Who Can Benefit From The Ketogenic Diet
The keto diet is best for people who want to lose weight and dont want to spend hours in the gym or doing physical exercise and People who are not very inclined to fasting.
Not only for weight loss, but ketogenic diets are also excellent forpeople with epilepsy, diabetes, heart disease, cancer, Alzheimers disease, and who are pretty much anyone who deals with insulin resistance or diabetes issues because it emphasizes moving away from sugars and carbohydrates toward fats.
The ketogenic diet is also beneficial for athletes because it helps them build muscle by converting what they eat into energy instead of storing it as fat.
Will You See Results
Results are obviously important and perhaps the main reason why people try intermittent fasting or the keto diet during their lives. This method is safe, but will it produce the outcomes you desire?
In short, yes.
If done right, you can enjoy the following benefits of combining keto and intermittent fasting:
- Quickly reaching the state of nutritional ketosis
- Reducing initial side effects like upset stomach and keto flu
- Getting rid of cancerous cells
- Having less hunger pangs
- Reducing oxidative stress and inflammation
- Improving cognitive effects
Many people who combine both diets actually see better results than people who only stick to one method. Dozens of studies have been done on men and women to determine whether or not fat loss and improved health are actually benefits of this combination.
One study that appeared in the Journal of Translational Medicine studied 34 resistance-trained men for eight weeks. The numerous researchers discovered guys who did the combo of keto and intermittent fasting actually lost 14% more body fat than the control group.
People who did keto at the same time actually retained more muscle mass than those who just tried intermittent fasting, making it a great way to cut fat while retaining healthy muscle.
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.
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Lemetrias Weight Loss Success Story
In Lemetrias teen, she was active and didnt have much trouble maintaining her weight, but after her first child was born, that all changed. She began struggling with sugar cravings, and that is when her weight began to get out of control.
The battle with intense sugar cravings would continue up until after she had given birth to her fourth child.
It was at this point when she decided that she had enough and vowed to get rid of her excess weight once and for all.
In January of 2017, Lemetria took her before pictures and never looked back. Lemetria embarked on a journey that led her to make some big changes to her diet like cutting down on sugar.
Eventually, Lemetria would run into a weight loss plateau and would be stuck at the 40 lb weight loss mark for some time. As you can imagine, this was difficult for her to handle, but instead of giving up, she reminded herself of why she was doing this in the first place.
That vision of what she wanted to accomplish gave her enough energy to push forward. While being stuck in the plateau, Lemetria decided to do some research on nutrition and the food industry.
In October of 2017, Lemetria took the knowledge she had gained from her studies and started the keto diet plan. She weighed 240 lbs going into her keto and intermittent fasting weight loss journey, but that quickly changed.
In just her first week of doing keto, Lemetria lost 11 lbs and experienced a huge confidence boost that would help propel her to where she is today.
Who Should Eat Breakfast
Fasting isnt suited for everyone. Since its a stressor, IF has the potential to do harm.
First of all, its important to address fasting-related gender differences. Most of the IF benefits studies are on men.
Fewer studies have been conducted on female populations, and the studies that have been done raise warning flags. According to this research, women are more likely than men to suffer negative effects from a fast.
Here are some examples:
- In 11 overweight women, a two day fast provoked a significant stress response, marked by sympathetic nervous system activation. Men appear to have the opposite response.
- Women have higher levels of ghrelin , which could make extended fasts more difficult
- When female rats were fasted, their fertility suffered
- Men have enhanced musculo-skeletal adaptations in a fasted vs. a fed state. The opposite is true for women.
The bottom line? Women should be more cautious with fasting than men, and may do better on shorter, 12-14 hour fasts.
With that in mind, here are some groups that probably shouldnt skip breakfast.
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If Youre Stressed Or A Competitive Athlete
You can only take so much stress. If youre overly-stressed from a job, relationship, or health issue fasting may act as a bad stress rather than a good stress, causing more harm than good.
A similar principle applies to sleep. If you arent sleeping enough, youre less resilient to other stressors. And so if you have a bad night of sleep, you probably shouldnt skip your morning meal.
Finally, competitive athletes have much higher nutrient requirements than the rest of the population. Fasting may help with training-related adaptations, but its unlikely to help with gameday performance.
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.
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Intermittent Fasting Why Meal Timing Matters
Simply put, intermittent fasting is the dietary strategy of restricting your food consumption to a specific window of time. For example, one of the most common intermittent fasting approaches is fasting during an 18-hour window of time and eating during the 6-hour window of time that is left in the day.
Lets say your last meal was at 6 pm last night and you ate nothing else after that. To implement an intermittent fast, simply restrict eating until 12 pm the next afternoon . To do this every day, only eat between 12 pm and 6 pm and fast for the remainder of the day.
There are many different variations of intermittent fasting as well. Dr. Dom DAgostino, a well-known ketogenic diet researcher, suggests doing a longer intermittent fast for 3 days, 3 times a year. This means not eating for 3 days, and eating normally until the next fast.
Another way to try fasting for yourself is by incorporating intermittent fasts of 16 or more hours per day into your lifestyle. This is a much more accessible strategy that allows you to experience many of the benefits of taking a short break from calories.
Despite the simplicity of this concept, it may not be readily apparent how beneficial intermittent fasting can be for you, especially if you are already benefiting from the ketogenic diet.
