What Are The Benefits Of Keto
- Every diet has its own health benefits. The same as intermittent fasting keto diet has also its own health benefits which are enlisted below:
- Keto diet reduces appetite.
- It helps to lower the triglycerides level drastically.
- A ketogenic diet increases the high-density lipoprotein which is good for our health.
- Low carb diets help t reduces blood sugar and insulin levels.
- It may lower blood pressure.
- The Keto diet is effective against metabolic syndrome. Metabolic syndrome is the collection of abdominal obesity, elevated blood pressure, elevated FBS , elevated Triglycerides level, and low HDL.
- Keto diets lead to more short-term weight loss than intermittent fasting.
Exercising While Fasting Is Hard
When you havent eaten for 23 hours, the last thing youre going to want to do is exercise. Since your body needs fuel to keep you going, exercising on an empty stomach can be risky. You could feel weak and faint, and your strength and performance will suffer.
Your risk of injury is a lot higher than when you exercise with a full stomach.
The keto diet ensures that youre fueling your body with healthy fats and protein so whether you want to go for a run or lift weights, you dont have to worry about feeling woozy!
Practical Application: Tim Ferriss 3 Day Ketosis Boost
If you want to raise your ketone levels or kickstart your ketogenic journey, try a 3-day fasting protocol like the one below. If intermittent fasting doesnt sound like its something that can work for you, you can also kickstart your keto diet by fat fasting.
Thursday Evening
- Eat a ketogenic dinner and make that the last meal of the day. Go to bed as normal.
Friday Morning
- Get out the door and walk within 30 minutes of waking. Drink coffee or tea if needed, but it is best to limit your caffeine intake because it will cause you to excrete more minerals and fluid than usual.
- Bring at least 1 liter of water, with some added unrefined salt, and sip as you walk to avoid cramping.
- Walk for 3 to 4 hours, sipping water as needed.
- Arrange phone calls or something similar for your walk to make the time productive.
- The idea behind the walk is that you use up your glycogen stores, forcing your body to move more quickly into deep ketosis. The quicker you get into ketosis, the less time you spend feeling drained.
- If you prefer to shorten the time frame, you can do a 45-60 minute bout of HIIT exercise.
Friday Day
- Consume MCT oil 2-3 times throughout the day.
- An affordable, good quality MCT Oil we recommend is NOW Foods MCT Oil.
- This provides you with energy until your ketone levels elevate naturally.
Saturday Morning
Saturday & Sunday Day
Sunday Evening
- Break your fast with your favorite ketogenic meal. Take a look at our Keto Recipes to find your new favorite!
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/5how Are Keto And Intermittent Fasting Different
While the Ketogenic diet focuses on the intake of low-carb foods and high-fat foods, which is then used as fuel, Intermittent Fasting works by following a time-restrictive eating schedule. Simply put, while the Ketogenic diet emphasizes lowering carbs and using fats as a primary energy source to lose weight, Intermittent Fasting works by moderating your eating patterns, without really restricting anything.
Intermittent Fasting Vs Keto Diet
These days, everyone is trying to search for a weight loss tactic that actually works. Two of the most prominent weight loss options right now are intermittent fasting and the keto diet. But, which one is better? When it comes to Intermittent Fasting vs Keto Diet Weight Loss, which one comes out on top? In this article, we will go over each one so that you understand it. And then well give you our final verdict! So, keep reading to discover Intermittent Fasting vs Keto Diet Examples and more!
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Intermittent Fasting Or Keto Diet Which Is Best
These days you hear a lot about the keto diet. Theres also plenty of talk about Intermittent fasting and many people claim the benefits each provides increases when they are combined.
The actress Halle Berry is a fan of both systems and admits she combines the two diets to keep in shape.
However, both diets involve extreme lifestyle changes. Pairing them could become overwhelming.
Even doing one of them alone can be too challenging for a lot of people. If you are thinking of doing the Keto Diet, trying intermittent fasting, or combining the two, this article is for you.
/5is It Safe To Do So
It’s important to remember that both Keto and Intermittent Fasting do have their fair share of pros and cons. So, following two diets at once could also mean that you end up at the risk of double the side-effects, especially if you are a beginner.
Experiencing low blood sugar, nausea, mood swings, fatigue, constipation can also be common in the starting days. More so, do remember that trying the two diets together also requires a lot more patience and commitment, since it’s a narrow way of eating.
