/5how Does It Speed Up Weight Loss
Achieving ketosis faster builds the base for additional and speedier weight loss, experts say. When IF is paired with Keto, it tends to increase the number of ketones produced in the blood. Grouping meals into specific eating windows during Keto can also help the body to burn energy sources more efficiently. Additionally, when the body gets more time to digest the foods, it will also fuel hormonal balance.
Some studies have also suggested that following this method is one of the best ways for people with Type 2 diabetes to lose weight. If you are looking to lose weight quicker, combining the two diets might be the ideal choice.
However, do remember that the time taken to achieve ketosis differs from person to person, and depends on the kind of food you eat.
/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.
Ketogenic Diet Vs Intermittent Fasting
Obesity is reaching epidemic proportions and is a strong risk factor for several cardiovascular and metabolic disorders. 1 Both ketogenic diet and intermittent fasting has been in the spotlight for the past few years, which are often promoted as boosting health, weight loss and healthy ageing. The table below gives a piece of information on both of this diet.
*SKD is one of the ketogenic diets which has been studied extensively. The information in this article mostly applies to the SKD.
** During ketogenesis, the body utilise ketone instead of glucose to keep up with the needs of body and energy. Nutritional ketosis generally will not induce alterations in blood pH, which is differs from ketoacidosis, an emergency condition.
Both could be an interesting alternative to treat certain conditions and may accelerate weight loss. However, it is hard to follow, and it can be heavy on the fatty, processed and salty foods that are notoriously unhealthy. The current evidences are not robust enough to suggest that healthcare professionals should be recommending to patients as standard practice. Perhaps, a balanced, unprocessed diet, rich in very colourful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.
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Potential Risks And Side Effects
Combining these two diets isn’t for everyone, however. Women, in particular, should talk to their doctors before embarking on one or both of these diets. Fasting can be stressful on the body, and while it’s fine for some, it’s not for everyone. Hormonal regulation is tightly connected to stress, both physical and mental, so it’s important to listen to your body as you embark on one or both of these diets. If you find that doing one or both adversely affects your menstrual cycle, triggers fatigue, creates a skin breakout, or even causes weight gain instead of weight loss, you should stop the diet and consult a medical professional.
Putting It All Together
Now you know that there is nothing to fear when it comes to intermittent fasting. Although you will feel hungry at first, your body will adjust by activating autophagy and burning more fat and ketones for fuel.
Ketogenic diet researchers suggest a longer intermittent fast followed by shorter daily intermittent fasts. You can use a fasting protocol that includes fasting for up to 3 days, 3 times a year with a shorter 16 to 20 hour fast on the days before and after the 3-day fasts.
Whether you are fasting for 16 hours or 3 days, it is important to monitor your mineral levels to avoid symptoms of refeeding syndrome.
Supplementing with sodium from unrefined salt and potassium, phosphate, and magnesium from mineral-rich foods and supplements may be necessary for you to avoid excess mineral loss caused by ketogenic diets and fasting.
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Keto Versus Intermittent Fasting: Which Is Best
When it comes to weight-loss diets, both the keto plan and an overnight intermittent fasting plan are effective weight-loss strategies for the short term, anyway. People swear by one or the other, but as a wellness dietitian, I want to point out a few of the hidden costs of the ketogenic diet in contrast to some of the benefits of an overnight intermittent fasting regime. Just hear me out on this one!
Keto Diet Overview: Low Carb, High Fat
The ketogenic diet, also called a ketosis diet or keto for short, is a way of eating that mimics the effects of fasting. During fasting, body fat is metabolized, which makes ketones that the body uses for fuel rather than glucose from food.
In an attempt to force the body to use ketones for energy on a ketosis eating plan without fasting, dietary fat replaces carbs in the diet. Thus, the keto diet is very high in dietary fat , while very low in carbs . This low carb intake eliminates refined grains and sweets from the diet, along with many vegetables, fruits, beans, lentils, and whole grains.
