What Are The Health Benefits Of Combining Keto And Intermittent Fasting
The main benefit to combining keto and IF really is weight loss, because you’re majorly cutting back on calories. It could be potentially beneficial for people with type 2 diabetes to lose weight as well. But there isn’t much research out there yet on other prominent health benefits of combining the keto diet with IF.
“However, if you are consuming plenty of vegetables, healthy fats from nuts and seeds, and good-quality protein, that will help you maintain healthy eating habits throughout your diet,” Gyimah says. When you get into that routine of packing veggies, a.k.a. antioxidants, lots of protein, and good fats into your diet, it may support lean muscle mass while you lose weight, she adds. Plus, the fiber and antioxidants from those foods can only help your gut health and your immune system as well.
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
Commencing A Keto And If Diet
Combining the two can be called a hybrid diet. It may seem complicated, but if well planned, there are easy ways of achieving it.
Heres a suggested meal plan that can help you very well to achieve your aims without difficulties. The program has to start in the morning as soon as you wake up.
When getting up in the morning, drink water, or have black coffee. After three hours, have another coffee this is necessary when curving appetite before eating the first main meal, along with giving you more energy.
The new eating window will start at noon. If possible, start that eating window with 8 ounces of chicken breast combined with salad, as well as olive oil and feta cheese.
In the meal, you can add other foods such as avocado, salmon as well as hard-boiled eggs, and so on.
In another three hours, you can have another snack. This time around, you can have blueberries and almonds.
In another three hours, have 8 ounces of fish, accompanied by string beans as well as asparagus, and such vegetables like Brussels sprouts and so on.
In another two hours, you can make do with nuts and Blueberries as a light snack. Consider this is as the last food you can consume for the day.
This dieting plan depends on the number of days you want to run it.
If, for instance, you want to continue a weeklong IF with keto, you can have a weeklong plan on the ground, and it can run this way.
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What Not To Eat On The Keto Diet
Foods to avoid on the keto diet are pretty vast. It can feel overwhelming at first, but focusing on what you can eat will help you get over the hump at the beginning of your keto journey. That being said, its important to point out the hidden landmines that could sabotage your progress if youre not careful
Anything High In Carbs
All high- to moderate-carb foods are off-limits on the keto diet. This includes healthy carbs like sweet potatoes, winter squash, legumes, and whole grains. Processed foods are also out. This list isnt comprehensive, but it should give you an idea of what to avoid: All grains: quinoa, millet, wheat, rye, spelt, rice, corn, amaranth, what berries, etc. Beans and lentilsAll pasta All bread Chips and crackers Winter squash: acorn, butternut, delicata. All sweets: ice cream, cookies, cake, brownies, candy, etc.The good news is that there are tons of recipes online that can help you feel like youre eating these foods by using creative substitutions that remain keto-friendly.
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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.
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Losing Weight With The Ketogenic Diet
This diet plan can be beneficial for weight loss, as it aids in lowering the risks of several chronic medical conditions and provides you with the feeling of satiety longer. The ketogenic diet can also help lower blood sugar levels while improving ones insulin sensitivity, thus making it a helpful diet plan for people with type 2 diabetes. Besides that, here are more benefits of the ketogenic diet:
- It helps reduce the risk of heart disease.
Pros And Cons Offasting
Here are the PROS of fasting you dont get from eating keto:
- Higher expression of autophagy, sirtuins, and other longevity genes.
- You can still eat some carbs while maintaining metabolic flexibility and going into ketosis during some parts of the day.
- On longer fasts, you can activate stem cells and trigger regeneration of the immune system.
- You release more growth hormone that can facilitate fat burning and anti-aging. For that, you still need to sleep well and be aligned with the circadian rhythms.
Here are the CONS of fasting that are avoided by eating keto:
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Keto Diet Vsintermittent Fasting
Compared to any other diet whether that be paleo, vegan, the standard American diet, carnivore or IIFYM, a strict therapeutic ketogenic diet is probably the closest you can get to mimicking fasting. It will at least keep your body closer to the fasted state wherein youll tap into these more profound benefits.
Here are the things keto and fasting have in common:
- Stabilization of blood sugar and reversal of diabetessymptoms
- Neuroprotection and improved fuel usage in the brain
- Reduced inflammation and lower oxidative stress
- Higher rates of fat oxidation
- Increased anti-oxidant capacity thanks to Nrf2 andglutathione
- Promotion of sirtuins and NAD
- Suppressed appetite and control of cravings
- People tend to eat fewer meals and snack less
Here are the things keto and fasting dont have in common:
Both keto and fasting have their benefits but they also have theirshortcomings. You shouldnt only use one or the other. Instead, acknowledgetheir effects and know when to use them and when to not.
How Does Intermittent Fasting Work
An intermittent fasting diet is a form of dietary restriction that cycles between periods of eating and fasting. Intermittent fasting has been shown to have profound effects on the human body, including weight loss, reduced disease risks, and slowing down the aging process.
