Who Should Try An Intermittent Fasting Keto Approach
Anyone who has been on keto for more than two weeks and with the okay from their healthcare team would like to add IF may do so. But the keto diet has become popular for those who have prediabetes or diabetes, though asking these patients not to eat for a significant amount of time can be dangerous, says Kwasnicka. If you have chronic kidney disease, a history of eating disorders, are undergoing active cancer treatment, or are pregnant or breastfeeding, its unlikely youre a good candidate for this combined diet plan. Even the individual diets may not be recommended for these populations. Check with your healthcare team.
Also, if youre currently following the keto diet and are happy and feel good with the way youre eating, you do not have to add in IF, she says.
Tipping The Scales: Intermittent Fasting Vs The Ketogenic Diet
Food fuels us. Unfortunately, too many people have unhealthy relationships with food. This has contributed to an epidemic of obesity in the United States.
One of the most prevalent diet trends right now is intermittent fasting, Allen said. In this diet, people limit the duration during a day that they allow themselves to eat.
In some cases, she said, people set a timetable for when they can eat . Others on this diet eat more calories in one day and severely restrict their calories the next.
It doesnt appear to promote more weight loss than a healthy eating plan with exercise, Allen said.
Intermittent fasting can be helpful for people who are late night eaters. That tends to be a time people overindulge and eat when were not hungry. So, if thats you, it might be helpful to say, Im not going to eat after 6 p.m.
But as far as sticking to a strict regimen about hours that you eat, that doesnt seem to be beneficial for the body. Its not harmful either, but for a lot of people, it creates a lot of stress, and a lot of energy is wasted on it.
The other major trend Allen mentioned was the ketogenic, or high fat diet.
She says its very hard to follow long term.
She said this diet has a low success rate for several reasons:
How Can You Combine Keto And Intermittent Fasting
Its actually not that hard if youve already got a good handle on keto, since that diet has a stronger learning curve in terms of whats allowed. Technically IF isnt even a diet in the traditional sense, says Brigid Titgemeier, RDN, a functional medicine dietitian and the founder of BeingBrigid.
Intermittent fasting can be paired with any kind of diet because it simply refers to the number of hours that you fast, she explains. Combining keto with intermittent fasting means adhering to the parameters of a ketogenic diet and eating within a condensed window of time.
If you do choose to combine the two, it’s a good idea to ease into it. Aja Gyimah, MHSc, RD, owner of Compete Nutrition, suggests starting with an easier IF schedule to begin with, like a 12- or 10-hour eating window , and work your way up to a longer fast, especially if you’re an avid snacker throughout the day, she adds.
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And What’s The Deal With Intermittent Fasting
IF is a pattern of eating where you restrict foods and sweetened beverages for an uninterrupted period of time every day and then eat only during the remaining hours .
You can pick your windows but we encourage people to eat when the sun is up and fast when the sun is down, says registered dietitian Amy Shapiro, founder of Real Nutrition. During fasting hours you can drink water, black coffee or plain tea, but nothing that provides calories or requires any sort of digestion or shift in hormones.
The theory behind IF is that depriving your body of calories for an extended period of time forces it into a temporary state of starvation and slowed metabolism. This makes your fat cells burn glucose for energy and can lead to improved weight loss results. One plus is that you don’t necessarily need to cut out any foods to stick with IF. It’s really the slashing of calories in general that’s said to boost weight loss, and experts say there’s not one IF schedule that works better for losing weight over anotheryou can choose whichever one works best with your lifestyle.
There are several different ways to schedule your fasting times, but the 16:8 version is the most commonly used. For people who are newer to IF, the 14:10 schedule might be easier to stick to, because you have a 10-hour eating window and only a 14-hour fast.
Also something to note: IF is not recommended for people with a history of disordered eating, since it can get into pretty restrictive territory.
So Which One Is Better For Weight Loss
The bottom line is that either of these diets will effectively help you lose weight. In the short term, if the diet chosen isnt perfectly balanced, theres probably no harm done. However, in the long-term, the key is to make sure these diets are planned properly so you get all the nutrients you require for your individual health profile and so you can sustain the dietary regime long-term.
I dont know that anyone really needs to do keto full-time or that anyone would actually be able to manage a diet like this 100 per cent of the time. Intermittent fasting on the other hand, provides all the health benefits that keto does, in terms of reducing blood glucose levels and weight loss . Dietitians have many tools in their tool basket to assist people with their weight loss journeys and some are more easily managed than others.
Ultimately, there is no one-size-fits all approach, but in my opinion and experience, intermittent fasting is definitely a more manageable dietary lifestyle long-term.