Without carbohydrates to use for energy, your body is forced to use fat to produce ketones as the primary energy source. On a ketosis diet, the primary source of fat used to produce ketones is from the fat you eat, not body fat as occurs in fasting. *
Valuable Nutrients Lacking in a Keto Diet
Keto Diet and Food Shaming
Keto Diet Obstacles
Ketosis Adherence and Sustainability
A Preferred Alternative Diet: Intermittent Fasting
Intermittent Fasting Vs Keto Bodybuilding
Some people wonder what works best for bodybuilding. Intermittent fasting or the keto diet. Getting in ketosis should be your ultimate goal to promote fat burning while retaining muscle. In either diet, you could technically do that, but keto is a healthier option. In the end though, whether you decide Intermittent Fasting vs Keto Diet is better is up to you!
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May Smooth Your Transition Into Ketosis
Keto is about switching your body from using carbohydrates for energy, to turning fat into ketones. The typical way to do this is by cutting carbs and increasing fat intake in your diet. For many people this transition can take some time and it comes with a number of unpleasant side effects known as keto flu.
Think of fasting as a way to jump start ketosis.
/5are Two Diets Better Than One
There are in fact good reasons why some suggest that following Keto and IF together, or simply following a low-carb Intermittent Fasting pattern can speed up weight loss. Practising Intermittent Fasting, i.e., restricting the eating window wherein you can actively consume carbs may push the body into achieving ketosis faster, which not only is crucial for fat loss but also achieve health goals. What it can also do is speed up your metabolism, and make weight management more efficient.
Experts who recommend the diet also say that following Keto and Intermittent Fasting may not actually be difficult, since it is relatively easier to pair Intermittent Fasting with other diets. So, following the two diets would mean adhering to a ketogenic lifestyle and eating within a sample eating window, on a regular basis.
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Can Intermittent Fasting Work Without Keto
Intermittent fasting can indeed work without keto. It has been used as an eating style for centuries for weight loss and other benefits.
Following a fasting routine with keto will still allow you to reap its benefits.
The reason being for combining the two diets is to maximise benefits. Also, to reach ketosis quicker which encourages excelled fat burning and use of fat storage.
Many weigh up intermittent fasting vs keto. Both have become extremely popular for weight loss. Some use them for the other health benefits. And, both are very effective.
To put it simply, both of these will work effectively for whatever you wish to try them for. Whether that be weight loss or improving heart health. There is not enough evidence to suggest one is better than the other. It all depends how much work you put into the diet and also on the individual themself.
For most, intermittent fasting may be easier to sustain longer term due it being more of a lifestyle change as opposed to a dietary change. Again, it all depends on the individual.
Like all diets, there are some ups and downs. For this combination diet, they are as follows:
Intermittent Fasting And Cancer
Although there is little to no literature on the effects of 2 or 3 day fasts on muscle loss in humans, many clinical trials are currently being conducted on the effects of 2 or 3 day fasts on cancer patients.
In initial case studies, people who were undergoing chemotherapy voluntarily fasted for anywhere between 48 to 140 hours. Each person reported fewer side effects and improved quality of life regardless of how long they fasted.
This may suggest that fasting for 2 days to a week can have a protective effect on the cells in the body while they are undergoing intense bouts of toxicity.
Other studies in animals have found that fasting was possibly as effective as chemotherapeutic agents in delaying the progression of different tumors and increased the effectiveness of chemotherapeutic drugs against melanoma, glioma, and breast cancer cells. Although this research may not apply to your life, it does suggest that intermittent fasting can help support your body in times of toxic stress.
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How Does The Keto Diet Work
Your body needs energy to go onfunctioning. It gets the energy it needs from food. Although you hear a lot oftalk about calories and weight loss, the thing to know is calories are only aunit of energy. People gain weight when they eat food that provides more energy than their bodies need.
Each gram of protein you eat provides fourcalories. A gram of carbohydrate provides the same amount, but each gram of fatcontains nine calories.
Dietary fat is the thing you normally needto avoid. It makes you gain weight fast. Eating too many carbs is also a goodway to pack on extra pounds but carbohydrate is the bodys preferred source offuel.
After the digestive organs have processedthe carbohydrate in food they convert it to glucose and either put it use orstore it as fat. The Keto Diet throws a spanner into the works and forces thebody to use an alternative source of fuel.
The body cannot function normally when faced with such a severe restriction in carbs so it goes into ketosis.
During ketosis, the liver starts creatingketones for the body to use as a source of energy instead of glucose. The livermakes ketones from fat.
