Metabolic Strategy

Fasting And Keto During A Quarantine

Written by JR Hill

Metabolic Strategy: Fasting And Keto During A Quarantine

Intermittent fasting (IF) has been around for centuries and has been used by many different cultures and religions for a variety of reasons and durations. In recent years, this type of restricted eating has caught the attention of many researchers who believe that fasting can help turn back the clock on our internal aging process and offer many metabolic advantages that can extend our lifespan and help us avoid many chronic diseases linked to diet and lifestyle. This is one reason why IF has become a common strategy used by people following a ketogenic diet who are already looking for ways to optimize metabolism.

The last several years have seen a dramatic rise in the use of both IF and the ketogenic diet as a metabolic strategy to improve health, lose fat, decrease inflammation, stabilize blood sugar, and improve markers of aging. While both strategies can be used on their own, many use them together for improved metabolic flexibility.

Old Food Paradigm

We are all too familiar with the common food paradigm that promotes eating three meals a day in addition to healthy snacking to keep the metabolism “stoked” like a fire and able to burn calories at an efficient rate to stay healthy. The reality is this can cause an overconsumption of food in addition to multiple insulin spikes throughout the day. This puts a heavy burden on the liver and digestive system that can lead to metabolic shifts in body composition, inflammation, blood sugar, and cardiovascular markers that leave us tired, overweight and unhealthy. We continue to see a rise in insulin resistance, diabetes and cardiovascular disease. This is one reason both strategies are gaining so much attention in the research and as a lifestyle choice.

Ketogenic Diet

The ketogenic diet restricts carbohydrate intake so your body uses both stored fat and consumed fat for fuel. It is a high fat, moderate protein and low carbohydrate diet that results in a metabolic state of nutritional ketosis characterized by the production of ketones for energy. If you think of the ketogenic diet as the blueprint of WHAT to eat, IF represents WHEN to eat. There are many different types of fasting that are characterized by the number of hours to fast and the number of hours to feed. One of the most common fasting types used with the ketogenic diet is the 18/6 fasting window that represents fasting for 18 hours and eating within a 6-hour window. An example of this is having your last meal by 8PM and not eating again until noon the next day. If you are new to fasting that may seem almost impossible, but rest assured it is something you can easily work up to if you start by fasting for 12 hours, then 16, and finally 18 hours. Once you master 18/6 you can try a 20/4 fasting window or a full 24hr fast 1-2 days per week.

Benefits Of Fasting

When we give our digestion time to rest it can use its energy for healing and repair. One very important benefit of fasting is the initiation of the metabolic process called autophagy where old, damaged cells are eaten by the body as a way of self-cleaning and renewal. Other notable benefits we see with fasting are an increase in insulin sensitivity, ketone production, and cognition and a decrease in inflammation, glucose, insulin, leptin, CRP, and markers of oxidative stress. What’s more, these benefits are often seen on a low carb diet and when we adhere to the macronutrient manipulation of ketogenic diet which is 70-75% fat, 20-25% protein and 5-10% carbohydrates it makes fasting a lot easier because eating a high fat diet can lead to higher levels of satiation and lower levels of hunger.

Family Quarantine: Blessing Or A Curse?

For the time being at least, many parents are at home with their children either working from home and juggling homeschool or they have no job and are contemplating the next step. There’s no doubt this is a stressful time for many people. For some, having 24-7 access to the refrigerator and pantry is not a good idea. This is an opportunity for you and your family to take charge of your health and use this time together to encourage and support one another. Fasting is a great strategy to push reset on your metabolism and change the way you eat. Try skipping breakfast a few mornings a week and put down all the sugary carbs you typically eat in the morning. Give your kids snacks like nuts, seeds, and cheeses if they tolerate dairy. Break your fast at lunch with a fresh salmon salad with some healthy fats like avocado, chopped eggs, and plenty of greens and watch your energy soar!! It won’t matter that your kitchen is open all day because you won’t be hungry. 1