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Ketogenic Fast for Rapid Weight Loss

Maintaining a healthy body weight is one of the best ways to support your overall health. Excess body fat increases your susceptibility to serious conditions like type II diabetes, high blood pressure, stroke, heart disease, sleep apnea, fatty liver, cancer, and joint problems.[1] Many fat-loss fads, diets, and pills come and go, and very few yield lasting results. Adopting a ketogenic diet is one strategy for losing fat that’s tried, tested, and proven effective.

Knowing this, I began my research into improving the typical ketogenic diet. People who are familiar with my work know that I’m always trying new cleanses, detox programs, and diet plans in my ongoing quest to discover new ways to improve my health. I kept coming across the many benefits of fasting, and I thought, “Why not combine principles of fasting with the best elements of a ketogenic diet and enjoy the best of both?”

What Is a Ketogenic Diet?

A ketogenic diet is a diet that provides fat and protein, but few or no carbohydrates. The body prefers glucose and glycogen, both derived from carbohydrates, as its primary source of fuel and it generally operates in a sugar-burning state known as glycolysis. Depriving the body of carbohydrates, however, forces it to use stored fat for energy. This special fat-burning mode, known as ketosis, quickly burns through fat reserves. It takes about 24-36 hours to completely burn through the glycogen stored in the muscles and liver. The catch? The body tells the brain to refuel on carbohydrates when blood sugar dips. In other words, your appetite kicks in and you feel hungry. This physiological response makes it a challenge for many people to adhere to a ketogenic diet long enough to enter ketosis.

What Is Fasting?

Fasting means avoiding food for longer stretches of time than usual, generally 12 or more hours. You may do this inadvertently if you ever skip breakfast or can’t fit lunch into your schedule. Fasting may support a healthy metabolism, encourage stable blood sugar, promote normal blood sugar, and offer other benefits for overall wellness.[2] There are many ways to fast. True, or absolute, fasting means completely abstaining from eating and drinking for a set period. Water or juice fasting allows for the consumption of certain fluids during the fast. Some people have the misconception that fasting is total starvation, but fasting is not starving—it’s simply committing to eating in accordance with a more regimented schedule.

Dr. Group’s Ketogenic Fast: The Best of Both

Both fasting and following a ketogenic diet prompt the breakdown of fat and encourage thebody to detoxify itself. Many of the worst toxins are stored in fat cells. When the body burns through fat reserves, toxins are released and expelled. And, not only does a ketogenic fast encourage the body to enter fat-burning mode, it discourages the body from storing new fat. This understanding prompted me to combine principles of fasting with a ketogenic diet to develop my 5-day, vegan ketogenic fast.

Many ketogenic diets advocate the consumption of animal-based fat and protein. But, that sort of diet increases your risk of kidney stones, cancer, and cardiovascular disease.[3, 4]Conversely, a low-carb, plant-based diet is incredibly beneficial for overall health and wellness.[2] I constructed this ketogenic diet to be vegan and based it around nuts and fatty fruits like olives, coconut, and avocados—all of which provide fatty acids, fiber, micronutrients, and phytonutrients.

A ketogenic diet can boost overall wellness. Studies have found that people who follow a ketogenic diet experience better, more stable moods.[5] Some individuals report feeling profoundly happy, peaceful, and at ease.[6] There’s also evidence to suggest that fasting promotes good physical health at the cellular level.[7, 8]