Keto And Intermittent Fasting Diets have become two of the most well-liked weight loss methods in recent years. Both have received praise for their ability to aid in weight loss, blood sugar control, and general health improvement. What occurs when you combine the two, though? In this post, we’ll examine the advantages of combining intermittent fasting with a ketogenic diet and how to do it correctly for the best outcomes.
What is the Keto Diet?
A high-fat, low-carb diet that has gained popularity recently is the ketogenic diet, or keto for short. The diet’s objective is to cause the body to start using ketones instead of glucose as its main fuel source. Ketones are created by the liver when the body is in a state of ketosis.
In general, persons who follow the ketogenic diet try to get 70–75% of their daily calories from fat, 25–30% from protein, and only 10–15% from carbohydrates. In most cases, this entails choosing low-carb veggies, meat, fish, nuts, and seeds over high-carb items like bread, spaghetti, and sugary snacks.
What is Intermittent Fasting?
A practise of eating known as intermittent fasting alternates between periods of fasting and eating. There are many ways to practise intermittent fasting, but some of the most well-liked ones are as follows:
- 16/8 method: The 16/8 approach calls for a 16-hour period of fasting and an 8-hour interval for eating.
- 5:2 method: Using the 5:2 technique, you eat normally for five days a week while keeping your calorie intake to 500–600 calories on the other two.
- Alternate-day fasting: This entails going without food entirely or merely consuming a little amount of calories every other day.
Many health advantages of intermittent fasting have been demonstrated, such as increased insulin sensitivity, decreased inflammation, and enhanced cardiovascular health.
Combining Keto and Intermittent Fasting
Although while the keto diet and intermittent fasting have both been proven to be successful weight loss methods on their own, combining the two can offer even more advantages. Here are a few advantages of combining intermittent fasting with the keto diet:
Increased Weight Loss
Both the ketogenic diet and intermittent fasting can aid in weight loss, but when used in tandem, the effects can be considerably more dramatic. Your body is already in a state of ketosis when you follow a ketogenic diet, which means it is using fat as fuel rather than carbohydrates. Your body will turn to stored fat for energy as it will have even less carbohydrates to choose from when intermittent fasting is added to the equation. This may result in a quicker loss of weight and a lower percentage of body fat.
Improved Insulin Sensitivity
A hormone called insulin aids the body in controlling blood sugar levels. Your body makes insulin when you consume carbohydrates to assist in transferring glucose into your cells for energy. But, eating an excessive amount of carbohydrates might make your body less responsive to insulin, which raises your risk of type 2 diabetes and high blood sugar levels.
It has been demonstrated that both the ketogenic diet and intermittent fasting increase insulin sensitivity, which can lower the risk of type 2 diabetes and enhance general health.
Increased Autophagy
The body naturally disposes of damaged, old cells through a process known as autophagy. This mechanism has been associated with a lower incidence of age-related disorders including Alzheimer’s and Parkinson’s and is crucial for maintaining the health of cells.
When paired with the ketogenic diet, intermittent fasting has been proven to promote autophagy to even greater effect. The keto diet can further boost autophagy by lowering carbohydrate intake, which can assist to promote cellular health and lower the risk of age-related disorders.
Reduced Inflammation
The body uses inflammation as a natural defence against damage and illness. However, persistent inflammation can cause a number of health issues, including as cancer, arthritis, and heart disease.
It has been demonstrated that both the ketogenic diet and intermittent fasting lower inflammatory markers in the body, which can lower the risk of chronic disease and enhance general health.
How to Combine Keto and Intermittent Fasting?
Here are some pointers to get you started if you’re interested in combining intermittent fasting and the keto diet:
- Start Slow: Both intermittent fasting and the ketogenic diet can be difficult to adhere to, especially if you’re new to them. It’s crucial to start out slowly and progressively increase the length of your fasts and the rigour of your keto macros.
- Drink Plenty of Water: It’s crucial to drink plenty of water while on an intermittent fasting and ketogenic diet. To keep your body running smoothly and to help flush out toxins, make sure to drink enough water throughout the day.
- Focus on Nutrients: It’s crucial to concentrate on nutrient-dense meals like meat, fish, nuts, seeds, and low-carb veggies when you’re on a ketogenic diet. To assist keep your body in ketosis when fasting, break your fast with a nutritious, low-carb meal.
