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Keto vs Fasting for Weight Loss

Intermittent fasting (IF) is another important metabolic strategy for improving your health, in addition to low-carbohydrate eating.

It is one of the crucial things in a healthy keto lifestyle. If you mention the word 'fasting' to someone, they will undoubtedly look up in fear or shock.

Not eating for a few hours is still 'not done' for many. At most a religious obligation. And yet it is a beneficial tool in your toolbox of tools to maintain a keto lifestyle. Fasting causes your body to increase the production of ketones. You can see it as a purification cure for your body. You also become more sensitive to insulin.

Measuring instrument for your keto fitness Fortunately, the concept of fasting as part of a healthy lifestyle has been gaining traction throughout the paleo (hunter-gatherer) movement in recent years. So IF can be a powerful strategy to optimize weight and health, but it is still quite controversial and misunderstood by many people. Who should fast? Who not? How long should you not eat to get the most benefit? Can you produce enough ketones without fasting?


A good way to look at it is to think of it as a measure of your keto fitness. As soon as you are fully keto-adapted and you can operate fairly easily on just (enough) water for 12 to 24 hours, you will discover a new kind of control that you have lost in recent years, as it were. You don't have to look for something to nibble on every three hours.


In other words: eating carbohydrates makes you hungry. Reducing carbohydrates makes it easier not to eat.


Using ketones as fuel allows you to be mentally sharp and in complete control, without having to use rational willpower to avoid food. Spontaneously not needing food to function (work, exercise) is a clear indicator of optimal metabolic health

Different Fasting Protocols

Many variations are possible, but the standard pattern that is easiest to follow is not eating for 14 to 16 hours a day. This means that you will consume all food for 8 to 10 hours.

For example, you take your last meal around 8 p.m., you don't eat in the morning, and you don't start eating again until around noon. In short, this only means not eating late at night and skipping breakfast, which is already done spontaneously by many people.


24-hour fasting protocol

A 24-hour fast is the slightly more extensive version of the typical 16-hour fast. You no longer eat from lunch one day to lunch the next day. Or your last meal is dinner, where you don't eat until dinner the next day. For example, you can do this three times a week, depending on your goals. The recommendation within a keto lifestyle is of course that you consume as few processed carbohydrates as possible on the days that you do eat.

In many of these protocols, you eat one meal a day, so that people taking medication can easily do the same. 24-hour fasting is also not very difficult to fit into your daily schedule when you are keto-adapted.

You just have less hunger and cravings. And then there is the social aspect. Dinner is important to many people. Not only to be able to eat but to spend time with husband/wife and/or children. With this kind of regiment, family time is still possible.

After the last meal on Sunday at 7.30 pm you will not have your next meal until 7.30 pm on Monday. The listed meals are a number of suggestions that we make to make it easier to meet your low-carbohydrate goals. Personally, we don't like the loaded word 'fasting' very much because with us it is rather spontaneous not eating. We are not hungry at that moment.

But for people who want certain goals such as weight loss or fighting disease, we understand that these types of programs can be enormously beneficial.


Check out our keto Breakfast, Lunch and Dinner recipes