How Intermittent Fasting Works: Insulin Reduction Ketone Production And Autophagy Induction
From a weight-loss perspective, intermittent fasting works by making it harder to overeat throughout the day. A simple rule like skip breakfast or only eat between 5 pm and 8 pm, can help prevent you from reaching for snacks or drinking calorie-dense beverages throughout the day that contribute to weight gain.
Even if you do build up a ferocious appetite while fasting, youll still find it difficult to overeat. In fact, intermittent fasting tends to decrease daily energy consumption and promote fat loss.
This means that you may be able to eat as much as you want and reach your goals as long as you stick to a shortened eating window or a limited number of meals.
When you first try intermittent fasting, your body will need to adjust itself to this new eating schedule. You may be hit hard by hunger pangs and potent cravings at first, but they will soon dissipate as your cells feast on stored fat and ketones.
The key mechanisms behind your ability to fast, lose fat, and improve your health throughout the process are insulin reduction, ketone production, and autophagy. As we accumulate time in a fasted state, our insulin levels decrease incrementally. This promotes the release of fat from our fat cells and stimulates the ketone-producing process known as ketogenesis.
As you continue your fast, youll enter a deeper state of ketosis, become more efficient at burning fat, and ramp up the self-cleaning process known as autophagy.
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Therapeutic For Several Brain Disorders
As mentioned in the introduction, the Ketogenic was initially used to treat epilepsy and stop seizures, particularly in children.
In many cases, the ketogenic diet can cure children of epilepsy.
In one study, over 50% of the children on a ketogenic diet experienced a greater than 50% reduction in their number of seizures, while 16% became seizure-free.
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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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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Keto For Weight Loss Fat Loss And Improved Cholesterol
The keto diet drastically decreases your carb intake, forcing your body to burn fat rather than glucose. This makes it an effective tool not only for weight loss, but also for the management of diabetes, insulin resistance, and even heart disease.
While individual results vary, keto has consistently led to a reduction in weight and body fat percentage in a wide range of situations.
In a 2017 study, participants who followed a low-carbohydrate keto meal plan significantly decreased body weight, body fat percentage, and fat mass, losing an average of 7.6 pounds and 2.6% body fat while maintaining lean muscle mass.
Similarly, a 2004 study observing the long-term effects of a keto diet in obese people found that their weight and body mass decreased dramatically over the course of two years. Those who drastically reduced their carbohydrate intake saw a significant decrease in LDL cholesterol, triglycerides, and improved insulin sensitivity.
In 2012, a study compared a ketogenic diet to eating fewer calories in obese children and adults. The results showed children following the keto diet lost significantly more body weight, fat mass, and total waist circumference. They also showed a dramatic decrease in insulin levels, a biomarker of type 2 diabetes.
Can I Have During A Fast
The general rule is that anything with calories breaks a fast. The main exceptions are supplements, electrolytes, and medications:
- Supplements: You can continue taking any that are recommended to take on an empty stomach. Read labels to know for sure, and pay attention to how you feel if you take them while fasting.
- Electrolytes: Its a good idea to take these during a fast. Just make sure they dont have calories or sugar. If you want to be less strict, you can have a keto electrolyte drink which has 8 calories, probably few enough to be okay for a fast.
- Medications: Many of these need to be taken with food or taken at certain times for optimum absorption. Talk to your doctor before changing when and how you take medications.
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Intermittent Fasting Vs Low Carb: Weight Loss Results Health
Intermittent fasting and low-carb diets have goals and effects in common: Both lower blood sugar and insulin, and both put you in ketosis and help burn fat.
Low-carb vs. intermittent fasting: Which is Better? Are there specific scenarios in which an intermittent fasting plan outperforms a low-carb diet and vice versa?
Similarities Between The Keto Diet And Intermittent Fasting
The keto diet, or ketogenic diet, is a low-carb, diet designed to help you lose weight. The intermittent fasting diet is an eating pattern in which you limit your food intake to a particular window of time each day.
Mostly there are many differences between the keto diet and intermittent fasting but there are a few similarities also
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Is Intermittent Fasting Safe
Research shows that people can fast successfully with mild, minimal side effects. Dangerous intermittent fasting side effects are more likely to occur when people undergo long-term fasts, continue fasting despite feeling serious side effects, or re-feed with unhealthy foods .
Intermittent fasting side effects are minor for most people. You may feel mild hunger or weakness, and these are normal. Generally, electrolytes can minimize these side effects so the transition into fasting is not so harsh.
For the average person with no health conditions, fasting is generally safe and aligns with human biological processes for waking, metabolizing food, and repairing cells .
However, you should check with your healthcare provider before fasting. Fasting is also not recommended for children, pregnant or breastfeeding women, or anyone with a medical condition a history of disordered eating.