- Track Your Progress: Monitoring your development might help you maintain motivation and make necessary corrections. Use a monitoring tool or keep a food journal to keep track of your caloric intake, fasting durations, and weight loss progress.
Potential Risks and Side Effects
Although while combining the keto diet with intermittent fasting can have many positive health impacts, it’s crucial to be aware of any risks and side effects that may arise.
Understanding the Risks of the Keto Diet
For many people, the keto diet can be a secure and efficient strategy to reduce weight and enhance general health. Yet, there are some possible concerns to be aware of, such as:
- Nutritional Deficiencies: The keto diet limits a variety of foods, such as fruits, whole grains, and some vegetables, which, if not carefully planned, can result in nutrient deficiencies.
- Keto Flu: As the body adjusts to using ketones as fuel rather than glucose, some people who switch to a ketogenic diet experience flu-like symptoms such as headaches, nausea, and lethargy.
- Dehydration: If the keto diet isn’t well controlled, it might lead to an increased need for water and electrolytes, which can result in dehydration.
- Increased Cholesterol Levels: According to certain research, some people’s LDL (bad) cholesterol levels may rise as a result of the keto diet.
Side Effects of Intermittent Fasting
However, intermittent fasting may have certain unwanted side effects, particularly if you’re new to fasting or have underlying medical issues. Many frequent adverse effects include:
- Hunger and Cravings: During fasting periods, hunger and cravings are frequent and might be difficult to control.
- Low Blood Sugar: Some people, particularly those with diabetes or other blood sugar issues, may experience low blood sugar levels while fasting.
- Weakness and Fatigue: During the first few days of a fast, some people may feel weak and fatigued.
- Dehydration: If you don’t drink enough water while fasting, you’re more likely to become dehydrated.
How to Minimize Risks and Side Effects?
It’s critical to: in order to reduce the dangers and negative consequences of mixing intermittent fasting and the keto diet:
- Consult with a healthcare professional: It’s a good idea to speak with a healthcare practitioner before beginning any new diet or fasting programme to go over any potential hazards or problems.
- Stay hydrated: Keep yourself hydrated by consuming lots of water and electrolytes throughout the day to avoid being dehydrated.
- Monitor your nutrient intake: To assist guarantee you’re getting all the vitamins and minerals your body requires, put an emphasis on nutrient-dense foods like meat, fish, nuts, seeds, and low-carb veggies.
- Start slowly: It’s crucial to begin keto and intermittent fasting slowly before progressively increasing the length of the fasts and the rigour of the keto macros.
- Listen to your body: If you suffer any negative side effects, it’s crucial to pay attention to your body and make any necessary adjustments.
You can lessen the risks and negative consequences of mixing intermittent fasting with keto by adhering to these suggestions and paying attention to your body’s signals.
Conclusion
The keto diet and intermittent fasting together can be an effective strategy for enhancing health and attaining weight loss objectives. You may boost autophagy, decrease inflammation, and improve insulin sensitivity by eating a high-fat, low-carb diet and fasting intermittently. This will also help you lose weight more quickly. To keep your body healthy and operating properly when experimenting with keto and intermittent fasting, start slowly, stay hydrated, and concentrate on nutrient-dense foods.
Say goodbye to stubborn belly fat and hello to a healthier you with Keto and Intermittent Fasting!
FAQs
- Is it safe to combine keto and intermittent fasting?
Indeed, for the majority of people, combining keto with intermittent fasting can be safe. But, before beginning a new diet or fasting programme, it’s crucial to discuss it with your doctor if you have any health issues or concerns.
- How long should I fast for when combining keto and intermittent fasting?
Your personal preferences and health objectives will determine how long you fast. Some people start with fasts of only 16 hours and work their way up to longer ones.
- Can I exercise while combining keto and intermittent fasting?
Yes, exercising while on a ketogenic diet and intermittent fasting is safe. To prevent overexertion, it’s crucial to be hydrated and pay attention to your body’s cues.
- How can I make sure I’m getting enough nutrients while following a keto diet and intermittent fasting?
Focus on eating nutrient-dense foods like meat, fish, nuts, seeds, and low-carb veggies to make sure you’re getting enough nutrients. To assist replace any nutrient shortages, you can also take a multivitamin or a mineral supplement.
- How long does it take to see results from combining keto and intermittent fasting?
Your starting weight, your dietary habits, and your exercise routine will all have an impact on how quickly you start to see benefits. While some people may notice benefits in as little as a few weeks, others might need many months to reach their objectives.