What Is Keto Diet
The Keto diet is a dietary plan that is mainly followed by people for losing weight. The human body is in a metabolic state is known as ketosis. In ketosis, the carbs present in the body are replaced with fats. This process also can convert fats into ketones. Ketones supply energy to the brain as well. The ketogenic diet is one of the safest diet plans.
Other than improving brain health, ketones are released in the liver. Because of the safest nature of the diet, it is one of the most commonly practised diet plans. In this dietary scheme, the emphasis is put on burning fat rather than burning other nutrients like carbohydrates. Other than that, the calorie intake, in this case, is deep.
Who Should Try Combining Intermittent Fasting And Keto
If you’re looking to shed pounds quickly, the IF and keto combo could be the right one for you. It may depend on what pre-existing health conditions you have.
“Individuals with type 2 diabetes may benefit from ketogenic diet and IF as it may aid with weight loss and potentially allow you to reduce your medications,” says Gyimah. People who’ve been diagnosed with prediabetes may also see similar benefits, including dropping pounds and reducing insulin, Gyimah adds.
However, if you have type 1 diabetes, keto might not be safe. People with type 1 who try this diet may be susceptible to a condition called diabetic ketoacidosis, Gyimah says, which basically means the buildup of ketones in their bodies can be dangerous. Regardless of what health conditions you have, it’s best to check in with your healthcare provider before starting any dietary changes, especially keto or IF.
Pro: You Reach Ketosis Faster
The ketogenic diet restricts carbs so the body switches to fat for fuel. At the same time, fasting causes the bodys glycogen levels to deplete, so the combination of the two diets together is like a fast-track to ketosis. This can help mitigate the “keto flu,” a particularly nasty symptom of the transition into ketosis.
Also Check: How Much Weight I Lose With Intermittent Fasting
Why Combining Intermittent Fasting With Keto Has Become Popular For Weight Loss
Doing keto or IF can help with weight loss in the short term, though each diet is very restrictive, so they certainly arent for everyone.
But how about combining them? Could two be better than one?
First, in some experts view, it does make sense to pair the two approaches. The keto diet increases levels of ketones in the body during times of fasting, ketones are also increased. The brain will rely less on glucose for energy when in a state of nutritional ketosis. Therefore, the transition into a fasted state during the day eventually becomes seamless after eating low-carb or ketogenic for a few weeks, says Dominic DAgostino, PhD, associate professor at the University of South Florida in Tampa and founder of KetoNutrition.org.
This is a strategy that practitioners counsel patients on at the Cleveland Clinics Functional Ketogenics Program. Adding intermittent fasting can take things up to the next level, says the Clinics Logan Kwasnicka, a certified physician assistant at the Cleveland Clinic in Ohio. That next level may be overcoming a weight loss plateau, as people may eat fewer calories when doing IF. It can also be a natural progression from a keto diet for those who feel satiated eating so much fat and arent bothered by shrinking their eating window.
RELATED: 8 Steps Beginners Should Take Before Trying the Keto Diet
The Disadvantages Of A Ketogenic Diet
Its Unsustainable For Most People
The ketogenic diet is a highly restrictive diet. Most people cannot sustain restriction and deprivation for very long, so a lot of the benefits can be short-lived. Ultimately, if you cannot see yourself eating in this way for the rest of your life, its a waste of your time, effort, and money. As a fat loss coach, I am interested in long-term behavioral change. The ketogenic diet, in most cases, is not sustainable.
It Can Perpetuate and Exacerbate A Negative Relationship with Food
I personally experienced this with the ketogenic diet, and it took me many years to get out of this way of thinking. Essentially the ketogenic diet labels all carbohydrates as bad. Labeling foods as good or bad is highly problematic for mental health and enjoyment of food. It is inevitable that you will eat more carbohydrates than you are meant to whilst following keto. This can bring feelings of shame, guilt and anxiety. The ultimate goal is to be able to enjoy carbohydrates AND lose weight.
Its Antisocial and Difficult to Implement
Fasting has been used for thousands of years by every religion and ancient culture. Intermittent Fasting is a modern take on this ancient practice. Its a simple process. Instead of waking up and eating regularly throughout the day, you break your day or week into fasting and eating windows. Everyone fasts overnight, which is why breakfast has its name break fast.
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If you want to achieve the desired results and if you want to burn fat more effectively, it would be better if you include these two in your regular diet plan. You can also try to include the typical diet recipes that you can find over the internet. These can be combined with meal replacements to make them more effective. Some meal substitutes that you can consider are Soya sauce meal replacement, low-carb pancakes and cupcakes meal replacement and low fat oatmeal.
