Intermittent Fasting and the Keto Diet are probably the top trending diets right now. Which means that there’s been much experimentation in trying them both at the same time. And while it may be safe to do this (but be sure to ask your doctor if it’s right for you first), there are still some ideas that will help you do it right. So check out these tips out and let us know what you think!
1. Fat Coffee
Start your day with a “fat” coffee, then continue your desired fasting hours. With a little research you can find several different variations on what your morning coffee or tea should look like but the basic idea is the addition of ghee or unsalted butter and MCT coconut oil.
2. Stay Away from the Carbs
Stay away from carbohydrates. Depending on which type of Keto fast you choose (standard, cyclical, targeted) you will limit your carb intake to 20-50 grams per day. Having a diet low in carbs will keep your blood sugar levels more stable. This will help with hunger and energy dips as well.
3. Focus on Healthy Fats
Focus on getting plenty of healthy fats. Your diet should consist of 70%-80% fats. Fats on the good list include avocado oil, MCT oil, cacao butter, ghee, and virgin coconut oil. Several other fats are allowed as well but are suggested in moderation.
4. Limiting Sugar
Limit your sugar, including most fruits and natural sugars. Fruits with sugar should be limited to 5% of your diet. Coconut and avocados are the exception as well as small portions of low glycemic berries.
5. Eat Lean Proteins
Eat lean proteins, but stay within 20% of your diet being proteins. Eggs, fish, shellfish and whey protein concentrate are on the good protein list. And chicken and turkey can also be enjoyed occasionally. Other proteins are allowed but suggested in moderation only.
6. Do Your Homework
Do your homework and know which foods are suggested. There are even some vegetables that are considered to be better than others. Cooking techniques and timing of food are also factors to know depending on your main goals. Check out detailed lists to know which foods to eat more of and which to avoid.
7. Supplement your Electrolytes
Drink plenty of water and supplement your electrolytes. Most common problems or “side effects” have more to do with dehydration than a lack of food. Be sure to drink plenty of water, do not skip the salt, and take a multivitamin. Electrolyte supplements can be taken as well as long as they are not full of sugar.
8. Track Your Food Intake
Track your food with an app that calculates macros for you like Myfitnesspal. Knowing exactly how many calories you are eating and the percentages for all your fats, proteins, and carbs is very important. It can also help you make sure you are getting your recommended daily vitamins and minerals and shine a light on what foods you may need to add to be sure your diet is not lacking.
Balancing two diets at the same time can be tricky, but with the right tips, it’s actually pretty easy! So give these tips a try and let us know how it goes for you!