If you do try the diets, the best would be to ease into them, rather than going all-in. Add foods in your diet which release energy slowly, and don’t completely quit out carbs. If you have a history of eating disorders, trying this method out wouldn’t be wise.
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What Are The Advantages Of Doing Both
There are many potential advantages of adopting intermittent fasting while on a keto diet. These include:
Does Keto Work Long Term
I would tend to say no. However, there are thousands of people who would disagree. For them, it has worked long-term, end of story.
But for others, it may not work long-term.
My reasoning behind it is that if you start eliminating entire food groups from your diet, you will eventually go back to it. When you go back to it you will gain all your weight back and then some. Thats called a yo-yo diet.
To avoid a yo-yo diet, you must allow yourself to eat any kind of food you want. The moment you start restricting, human nature is to revolt and do it anyway. So, allow yourself anything you want, but create a caloric deficit so you still lose weight.
For me, that means an intermittent fasting program. I do OMAD every day and I eat anything I want. If I start restricting myself, I will go back to the old way of eating and start gaining weight again.
So, I stay away from keto.
You may be completely different than me, and thats okay. Were all different, and that difference is what makes this world unique. We need to embrace that. We need to respect that. We need to understand what works for one person may not work for another.
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Can You Do Both If And Keto
Many people have combined intermittent fasting with keto and are very successful with keeping weight off and maintaining it for the long-term.
There are many websites and YouTube channels that focus on this combination. Doctors, as well as laypeople, are combining the two forms of eating with great results.
Its not for everyone though. I just wanted to stress this. If you are someone who loves a variety of different foods, then you dont want to start cutting out bread and other carbohydrates from your diet. It might not be for you.
I have personal experience with weight loss doing just intermittent fasting and eating whatever I want. I eat OMAD, that means one meal a day, and I can eat whatever I want and still maintain my weight loss.
I lost 50 pounds during menopause doing intermittent fasting, and now Im in a maintenance mode eating one meal a day. Its easy. Its simple. And to me, its more satisfying than eliminating carbohydrates from my diet.
I get the same results as those who do the IF/Keto diet combination. I just wanted to point out that you can get the same results too. Some people think that the only way is to combine both, but in my opinion, thats not necessary unless you want to do it that way.
What Is A Ketogenic Diet
A ketogenic diet means eating high-fat, moderate-protein, and low-to-no carbohydrates.
When the levels of ketones in our blood get elevated, we enter the metabolic state called ketosisthe root of the term keto diet.
The calorie breakdown of a typical ketogenic diet looks like:
- 70-80% of calories from fat
- 15-30% calories from protein
- 0-10% calories from carbohydrates
Most ketones pack more energy per unit than carbs. They can also fuel the vast majority of your cells. For the few other types of cells that need glucose, your body will synthesize it from protein. This is a natural process called gluconeogenesis.
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What Does A Day Of Following Keto And If Look Like
Heres an eating schedule that Gyimah proposes thats both keto and IF-compliant. Its based on a 12-hour eating window , and 20 to 25 grams of carbs per day. And remember to drink water, tea, or coffee with all of your meals to stay hydrated, she says.
- 10 a.m.: 4 ounces plain Greek yogurt with ½ cup berries
- 12 p.m.: Tuna salad-stuffed avocado boats
- 3 p.m.: Sliced, raw vegetables and 2 tablespoons tzatziki
- 5:30 p.m.: Steak, cauliflower rice, and roasted vegetables
- 7 p.m.: 1-2 cups of popcorn
For a slightly more challenging IF schedule, Gyimah suggests a 10-hour eating window that involves about 30 grams of carbs per day. Again, you need liquids, particularly water, with all meals to be adequately hydrated.
- 8 a.m.: Scrambled eggs with feta cheese, sliced avocado, and a salad with pepitas, peppers, and a 1/2 cup of raspberries
- 12 p.m.: Roasted chicken, collard greens, sliced cucumber, and celery with 1 tablespoon hummus
- 2 p.m.: Handful of assorted nuts and ½ cup mixed berries
- 6 p.m.: 4-6 ounces salmon, roasted asparagus, cauliflower rice
If youre going for an even longer fast, Titgemeier lays out the following schedule for eating within the parameters of both diets, assuming an eight-hour eating window and 16-hour fast between 6 p.m. and 10 a.m.
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.