What I have described above are some of the most popular practices being practiced by manufacturers of these meal replacements. You should also remember that your body needs a regular supply of food and regular exercise in order to achieve your ideal weight. If you want to go for a diet, do it for once and then maintain the same weight for the next few years. Changing eating habits regularly and including the right weight losing practices are the keys to achieving your goal.
May Lead To More Fat Loss
Combining the diet and the fast may help you burn more fat than the diet alone.
Because intermittent fasting boosts metabolism by promoting thermogenesis, or heat production, your body may start utilizing stubborn fat stores .
Several studies reveal that intermittent fasting can powerfully and safely drop excess body fat.
In an eight-week study in 34 resistance-trained men, those who practiced the 16/8 method of intermittent fasting lost nearly 14% more body fat than those following a normal eating pattern .
Similarly, a review of 28 studies noted that people who used intermittent fasting lost an average of 7.3 pounds more fat mass than those following very low-calorie diets .
Plus, intermittent fasting may preserve muscle mass during weight loss and improve energy levels, which may be helpful for keto dieters looking to improve athletic performance and drop body fat .
Additionally, studies underscore that intermittent fasting can reduce hunger and promote feelings of fullness, which may aid weight loss .
Summary
Combining intermittent fasting with a keto diet may help you reach ketosis faster and drop more body fat than a keto diet alone.
Combining the ketogenic diet with intermittent fasting is likely safe for most people.
However, pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting.
Though some people may find merging the practices helpful, its important to note that it may not work for everyone.
Also Check: How To Begin Fasting Diet
The Possible Health Benefits Of A Keto Intermittent Fasting Diet
There isnt research on the health effects of doing keto and IF together, but its clear that ketone levels increase when the plans are combined. This may help accelerate weight loss, says Dr. DAgostino. Still, everyone responds differently, so this may not be true across the board, he says.
Shemek has all of her clients use keto or the IF and keto combo. My clients are typically all prediabetic and overweight. Once they see and feel what eating in this way does for them including regulating their blood sugar levels they are able to stay on an IF and keto plan easily. The success of the combined approach reinforces their committment, she says.
One interesting way that low-carb IF diets are being studied outside of weight loss is for cognitive health. Richard Isaacson, MD, director of the Alzheimers Prevention Clinic at Weill Cornell Medicine and NewYorkPresbyterian in New York City, says that doing a low-carb, time-restricted IF may be beneficial for calming down insulin pathways and letting the brain benefit from cleaner burning fuel, which may offer benefits for people with Alzheimers disease.
Try The Most Popular/effective Method
The most popular method is 16/8. Otherwise known as the timed restricted eating routine. This involves 16 hours of fasting and 8 hours of eating. During the eating window you should consume balanced keto meals. Either 2 large meals or 3 smaller meals. Avoid snacking to maximise results and to maintain a strong digestive system. Overeating can cause your digestive system and your metabolism to slow down. This can cause stomach issues and weight gain.
Also Check: Is Intermittent Fasting Or Keto Better
Is Fasting For Everyone
Definitely not. If any of the following resonate with you, get the opinion of a qualified health practitioner before you play around with fasting.
- Pregnant or breastfeeding women
- Those with an HPA Axis Dysregulation or a high-stress lifestyle
- Those with eating disorders or a history of eating disorders
- Those with hypothyroidism
- Those with hypoglycemia
- Under 18 years old
Fasting also isnt necessary on heavy workout days or if youre a hardcore athlete.
Intermittent Fasting And Ketosis Results
Just to give you an idea of how long you may expect it to take for you to achieve ketosis without the keto diet, I am going to tell you briefly about my story. I was frustrated because after turning 40, I kept gaining weight even thought I wasnt eating more. Losing weight seemed impossible, I felt miserable, continuously hungry and lose only 1 or 2 pounds in a month, which I would regain in an instant if I satisficed my hunger for a few days.
I had heard about the Fasting Mimicking Diet a few years back, and I decided to give it a try. That was a turning point for me. Even though the 5-day modified fast was challenging, it gave me the confidence and the ability to start experimenting with various forms of intermittent fasting. I noticed that even though I regained most of the weight I lost during my first modified fast, I did not regain the carb belly and I stopped gaining weight for just eating normally. Also, when I did the modified fast again the following month, I notice that it felt different. The hunger didnt bother me the same way. Thats when I figured I could be in ketosis. I purchased my ketone monitor and started using it as I kept experimenting with intermittent fasting.
Read Also: How Many Hours Should You Fast For Intermittent Fasting
Bring On The Benefits
After all of the evidence presented, its hard to argue against the keto diet or intermittent fasting. They seem to benefit so many different physical conditions and diseases, along with having benefits for non-disease related functions.