The Keto Diet appears to work well for somepeople but its a controversial way to lose weight and it isnt for everyone.
Try The Most Extreme Method
If you want to try the most extreme intermittent fasting method whilst on the keto diet, you can do so. This is known as 23/1 intermittent fasting keto, or otherwise OMAD. This involves eating one meal a day. This allows you to reap the benefits for 23 hours of the day. The remaining one hour is when you eat. As you are also on the keto diet here, you should make the meals keto appropriate. So, a large high fat and high protein meal would be ideal. This could include low-starch vegetables and lean meats topped with seeds, high fat sauces and dairy. A small amount of carbs is key to ensure you do eat some carbs. This can be found in fruit, nut butters and sauces.
The number one benefit of the OMAD fast is resilience. Studies show that the long fasting period of 23 hours stresses your cells into being stronger. This is known as hormesis. It will maximise all benefits of the keto intermittent fasting diet. Such as maximised reduction in heart disease, anti-aging, increased weight loss and metabolism. The results are incredible. Yet, this method should be done with caution and the right knowledge.
Try these top tips for yourself and see the benefits maximise. Be sure to stick to keto based meals during eating hours to successfully achieve this diet.
Some may be wondering if intermittent fasting can work without keto. Here is more:
Who Should Try Combining Keto And Intermittent Fasting
Combining keto and IF is likely safe for most people. Others may find keto fasting simply too challenging or may experience adverse reactions. The most obvious issue when fasting is hunger. If you become hungry, have some water, tea, or black coffee. If the craving is intolerable, eat. Although fasting while on keto helps to minimize the keto flu, you may experience its symptoms:
- Brain Fog
Although most people usually eat less when intermittent fasting, some overeat when they finally break their fast. Combining IF with keto is an excellent strategy to offset this tendency.
Pregnant or breastfeeding women, people with pre-existing health conditions, such as diabetes or heart disease, and those with a history of eating disorders should probably avoid keto fasting.
As with any new diet regimen, we highly recommend you check with your medical professional before initiating a fast.
Do I Need Extended Fasting For Autophagy
Autophagy is your bodys process for cleaning house and purging all the damaged cells and old protein. Autophagy literally means to self-eat.
For the most part, this is a desirable thing that happens when we have less energy available from our diet. Your body not only starts to feed on itself, cleaning out the bits that it doesnt need. Periods of low energy availability allow our bodies to repair and purge. We keep only what we need for survival, which allows us to survive to procreate another day when there is more food available.
Its easy to fall into the trap of thinking that, because a little is good, more is better. We like to fit in and tend to compare ourselves with other people.
- My ketones are higher than yours.
- My blood sugar is lower than yours.
- I eat less carbs than you.
- My fast was longer than yours.
But extremes are not necessarily better, including when it comes to fasting. While there may be benefits of extended fasting, there are also downsides.
You may have seen images like the one below that suggest that there is something magical about fasting for a certain length of time. However, the reality is, there is no data on autophagy in humans.
Even the smartest fasting gurus admit that we dont know what length of fasting is required to achieve benefits or the minimum effective dose of fasting to achieve meaningful results. Do you need 24 hours, 36 hours, 3 days, 7 days or maybe 14 days to get the full benefits of autophagy?
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So Is Intermittent Fasting For Me
Intermittent fasting works better than any dietary approach I have attempted or recommended, and it offers several advantages over the typical keto diet. Its contrary to a lifetime habit of eating throughout the day and it takes lots of discipline and commitment, especially at first, but once you are in the groove, it becomes second nature.
A note of caution. Start easy, like a 14 hour fast, eating between, say, noon and 10 p.m. or whatever time frame fits best for you, then build gradually from there. If you have a medical condition, be sure to check first with your doctor before proceeding. Also, if you are on certain medications that have to be taken with food and at certain times, intermittent fasting probably will not work for you.
Intermittent Fasting Vs Keto: Which Should You Choose
Intermittent fasting and the keto diet are both popular weight loss options that boast plenty of success stories. Some people have seen fantastic results with keto, while others advocate intermittent fasting. Some dieters even do both.
But, when it comes to intermittent fasting vs keto, which approach wins?
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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 .
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.