Can you do intermittent fasting without keto?
Some people simply have a difficult time staying on a keto diet, and honestly that’s ok if you are one of those people. For some, they may just have a difficult time getting enough fat in their diet, for others its a too-busy life that doesn’t allow them to plan and meal prep properly to success with keto.
And if you’re in one of those groups, its all good. You can still try intermittent fasting without keto to help reach your weight loss and health goals.
The one benefit of intermittent fasting without keto is that it drastically simplifies figuring out what to eat because you spend most the day NOT eating. No more worrying about trying to wolf down that keto breakfast as you try to rush kids and a spouse out the door in the morning (or get them all set up for their remote schooling and work in a COVID19 world).
With intermittent fasting without keto, there’s no stress of trying to pick out the croutons on that lunch salad or funny looks as you add a couple of packets of butter to your mid-morning coffee.
Personally, I have found intermittent fasting without keto to work the best while traveling. I’m not worried about whether or not I can find something keto at the airport terminal restaurants or worried that I’ll get a contact high from the carbohydrates that my seat-mate on the plane as they chow down on that not-so-tasty airplane sandwich and snack pack.
When would you do intermittent fasting without keto?
I will typically using intermittent fasting without keto when I’m on vacation or traveling. I find that intermittent fasting without having to follow a strict keto diet allows a lot more flexibility with my meals. It also eliminates a lot of stress about worrying about finding the perfect keto meal at a restaurant. I have found that I have more energy to walk the cities I’m in and see all the tourist sites and find those non-touristy areas that really make traveling memorable.
Will you lose weight with intermittent fasting without keto?
Yes, one study demonstrated that 8 weeks of intermittent fasting was shown to decrease fat mass and lead to weight loss in a group of 34 males. ((https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0)) Another earlier study in 2007 found that intermittent fasting done as an alternative day or every other day fasting may also reduce risk of metabolic disease and heart disease.((https://academic.oup.com/ajcn/article/86/1/7/4633143))
A study published in July 2020 in the journal of Cell Metabolism found that people on an intermittent fasting program with a 4 or 6-hour eating window ate about 550 calories less a day. ((https://www.sciencedirect.com/science/article/abs/pii/S1550413120303193?via%3Dihub))
How to do intermittent fasting without keto
The first step with intermittent fasting without keto is to pick one type of intermittent fasting program to follow and follow that program. Don’t try to switch between 16:8 to OMAD (One Meal A Day) to 5:2 or Alternative Day fasting. You’ll just find that you won’t be as consistent with your intermittent fasting if you are continuing changing when you eat and when you fast.
I typically follow a 16:8 or an OMAD intermittent fasting program because they work the best for my lifestyle. Breakfast seems the easiest meal for most people to skip and if you can eat a healthy lunch, then 16:8 intermittent fasting may be the best fasting program for you to follow. If you only have unhealthy fast food available for lunch, then consider focusing on OMAD (One Meal A Day) fasting instead.
Tips for Intermittent Fasting WITHOUT Keto
You still need to make healthy food choices if you are following an intermittent fasting without keto eating plan. This way of eating doesn’t mean you can hit the break room and devour 4 donuts and a slice a birthday cake because it fits within your eating window.
The main benefit of intermittent fasting is the effect fasting has on improving your insulin sensitivity and reducing your high insulin levels if you are already having issues with insulin. Dumping a bunch of refined carbohydrates and added sugars during your reseeding window is only going to perpetuate your insulin resistance!
Mistakes people make when trying intermittent fasting without keto.
- Not having a fasting plan
- Eating unhealthy foods during their eating window
- Not staying hydrated
- Not getting enough electrolytes while fasting
- Inconsistent or frequently changing their fasting plan
Read about our tips for intermittent fasting.
Will I still lose weight with intermittent fasting without keto?
Most people will lose weight and mostly fat mass on an intermittent fasting plan. The main reasons are that most people do eat less calories while intermittent fasting, but there may also be a benefit from improved hormonal response to the intermittent fasting.
Short periods of fasting can increase growth hormone and have an anabolic effect on the body as long as protein intake is adequately maintained.
Will I go into ketosis while intermittent fasting?
It really depends on how long you fast. But remember, ketosis isn’t required to gain the health benefits of intermittent fasting.
Shorter intermittent fasting periods such as the 16:8 intermittent fast (16 hours fast with 8-hour feeding window) you may not go into ketosis. However, ketosis is not required to get some of the benefits of intermittent fasting. Remember, the main benefit we are trying to gain is improving insulin sensitivity. If you aren’t getting big spikes in your blood glucose from a high carb meal, your body will have a more modest insulin response.
It’s entirely possible to lose weight and improve your health while following an intermittent fasting diet without worrying about being in ketosis. The benefits of simplifying your eating plan should reap the rewards of a much healthier lifestyle!