It is said that the benefits of keto are basically due to the fact that it activates similar mechanisms to that of fastingthis is true. Fasting and ketosis both seem to call upon ancient biological pathways to promote stress resistance, survival, and longevity.
While we advocate both highly, dont just jump right into fasting and ketosis without a bit of experience first. It takes some time to both metabolically and psychologically adapt to dietary regimensespecially prolonged fasting. Maybe try out TRF first along with a keto diet, and gradually progress your fasting periods.
If youve had a great experience with keto, IF, or both, tell us in the comments! Wed love to hear.
Whats The Best Way To Start Intermittent Fasting And Keto Together
If, after speaking to your doctor, you decide combining intermittent fasting and the keto diet is a suitable option for you, its important to have a plan in place before beginning. For most people, its generally not a good idea to start keto and intermittent fasting for the first time, at the same time. This is usually a huge shock to the system, and can cause some side effects, such as fatigue and a general feeling of discomfort.
Its best to start one of them first, such as the keto diet first, before introducing intermittent fasting.
You might also find its much easier to start slowly with intermittent fasting. You can start with something simple, such as a 10 hour fast each day, which may simply mean you have your breakfast a little later than usual, or avoid late-night snacking after your dinner.
Once youve adjusted to your new eating pattern, you can start to challenge yourself a little more, pushing your breakfast back to later in the day, or having your last meal at night a lot earlier than usual.
When you introduce the keto diet, have a plan in place first, by writing out your keto diet meal plan. Think of low-carb or zero carb breakfasts, snacks, lunches and dinners. Get rid of chips or crackers in the house, or juices in your fridge that contain carbs.
Also Check: How To Start Intermitten Fasting
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Benefits Of Combining Intermittent Fasting And Keto
As you can see from above, intermittent fasting and keto share a number of benefits like improved fat burning, better cellular repair, improved insulin sensitivity, and lower risk of disease.
Now lets explore some of the ways that combining IF and keto may increase these benefits and offers others.
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How Fasting Burns Fat
Fasting is abstaining from all food and drink except plain water. When your body stops getting energy in the form of calories, youll burn through your carbohydrate stores and tap into your fat stores much faster.
This is how fat starts burning like crazy. And when youre burning fat stores, youre in ketosis. This is why fasting and ketosis go together so well.
An Example Day In The Life Following Keto And Intermittent Fasting
For an insight into what following intermittent fasting and the keto diet together might involve, lets examine the kind of eating strategy you might follow. This example day in the life is based on a simple 10-hour eating window followed by a 14-hour fast on the keto diet:
- 8:30am: Breakfast of cheese-and-pepper filled egg bites
- 10am: Half a cup of berries and some plain greek yogurt
- 12pm: Tuna-stuffed avocado halves for lunch, with green peppers and celery
- 3pm: Raw carrots and celery sticks
- 6pm: Steak dinner with roasted vegetables and cauliflower rice
- 6:30pm: Handful of assorted nuts
You can gradually make your schedule more challenging and improve the results by expanding your fasting period. For instance, you might decide to eat only between the hours of 10am and 6pm, which is an 8-hour eating window, and increases the time spent fasting.
Read Also: How To Incorporate Intermittent Fasting
The Ketogenic Diet Keeps You Satisfied
Another great perk of the keto diet is its high level of satiety.
Not only does ketosis itself tend to stifle hunger, but the high level of healthy fat in the keto diet also makes it much easier to stay satisfied in a fasted state and eliminates those intense feelings of hunger and cravings throughout the day.
This is perfect for someone doing intermittent fasting.
How Long Can We Last Without Food
Once you start fasting, you may feel ravenously hungry as your mind is flooded with images of your muscles disintegrating into thin air. This is simply how your mind reacts to the threat of starvation just because it feels like you will lose all your muscle and starve doesnt mean you will.
In fact, Mahatma Gandhi survived for 21 days without food while only taking in sips of water. During times when people had no food or water at all, they were able to survive for 10 to 14 days. However, these are just anecdotes what does the science say?
Many studies have been done during hunger strikes and religious fasts confirming that humans have the capacity to survive even longer than Gandhi did during his fast.
One monk, for example, set out to do a 40 day fast with medical supervision while maintaining his daily activities in the monastery. After 36 days, the medical professionals had to step in due to profound weakness and low blood pressure when standing. Although the monk fasted for 15 days longer than Ghandi, the medical professionals were able to stop the fast in time so that he could recover.
Another study tracked 33 political prisoners who were on hunger strike. The prisoners fasted for 6-24 days before being hospitalized for dehydration due an inadequate intake of fluids and electrolytes . Breaking their fast was described as being uncomplicated.
Read Also: What To Expect Intermittent Fasting