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Keto Can Fuel And Protect Fasting
Studies show that intermittent fasting can increase the production of stem cells in the intestines, muscles, and brain. At the same time, IF preserves the ability for stem cells to regenerate independently in the long term.
Yet ending a fast with sugary processed foods can lead to precancerous lesions and increased cancerous activityespecially in the intestines and liver.
Combining intermittent fasting with a high-fat, low-carb keto diet fertilizes the fresh crop of new cells with energy-packed ketones, while protecting them from the damage wrought by carbs and insulin.
Intermittent Fasting For Fat Loss And Maintaining Muscle Mass
Research has shown that intermittent fasting can be an efficient weight loss tool, sometimes being even more useful than simply restricting your calorie intake.
In one study, intermittent fasting was shown to be as effective as continuous calorie restriction in fighting obesity. In studies done by the NIH, weight loss was reported for over 84% of the participants no matter which fasting schedule they chose.
Like ketosis, intermittent fasting can promote fat loss while maintaining lean muscle mass. In one study, researchers concluded that people who fasted had better weight loss results than those who followed a low-calorie diet, even though the total caloric intake was the same.
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Should You Combine These Diets
Combining IF and keto can offer an amazing weight loss and synergistic health benefits for some. For others, it might make more sense to do one at a time or to modify them slightly as you learn how your body and mind react to them. Each of these diets is backed by scientific research, but more work needs to be done to understand the nuances of how these diets affect different people, including men vs women, and when they may be contraindicated.
So What Makes Intermittent Fasting So Appealing
In order to lose weight, you must burn more energy than you bring in. Intermittent fasting is useful in this regard in that there are substantial periods of time where no energy is consumed at all, and the total amount of time spent bringing in energy is cut short. Additionally, since the focus of intermittent fasting is time-based, there are no restrictions on what types of food you can eat as long as you maintain a negative energy balance.
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Intermittent Fasting Vs Ketogenic Diet: Which One Is Best For Weight Loss
Intermittent fasting and Ketogenic diet both have been quite popular among health-conscious people. Both of the diet plans are beneficial for weight loss as well. Intermittent fasting is done by maintaining the fasting and eating periods. Ketogenic diet is basically a low-carb and high-fat diet. Currently, intermittent is the most popular one around the world. But which one is healthier and which is more beneficial for weight loss? Find that out right below.
Intermittent Fasting vs Ketogenic Diet: Which one is good for health and weight loss?
Intermittent Fasting
Intermittent Fasting is the most popular way to lose weight and for good health. It is done by maintaining a cycle of fasting and eating. There are no restrictions on eating in this fasting. This diet is done by either 16 hours of fasting each day or 24 hours of fasting twice per week. This concept of fasting diet has been adopted from the ancient period when people didnt have a fridge to store their foods and had to fast for a long period. Many religions also have fasting for spiritual purposes.
Intermittent Fasting Plans
It can be done with three types of fasting plans:
16/8 Method: During this method, you skip breakfast and can eat in 8 hours . Then again you fast for the next 16 hours.
Eat-stop-eat: This is 24 hours of fasting. For example, you start your fasting from one dinner and continue until the next dinner. It is done twice per week.
Result of fasting
Reduces insulin resistance.
Intermittent Fasting Without Keto Results
A keto diet can be beneficial for some people to jumpstart their weight loss journey and the results vary for each individual.
After practicing intermittent fasting and following a keto diet for months and did not lose any weight, I can attest that the results are going to be very goal-specific.
After a week of consistent intermittent fasting, I noticed an increase in focus at work -especially in the morning. This also translated into more energy throughout the day which led to being in a better mood -almost like a chain of events.
In the evenings, after putting the kids to bed I was able to relax with a book and noticed better sleep patterns.
One reason people lose weight when following a keto diet is that they also restrict their caloric intake and with that, the nutrition their bodies require. Probably a reason many gain the weight back.
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Intermittent Fasting On A Low Carb Diet: How It Works
Intermittent fasting can be a helpful tool in your weight loss toolbox. Learn from our decades of experience how to pair intermittent fasting with Atkins and how to avoid common pitfalls.
Intermittent fasting is becoming increasingly popular, but if youre already adapted to a low carb dietor considering starting oneyou may not need to rely on it as your sole diet. The truth is: Atkins diet plans offer many of the same benefits intermittent fasting does, all on their own.
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