Adopting a ketogenic diet together with intermittent fasting (IF) has emerged as a highly effective approach for rapid weight loss.
Today, we sit down with Dr. Emily Nguyen, a renowned nutritionist and researcher to discuss the mistakes people make and how to avoid them.
Dr. Nguyen’s practice has helped numerous clients navigate this journey successfully.
She shares 3 key insights into avoiding common pitfalls and maximizing the benefits of keto and IF.
Mistake #1: Inconsistent or non-existent schedule
One of the most frequent issues Dr. Nguyen encounters in her practice is disruptive fasting schedules.
According to her, a haphazard approach to fasting obstructs ketosis, which can lead to reduced fat burning and frequent setbacks.
“It’s simple – you’re either in ketosis or you’re not.
At least that’s what happens when you’re just fasting.
That’s why combining IF with keto is so beneficial – you can sustain ketosis through nutrition as well.
However, that means you have to stay on track with both. I’ve consulted patients who struggled with weight fluctuations until they adopted a more structured routine suited for both diets,” she explains.
“My patients who have embraced a structured routine, especially over a period of three months or more, often see up to a 30% improvement in their weight loss results.
I have observed this with patients who stick to a 3-month or longer plan.”
Dr. Nguyen’s advice: “Don’t try to do it all on your own. You will just burn out. People often struggle to stick to one regimen, let alone find the mental energy to combine two. I will always recommend a structured program that is designed specifically to ease the burden.”
Mistake #2: Severe over-restriction
Dr. Nguyen often sees clients struggle with nutritional imbalances when supplementing IF with keto.
“The allure of quick results can lead to extreme restriction sometimes…
In my practice, I’ve witnessed cases where this led to deficiencies, impacting not just physical health but also mental well-being.
If you over-restrict, there is a risk of missing essential nutrients like fiber, vitamins, and minerals. This can counteract the benefits of weight loss.
I recall a patient who tried a DIY approach – strictly following keto and fasting. However, since he’s not a keto expert nor a cook, his meals were often repetitive…
But the worst part was that this approach caused some nutritional deficiencies, leading to fatigue and digestive issues.
Not to mention that every day on his self-designed regimen felt like a chore!
He came to me asking to help with diversifying his meal plan.
His symptoms improved, he’s happier, and his weight loss continued.”
Dr. Nguyen’s advice: “Have variety in your keto diet. You’re already fasting – give yourself the go-ahead to actually enjoy a treat, even if it’s keto!”
Mistake #3: Not knowing if keto + fasting is right for you
Finally, a common oversight Dr. Nguyen encounters is individuals adopting keto and fasting without considering if it’s the right fit for their health profile.
“Keto and fasting are powerful tools, but they’re not universally suitable.
For instance, individuals with certain medical conditions or dietary restrictions might find these approaches more harmful than beneficial.”
Dr. Nguyen shares, “I had a client who was enthusiastic about starting keto and fasting.
However, after a thorough health assessment, we discovered that her hypoglycemic tendencies would be exacerbated by this regimen.
Instead, we worked on a modified plan that suited her condition.”
Dr. Nguyen’s advice: “Please have your individual needs assessed. This will not only lead to better outcomes, but also make sure you’re not biting off more than you can chew.”
The 1 solution to all 3 mistakes…
The solution is a personalized keto + fasting diet that takes your age, physical shape, food preferences and medical conditions into consideration.
“If you don’t have access to a nutritionist service, this is the next best thing”, says Dr. Nguyen. “It will have all the difficult parts figured out for you.”
In less than a couple of minutes, you can receive a personalized keto meal plan and access to a fasting tracker!
How’s that for getting you into a state of fat-burning ketosis?
Then, simply follow your personalized plan for at least 28 days…
There’s a chance you’ll start seeing fantastic results!
And the whole time you will experience increased energy, fewer food cravings, and a better mood.
Nice blog