From day dot I started intermittent fasting along with my keto diet, I found it quite easy to adjust as I was already making a change. My mindset and this routine change of fasting did not hit hugely shock me as I thought it would. I read a few articles about the varieties of intermittent fasting for keto and decided to follow the 16:8 rule.
The 16:8 Rule – My routine
Intermittent Fasting following the 16:8 rule encompasses an eating and drinking window of 8 hours and refraining from all calorie intake for the other 16 hours. First thought that comes to mind is that this is crazy, but let’s think for a moment about these time frames. I am going to use myself as an example here;
- 6am – Wake up – it’s go go go in the house to get the hoard organised and out the door
- 9am – At work – time flies, lots to do
- 12pm – Lunch – previously prepared and frozen keto meal or left over dinner
- 3pm – Snack – nuts
- 7pm – Dinner – maybe a protein (steak) and a cauliflower/cheese bake
- Then to bed – Sleep – Repeat
Does this seem a little simple? It looks it I guess. You might also be asking, how can you go from waking up and lasting to lunch without anything to eat?
Well I do have a couple vices that I indulge in at home in the morning.
- Apple Cider Vinegar, Lemon and Hot Water – 1 glass
- Black Coffee – 1 cup
These two drinks I have every morning and they set me up for the day. The health benefits of Apple Cider Vinegar are numerous and the black coffee contains no carbs, so another perfect drink. I’ll add here also that I used to drink milk with my coffee always but the change to black coffee was actually a nice change, you may be surprised at how much on a coffee connoisseur you become. I know I sometimes miss the odd cappuccino but I now prefer coffee black.
- Restricting your eating window and number of meals means less calorie intake
- Can boost metabolism leading to weight loss
- Assist with getting your body into a state of Ketosis
- Potential to decrease the risk of diabetes Diabetes and Keto Research
- What happens if you have a dinner party?
- Will I try to eat more than normal in my 8 hour window?
- Food gives me energy, will I get tired?
- Will I stick to my fasting every day for it to work?
All great questions…….questions that I have also asked myself. And honestly, I have on occasions, broken my intermittent fasting for keto routine. The ultimate point here though is the importance to hope back on that fasting train at the next station and then you’ll be back on track in no time.
You Have Options
The 16:8 rule is only one type of intermittent fasting. I haven’t tried any others but this link will give you 7 ways to do intermittent fasting
Anybody that has tried other methods and would like to share their experiences I would love to hear from you as I am sure others would too. I invite you to comment below.
For Me It Has Worked
Intermittent Fasting is an easy way to get started on your diet journey. Choosing the 16:8 rule means finding the window that suits you best for 16 hours of limiting your calorie consumption. This for me is 8pm to 12pm the following day, others may find 5pm to 9am the following day works better for them. The basis is the same with similar or same results. This fasting method has the potential of assisting with your weight loss as well as other health benefits.
Remember, if at anytime you are on a diet and experience issues of any kind please seek medical advice.