come in. Therefore, a huge insulin spike means that your cells are going to absorb more nutrients and that leads to more muscle growth.
So, if your main goal is to build muscle, carb fasting is superior to keto. You can build muscle with keto as well but it will be more difficult.
Don’t worry, of course, you can lose fat with carbs but keto fasting is better on that matter. Because you become fat-adapted with keto. With carbs, you become fat-adapted for a shorter period of time.
By eating carbs you break the pattern, your body doesn’t become fat-adapted entirely.
But it’s fine, you are still going to get amazing benefits, don’t worry.
Also, your cognitive function will also improve with carbs too, but mostly during your fasting period. You might feel a little lethargic after breaking your fast. But that’s normal.
And you might feel more hungry with carbs compared to keto.
Anyway, that is pretty much the whole thing. Hopefully, you enjoyed this. I want to finish with a few sentences and recommendations.
Before you decide which type of fasting is for you, define your goal first. What do you want to accomplish with your body? Are you trying to burn fat or build muscle? Maybe, you just want to improve your cognitive function.
Whatever it is, decide first and choose a fasting regimen that suits your goal.
If you want to build lean muscle without ever getting fat then try fasting with carbs.
If you want to lose fat, improve your cognition overall, then give keto a shot.
I gave you the info, the choice is yours, my friend.
Until next time, take care…