How To Combine Intermittent Fasting Diet And Keto Diet Plan
The ketogenic diet, or keto, is a very popular diet plan that involves cutting carbs down to less than 20 grams per day. This type of diet typically leads to weight loss because it forces your body to burn fat rather than sugar for energy.
But while some people swear by the keto diet, others say it isn't sustainable long-term. One way around this problem is to combine the keto diet with another popular diet called intermittent fasting.
Intermittent Fasting
Intermittent fasting is a practice where you eat food every 12 hours or fewer. Some people do 16-hour fasts, while others go 24 hours without eating.
While many people think of intermittent fasting as a way to lose weight, it actually works well for anyone looking to improve health. Studies show that intermittent fasting helps reduce blood pressure, cholesterol levels, and insulin resistance.
And since the keto diet is known for being high in fats, combining the two together makes sense.
Some experts recommend starting slow with intermittent fasting and adding in the keto diet over time. Others say you should start with the keto diet and add in intermittent fasting later. Either way, there are pros and cons to each approach.
IF is a pattern of eating, where you restrict foods and drinks for an uninterrupted period of time each day (in some cases 16 hours) and then eat only during the remaining hours.
The theory behind IF is that starving yourself for an extended period of time forces your body into a temporary state of hunger and slows your metabolic process. This makes your fat cells use glucose for energy instead of storing it as fat.
One plus is that you don’t necessarily need to cut out anything to follow IF. Experts say cutting out certain foods isn’t necessary to lose weight. You can simply limit your intake of food and drink throughout the day.
One minus is that it does require discipline and planning ahead. If you want to start practicing IF, make sure you know how long your eating window is and plan accordingly.
If you’re looking to add another dietary strategy to your repertoire, there are plenty of options out there — including one that’s a combination of both. And while some people might think that combining the two diets could mean having to give up certain foods, it doesn’t always have to be that way. In fact, it’s possible to incorporate intermittent fasting into a ketogenic lifestyle without sacrificing anything.
The key here is finding balance. You don’t want to go too far either way. For example, if you’re someone who eats three meals and snacks per day, you probably won’t want to cut down on those meals to just two every day. But if you’re doing a 24/7 fast, you’ll likely want to make sure you eat something during the fasting period.
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There aren’t many studies on the health benefits of combining intermittent fasting with ketogenic diets, but there are some promising signs. A study published in 2016 found that people who followed a low-carb diet and fasted intermittently lost nearly 10 pounds more than those following a low-fat diet. Another study published in 2017 showed that people who ate a high-protein diet while fasting had better insulin sensitivity and lower triglyceride levels compared to those who did not eat during their fasts.
Intermittent fasting is often paired with ketosis, a metabolic state where you burn fat rather than carbohydrates for fuel. When you do both, you can potentially speed up weight loss and improve insulin sensitivity. And since we know that ketones are good for us, researchers theorize that consuming them could help protect against cancer and heart disease. But we don’t really know how much either one helps.
The ketogenic diet is an extremely high fat, low carbohydrate diet that forces the body into a metabolic state called ketosis. When the body is unable to produce enough glucose, it begins burning stored fats for energy. Ketones are produced during this process and remain in the bloodstream. This helps the brain use less oxygen and reduces inflammation.
When people follow a strict keto diet, they typically consume fewer than 20 grams of carbohydrates per day. However, there are times when doing intermittent fasting and following a ketogenic diet together could cause problems. While both diets focus on restricting carbs, they do so differently.
Intermittent fasting involves abstaining from food intake for several hours each day while still allowing water intake. In contrast, keto restricts carbs completely and allows no caloric intake beyond what is needed to sustain life. Both diets require intense exercise, though keto requires far more physical activity because of the lack of carbohydrates.
While many people think of intermittent fasting as a way to lose weight, it actually works well for anyone looking to improve health. Studies show that intermittent fasting helps reduce blood pressure, cholesterol levels, and insulin resistance.
And since the keto diet is known for being high in fats, combining the two together makes sense.
Some experts recommend starting slow with intermittent fasting and adding in the keto diet over time. Others say you should start with the keto diet and add in intermittent fasting later. Either way, there are pros and cons to each approach.
And what's the deal with intermittent fasting?
IF is a pattern of eating, where you restrict foods and drinks for an uninterrupted period of time each day (in some cases 16 hours) and then eat only during the remaining hours.
The theory behind IF is that starving yourself for an extended period of time forces your body into a temporary state of hunger and slows your metabolic process. This makes your fat cells use glucose for energy instead of storing it as fat.
One plus is that you don’t necessarily need to cut out anything to follow IF. Experts say cutting out certain foods isn’t necessary to lose weight. You can simply limit your intake of food and drink throughout the day.
One minus is that it does require discipline and planning ahead. If you want to start practicing IF, make sure you know how long your eating window is and plan accordingly.
Intermittent Fasting And Keto Diet Plan
How can you combine keto and intermittent fasting?
If you’re looking to add another dietary strategy to your repertoire, there are plenty of options out there — including one that’s a combination of both. And while some people might think that combining the two diets could mean having to give up certain foods, it doesn’t always have to be that way. In fact, it’s possible to incorporate intermittent fasting into a ketogenic lifestyle without sacrificing anything.
The key here is finding balance. You don’t want to go too far either way. For example, if you’re someone who eats three meals and snacks per day, you probably won’t want to cut down on those meals to just two every day. But if you’re doing a 24/7 fast, you’ll likely want to make sure you eat something during the fasting period.
The Possible Health Benefits of a Keto Intermittent Fasting Diet
There aren’t many studies on the health benefits of combining intermittent fasting with ketogenic diets, but there are some promising signs. A study published in 2016 found that people who followed a low-carb diet and fasted intermittently lost nearly 10 pounds more than those following a low-fat diet. Another study published in 2017 showed that people who ate a high-protein diet while fasting had better insulin sensitivity and lower triglyceride levels compared to those who did not eat during their fasts.
Intermittent fasting is often paired with ketosis, a metabolic state where you burn fat rather than carbohydrates for fuel. When you do both, you can potentially speed up weight loss and improve insulin sensitivity. And since we know that ketones are good for us, researchers theorize that consuming them could help protect against cancer and heart disease. But we don’t really know how much either one helps.
Health Risks of Doing Keto and Intermittent Fasting Together
Are There Any Known Health Risks of Doing Keto and Intermittent Fasting Together?
The ketogenic diet is an extremely high fat, low carbohydrate diet that forces the body into a metabolic state called ketosis. When the body is unable to produce enough glucose, it begins burning stored fats for energy. Ketones are produced during this process and remain in the bloodstream. This helps the brain use less oxygen and reduces inflammation.
When people follow a strict keto diet, they typically consume fewer than 20 grams of carbohydrates per day. However, there are times when doing intermittent fasting and following a ketogenic diet together could cause problems. While both diets focus on restricting carbs, they do so differently.
Intermittent fasting involves abstaining from food intake for several hours each day while still allowing water intake. In contrast, keto restricts carbs completely and allows no caloric intake beyond what is needed to sustain life. Both diets require intense exercise, though keto requires far more physical activity because of the lack of carbohydrates.