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.
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Benefits Of Keto Diet
With its soaring popularity, keto has received a lot of attention from researchers. Though the science is still coming out, clinical studies have already found that keto can provide numerous benefits including:
- Improved blood lipid levels.
- Make meals more satiating, reducing cravings for processed and high-carb foods
- Regulates inflammation and increases immunity
- Helps your body absorb fat-soluble vitamins .
- Protects the glycocalyx the membrane that covers the surface of every cell, responsible for overall health, and is easily damaged by sugar intake.
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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Keto Vs Intermittent Fasting
The keto diet and intermittent fasting are both effective in weight loss, and other health benefits but they affect the body in a different way.
The keto diet is a high-protein, low-carbohydrate, and fat-rich diet that can be too restrictive for some people. Intermittent fasting is an eating pattern that involves alternating periods of not eating with periods of regular food consumption.
Intermittent fasting can be done anywhere from 12 hours to 48 hours and more, which lets you have food every other day or every two days.
The keto diet is more popular for its quick weight loss effects and its ability to maintain energy levels while intermittent fasting provides different long-term health benefits such as lowering cholesterol levels.
In this article we will discuss the difference and similarities between the keto diet and intermittent fasting. And try to find out which is the best option for you.
How To Combine The Keto Diet With Intermittent Fasting
Beginning any intermittent fasting schedule is easy! Well, that is, in the sense that it doesnt restrict what you eatjust when you eat it.
That being said, there are several different fasting methods available to try. We recommend wearing your experimenters hat during this time.
What works for one person, may not be the best for another. Trialing a few methods will show you which best work within your schedule.
- 5:2 Diet: This one is pretty straightforwardfor 5 days, you eat however it suits you. The for the last 2, you highly restrict your calories to a 500-600 range.
- Alternate-day fasting: Easy peasy, just eat normally one day and fast the next.
- The Warrior Diet: This fasting diet plan uses an eating window. In this case, you abstain from eating during the day. For the remaining 4 hourstypically evening time you eat one BIG meal.
- 16/8 Method: This is perhaps the most realistic intermittent fasting plan. For 16 hours you fast, and then for the remaining 8, you eat.
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Intermittent Fasting Vs Keto
Intermittent fasting is one of the latest and most famous health trends these days. The Keto diet has also been in trend and been used by many people to lose weight. But do you know which is best Intermittent fasting vs keto.Lets find about it
In the last few years, IF has revolutionized the concept of weight loss. At early people used to have hard time losing their weight but it changed due to intermittent fasting and keto diet. Their is both pros and cos in intermittent fasting vs keto
What Is Intermittent Fasting & Keto Combination
Lets start with a short introduction to the intermittent fasting and the keto diet.
Intermittent Fasting 101
Intermittent fasting, simply speaking, means controlling WHEN you eat and when you dont. The period when you dont consume any food or drinks is called the fasting window. And the rest is called the eating window.
The beauty of this method of eating is that you can easily customize it to your lifestyle. Meaning, you might choose to fast during the mornings and eat later in the day, or eat in the morning and fast throughout the rest of the day.
The most popular intermittent fasting method is 16:8 fasting for 16 hours and eating for 8 hours. Its the most sustainable and easiest method to start with, hence we recommend it for the 21-day Intermittent Fasting Challenge. Other more commonly used intermittent fasting methods are 18:6, 20:4, OMAD and alternate-day fasting.
A popular misconception is that you can allow yourself to eat anything while following intermittent fasting, including fast food, sugary and highly processed dishes. If your goal is to lose weight, improve productivity and simply get healthier, it is not true and it is essential to stick to healthy meals.
This means eating whole foods and avoiding the usual suspects such as sugar, processed foods, empty carbs, etc. To learn more about intermittent fasting, jump to our detailed fasting guide here.
Keto diet 101
Whats ketosis you ask?
Keto diet macros
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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.
The Fast Diet Or The : 2 Diet
For the Fast Diet, the numbers refer to days rather than hours. So for five days, you’re eating a healthy diet, and for two days each week, you’re restricting your calories to 500-600 per day .The two fasting days don’t need to be consecutive, and probably shouldn’t be to improve compliance. There isn’t any scientific research that explains how, why, or whether this form of IF works as well as other forms, but there’s a lot of anecdotal evidence that shows results.
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‘one Meal A Day’ Isn’t Backed By Evidence And Can Make It Harder To Get Daily Nutrients
The specific type of intermittent fasting promoted in speed keto is “one meal a day” eating schedule, sometimes abbreviated to OMAD. It can certainly help with weight loss, according to Limansky, since eating less often will likely cause you to consume fewer calories overall and, keto or otherwise, losing weight always requires a calorie deficit.
But there’s no evidence that it’s any better than other, less extreme styles of intermittent fasting, according to Robin Foroutan, a registered dietitian nutritionist and representative for the Academy of Nutrition and Dietetics. And it requires some planning to get all your daily nutrients and calories in one sitting that single meal has to be high-quality and well balanced, or you’ll be missing out on important dietary components like vitamins, minerals, and fiber.
“That means you might be following a plan that requires much more effort without extra pay-off in terms of health benefits,” Foroutan told Insider. “It is probably not that easy to get all the nutrients you’ll need for the day in that one meal without over stuffing yourself, which isn’t great for digestion and absorption.”