An Overview of the 15/9 Intermittent Fasting Plan
Intermittent fasting has become an increasingly popular approach for weight loss, health improvement, and simplifying eating habits. The 15/9 method is one variation of intermittent fasting that involves fasting for 15 hours per day and restricting feedings to a 9-hour window.
This article covers the details of practicing 15/9 intermittent fasting, its benefits and challenges, and tips for success when implementing this fasting plan.
What is the 15/9 Intermittent Fasting Method?
The 15/9 intermittent fasting plan entails fasting for 15 consecutive hours each day and condensing feedings into the remaining 9-hour window. For instance, one could stop eating at 7 PM and resume eating again the next day at 10 AM to achieve a 15 hour fast between feedings. Alternatively, one could eat between 9 AM and 6 PM daily to accomplish the same regimen.
Evidence Behind 15/9 Intermittent Fasting
Research on intermittent fasting in general shows health and weight loss benefits like:
- Increased fat burning
- Preservation of muscle mass
- Improved insulin sensitivity
- Anti-aging effects
- Reduced obesity and disease risk
The 15 hour fast aligns with the minimum length required to experience heightened fat metabolism and reap other advantages absent in normal caloric restriction.
Benefits of Combining 15/9 Intermittent Fasting with Keto
Pairing a 15/9 fasting protocol with the very low carbohydrate ketogenic diet potentiates multiple benefits:
Boosts Ketosis
Fasting expedites depletion of glucose reserves to more quickly induce a ketogenic state where fat becomes the primary fuel source and ketones are produced.
Increases Fat Burning
The longer fasting period enables extended fat metabolism. Combining ketos inherent high fat burning capacity with fasting escalates daily body fat usage.
Controls Hunger
Ketogenic diets are extremely satiating, making fasting easier tolerable. Healthy fats dull hunger, allowing one to more comfortably go 15+ hours without eating.
Enhances Mental Focus
The combination can lead to a highly stable energy flow resulting in increased mental clarity and focus due to steadier glucose and insulin levels.
Simplifies Dieting
Restricting feedings to 9 hours removes decisions over food for a majority of the day. Less time eating means less meal planning and temptation.
Challenges of Combining 15/9 Intermittent Fasting with Keto
Despite synergistic benefits, some challenges may arise when merging 15/9 intermittent fasting with a ketogenic diet:
Hypoglycemia
Lowering carbs while fasting can quickly crash blood sugar for those sensitive to glucose drops. Monitoring for symptoms like shakiness, sweating and confusion is imperative.
Keto Flu Exacerbation
Fasting combined with carb scarcity can worsen keto flu side effects like fatigue, nausea and mental fog. Supplementing electrolytes becomes even more critical.
Overeating in Window
Deprivation from the prolonged fast could trigger overconsumption of calories in the shorter eating window, reducing weight loss efficacy.
Maintenance Challenges
Rigid adherence risks inspires binge tendencies if dietary restrictions feel mentally exhausting. Building in flexibility helps long term compliance.
Who Should Attempt 15/9 Intermittent Fasting with Keto?
This paired regimen may appeal to individuals who:
- Want to accelerate fat loss
- Prefer simplifying food decisions
- Have success managing hunger with ketogenic diets
- Have healthy relationships with food
- Lead fairly inactive lifestyles
However, it may not suit individuals with:
- Current or past eating disorders
- Type 1 or prediabetes
- Blood sugar regulation issues
- Active jobs or exercise regimens
- History of failure with overly restrictive diets
Tips for Transitioning to 15/9 Keto Intermittent Fasting
Use these tips to smoothly shift into combining the 15/9 fasting plan with a ketogenic diet:
Cut Carbs Gradually
Lower net carbs slowly over 2-4 weeks towards a final level around 25-50 grams to give your bodys metabolism time to adapt to ketosis.
Meet Increased Protein Needs
Up protein intake to around 1.2-1.7 grams per kilogram of ideal body weight daily to prevent muscle loss from fasting while still maintaining ketosis.
Supplement Electrolytes
Counter symptoms like fatigue, cramps and brain fog with sufficient sodium, magnesium and potassium through keto-friendly drinks and foods.
Stay Well Hydrated
Drink ample water and unsweetened tea/coffee to reduce hunger pangs and help energy and cognitive functioning during the longer fasting windows.
Listen to Your Body
Pay attention to signals like lack of focus, irritable moods and intense cravings which may indicate you should adjust eating window duration, meal sizes or carb intake.
Sample 15/9 Intermittent Fasting Keto Meal Plan
This sample one day meal plan demonstrates how to combine 15/9 intermittent fasting with a ketogenic diet:
Morning
- 9 AM: Bulletproof coffee made with butter and MCT oil
Lunch
- 12 PM: Tuna salad stuffed in avocado halves with arugula and olive oil vinaigrette
Dinner
- 6 PM: Grass fed beef patty topped with cheddar, mushrooms peppers, garlic aioli and kale salad
Remember to also integrate keto-approved snacks like nuts, nut butters and hard boiled eggs as needed to meet energy needs without overeating in the condensed 9-hour period.
The Bottom Line
A 15/9 style of intermittent fasting combined with strict carbohydrate restriction can effectively enhance fat loss. But the regimen also carries heightened risks of side effects like hypoglycemia, electrolyte imbalance and poor dietary adherence for those unprepared to integrate stringent fasting and keto guidelines simultaneously.
Careful planning around electrolyte and protein intakes, gradual entry, and self-monitoring helps facilitate success.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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