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How many hours should you fast on keto?

16 hours It's common for people to pair the keto diet with intermittent fasting, usually 16:8, which means someone only eats during an 8-hour window each day and fasts for 16 hours. Speed Keto takes this further by advocating for one meal a day.

healthline.com - Speed Keto One Meal a Day: What You Should Know About This Diet

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Share on Pinterest Speed Keto combines keto with intermittent fasting. Here’s what experts have to say about the benefits and potential health risks of this diet. Getty Images Speed Keto is a high fat diet program meant to get you into a fat-burning state called ketosis more quickly. Speed Keto combines keto with intermittent fasting, when you eat only one meal a day.

Experts say Speed Keto is unsustainable in the long term and could be unhealthy for some people. Keto evangelists have popularized the high fat, low carb diet as a lifestyle. But for the majority of people, the keto diet is restrictive, making it hard to maintain. Now Speed Keto, an even more extreme form of keto, has arrived on the diet scene. The newest twist on keto promises to tap into the body’s fat-burning system faster by integrating a controlled version of fasting. It’s common for people to pair the keto diet with intermittent fasting, usually 16:8, which means someone only eats during an 8-hour window each day and fasts for 16 hours. Speed Keto takes this further by advocating for one meal a day. The meal should be keto-approved, of course. Potential weight loss is the primary selling point for a majority of the keto curious. It’s also been found to lower the risk of diabetes, heart disease, and cancer, but it may have negative health effects for other people. We asked two nutrition experts to review Speed Keto’s protocols for benefits and dangers and answer the question: Should you try this diet?

What is Speed Keto? “Speed Keto is a means of achieving faster ketosis and was created by Harlan Kilstein, who is not a medical professional or nutrition pro, but a coach,” said Cynthia Thurlow, NP, who specializes in nutrition and intermittent fasting. The Speed Keto program is similar to the traditional keto diet in that it requires individuals to eat a high fat, low carb diet. Similarly, it also focuses on putting the body in ketosis, a metabolic state when your body burns fat instead of glucose for energy. When your body is in ketosis, it’s basically a fat-burning machine, thus giving keto its reputation as a weight loss tool. The difference with Speed Keto? You can only eat one meal a day. The meal should follow the traditional keto guidelines of high fat and low carb macronutrients. “It’s main goal is to attempt to become fat-adapted faster than a more traditional ketogenic diet,” Thurlow told Healthline. “Fasting can help speed the process of getting into ketosis,” explained Tony Castillo, MS, RDN, LDN, nutrition consultant for RSP Nutrition. “It can typically take 2 to 4 days to enter ketosis if you have less than 50 grams of carbs per day,” he continued, pointing out that several factors, from what you eat to age and activity level, can extend the amount of time it takes to enter ketosis. Even though you may enter fat-burning ketosis more quickly on Speed Keto, seeing a lower number on the scale might be misleading. “Since the traditional keto and Speed Keto focus on [eating] fats, your body will excrete more water because fats do not like water. This means the weight loss you see is most likely water weight or even muscle weight, not true fat loss,” Castillo said.

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Does keto make you look leaner?

So when you stop eating them, all that extra H2O gets released through urination. As a result, the scale might read a few pounds lower, and you may look a bit leaner. That first drop might be mostly water weight. But research suggests that the keto diet is good for fat loss, too.

prevention.com - 13 Keto Diet Side Effects to Know - Prevention.com

This article was medically reviewed by Rachel Lustgarten, R.D., C.D.N., a clinical dietitian and member of the Prevention Medical Review Board. The keto diet has become one of the most popular nutrition fads in recent years, with celebrities from Katie Couric to the Kardashians extolling its benefits. While you may know of keto as a “weight-loss wonder,” many dieters also say they feel full longer, have more energy, and experience fewer cravings. There is a responsible way to go keto, but there are also several strange side effects—namely “keto flu”—to be aware of before you begin. Where other low-carb diets like Atkins and South Beach focus on protein, keto differs in that it’s a plan focused on fat. In a typical keto diet plan, fat provides as much as 80% of your daily calories, while a mere 5% comes from carbohydrates—that’s 40-60% fewer carbs than the usual recommended dietary amount. If you consume 2,000 calories a day, that means just 100 of them are coming from carbs—including healthy carbs like fruits and vegetables. When you eat this way, it triggers ketosis, which means your body has burned through all its carbs and needs to begin burning fat for energy. The primary aim of keto’s rigid rules is to force your body to use a different type of fuel. Following a high-fat, low-carb regimen can help you lose weight quickly. However, as with any eating plan, keto is not for everyone and there are challenges. Some of these side effects are positives, but a few can be uncomfortable—or even dangerous. Here’s what you should know about keto diet side effects as you decide whether or not you'd like to try it.

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What part of body loses weight first?

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