Intermittent fasting works similarly to the keto diet, especially in the process of ketosis. By restricting foods we force our body to generate ketones.
When we eat food, the carbohydrates in food are broken down into glucose.
In the intestines, it is absorbed, then transported to different organs in the bloodstream. Glucose is a key source of energy for cells throughout the body, which convert it into ATP for immediate use or store it in the form of glycogen and fats.
When we dont eat for a longer time and there is no glucose available in our body. At this moment the liver uses glycogen. To provide the body with energy, glycogen is converted to glucose.
Usually, it takes around 10 to 12 hours to use up all of the reserve glycogen stores. For an active person, it may take less time.
Once the reserve of glycogen in the liver runs out, the body taps into energy stores which are in fat cells. The body uses these fat cells as free fatty acids for energy.
If you increase the fasting time long enough the body burns the extra fat for energy in the body. Several benefits can be gained from losing excess fat.
Please read this article How Does Intermittent Fasting Works to learn more.
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Make A Simple Workout Plan
There are tons of suggestions and workout techniques you can follow while on the keto diet. It can get daunting and overwhelming at times. While on keto diets, it is advisable to follow moderate-intensity exercises.
In the quest to burn maximum fats or calories, you should avoid overstraining your body. Once you commence your journey to losing weight, always keep your workout plan as simple as possible with full-body exercises.
Intermittent Fasting Or Keto Diet: Whats The Verdict
Both diets are actually very different from each other but by virtue of their popularity are always clubbed together on the same rank. We recommend trying both the diets for a week o figure out which diet suits your lifestyle better before commencing on a full fledged weight loss plan based on either one of the two diets. Interestingly, you can also combine keto with intermittent fasting. How? Follow a 16:8 pattern of eating and consume only keto-friendly food during the eating window. This will help your body achieve ketosis at an even faster rate.
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A Dietitians Take On Keto Vs Intermittent Fasting
Imagine a scenario where you just attended your annual check-up with your physician, where you learned that you put on a few extra pounds since this time last year. You decide that enough is enough. This is the year! Youre going to start making meaningful changes to your fitness and nutrition routine. Because you genuinely
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Pros And Cons Of Practicing Both Diets Together
Like any diet, combination or independent, there comes pros and cons. These may not be the case for everyone. But, these are the positives and negatives that may occur for most participants.
It is important to cover the pros and cons so that people can be aware if combining ketogenic and intermittent fasting is beneficial or right for them.
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With those pros and cons in mind, you may have some more questions. Below are answers to the top most asked questions about combining the keto diet with intermittent fasting:
Best Time To Eat When Weight Lifting On Keto And Intermittent Fasting
- Best Time To Eat When Weight Lifting On Keto And Intermittent Fasting
minute read | Last update: Oct 18th, 2021
This article is backed by studies and reviewed by a certified dietician.
Ketogenic diet and intermittent fasting have become a rage in the fitness world. Some people believe that it’s unlikely to build muscles or work out while fasting or on keto.
People believe that while we fast, it leads to muscle reduction for apparent reasons. On the other, few fitness enthusiasts even say that consuming multiple small meals may help build up metabolism. You may have come across common assumptions such as you need carbs to build muscles, and it is impossible to do in a low-carb diet.
So, can you gain muscles while on low-carbs? What is the best time to eat when you are fasting? Read along to know more!
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Possibility To Reach Ketosis Quicker
The keto diet promotes its ability to reach ketosis. This is where the body runs out of glucose and turns to fat as a fuel source. This encourages fat burning. Which is what makes the diet very popular for those seeking weight loss.
Intermittent fasting helps the body reach ketosis quicker. When the body is fasting, the energy balance switches from carbs to fat. Studies show that this is due to the body running low on glucose. Intermittent fasting promotes lowering insulin and glycogen levels. This is the exact same premise as the keto diet. Hence, fasting alongside the vegan ketogenic diet allows the body to reach ketosis quicker.
Once the body hits ketosis, the diet will be easier to sustain. Ketosis helps control hunger, which makes the participant eat less and only when they need to. Not only will this make the diet easier, it will excel weight loss.
What Are The Benefits Of Intermittent Fasting
Intermittent fasting reduces the total number of meals you consume in a day, thereby significantly reducing your calorie intake. It also enhances hormone function to facilitate weight loss. According to Healthline, it leads to lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine all of which increase the breakdown of body fat and facilitate its use for energy.
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So Which Is Best For Weight Loss Intermittent Fasting Or Keto
- Both diets promote weight loss, provided youre eating fewer calories than you burn
- Both diets have the potential in increase insulin sensitivity, leading to improved glucose utilization and reduced risk for developing diabetes and heart disease
- Intermittent fasting is more flexible than keto when it comes to the types of food you can eat. This increases the pool of available vitamins and minerals obtainable from the diet
- Intermittent fasting can be modified for those who require or desire shorter fasts and is not mandatory to fast every day. Keto is all or nothing: youre either in ketosis or not and keto requires strict daily adherence.
- Keto may produce quicker results compared to certain types of intermittent fasting
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