How does the diet affect the quality of night sleep and energy boost? The way we eat affects all aspects of life, including sleep. Does intermittent fasting help you sleep better and bring you energy – or is it not worth experimenting with?
What is a keto diet?
Energy for the body comes from the food we use. The main components the body receives from the menu are fats, proteins, and carbohydrates. Our body processes those to simpler molecules: carbohydrates to glucose, proteins to amino acids, fats to glycerol, and fatty acids. At the same time, the primary “fuel” for us is glucose, into which all others can turn. However, during fasting or under conditions of a ketogenic diet, ketone bodies synthesized in the liver become the primary source to boost energy. Ketone bodies are an alternative energy source for the body, which is used for lack of glucose.
Ketones are formed if a person consumes a few carbohydrates that quickly break down into glucose. A small amount of protein (excess protein is also converted ultimately to glucose). The brain consumes a lot of energy throughout the day, and it receives energy and glucose from ketone bodies.
In a keto diet, since carbohydrate intake occurs in low doses, the insulin hormone level decreases, and the level of contra-hormonal ones rises. Under their influence, the body begins to actively break down fat reserves to produce energy, forming numerous ketone bodies.
If you are interested in learning more about the keto diet, check out this keto website. It has a guide to get started, foods that are on the diet, recipes, and much more.
What is intermittent fasting?
No, it is not self-torture like “drinking only water for a week” (such experiments are very dangerous!). So, how do you do intermittent fasting on a keto? It is just a day divided into two periods: 4-10 hours when you can eat, and 14-20 hours when you can drink water or tea. Another popular beverage is coffee. Most people don’t want black coffee, so they opt for Bulletproof coffee, which is a mix of coffee, ghee, and MCT oil. Another option is to consume a few calories (about 500) one or two days a week and the rest of the days as usual. Choose your intermittent fasting keto schedule and read some of the best MCT oil reviews to get more info.
Studies show that properly structured intermittent fasting helps people lose weight, increases insulin sensitivity, prevents inflammation, and improves heart function.
Energy and intellectual abilities
Some people use keto intermittent fasting specifically to increase mental performance. In studies on animals, data were shown that the state of ketosis during fasting provides benefits, such as resistance to stress, trauma, and disease.
Research states that mammals that have succeeded in surviving for long periods without food have adapted to the optimal functioning of the brain precisely in the state of ketosis. A ketogenic diet improves concentration and mental clarity.
Sleep Connection
Considering that intermittent fasting gives the body time to recover and improves stomach function, we can assume that sleep quality improves.
Another plus of this kind of food is that it supports regular 24-hour circadian rhythms, especially if the “food window” falls at approximately the same hours every day. Accordingly, you fall asleep faster, sleep better, and get up rested.
Final tips
Listen to yourself
Trust your personal feelings because research does not guarantee that certain norms work for everyone. Choose the most suitable time for going to bed and waking up, and consider all the things before following a plant-based diet plan.
Drink more water
It will help avoid hunger, promote better concentration and uplifting, and have a good effect on sleep.
Conclusion
A keto diet promotes rapid weight loss. Other advantages are reducing feelings of hunger and increasing the “vital energy.” A ketogenic diet makes us more energetic and concentrated. The fastest way to handle a keto adaptation is intermittent fasting, but no one can withstand fasting for a long time. However, a competent keto diet can be observed for a long time, maintaining your body in a state of ketosis. A keto diet can be combined with intermittent fasting. Which will help normalize insulin jumps, improve sleep quality, and increase energy.
We wish you good health!
Have you tried to combine a keto diet with interval fasting? What are your keto and intermittent fasting results? Share your experience in the comments below.
Author’s bio: My name is Adam Reeve, and I have been a professional personal trainer and fitness instructor for over ten years. I’m also a life coach, wellness writer, and enthusiast for low-carb diets.
Featured Photo by Nadine Primeau on Unsplash