Intermittent Fasting (IF) and ketogenic diets are now all the rage now. They both promote fat burning. But how well do these two approaches combine?
Everyone wants to be the healthiest person, and you are probably no exception.
Unfortunately, with so many fad diets and such bad advice, it can be difficult to say whether the plan to lose weight or improve health is legitimate or just a bunch of smoke and mirrors.
People focus on superfoods and find the right time to eat, and this raises many questions.
A common question is also one of the biggest questions we have seen: Is it possible to do intermittent fasting and keto at the same time?
Ketogenic diet
Keto diet is a special diet that essentially eliminates carbs while focusing on being high in the right type of fat and protein. It does not completely eliminate carbs but focuses on reaching the condition of ketosis.
In ketosis, the body reaches a particular fat-burning peak and uses all its excess reserves around the body, helping the person lose weight and unnecessary fat.
Keto diet has many health benefits and even helps individuals with neurological disorders and diseases like Alzheimer’s. Some are positive: decrease blood sugar, improve insulin resistance, and even lower factors that contribute to heart disease.
The keto diet may look tough at first but is actually a great way to reduce calories empty of sugar which provides very little nutrition.
What is Intermittent Fasting?
For IF, don’t eat for just 16 hours (or a calorie drink) during your day. 16-hour fasting is a loose rule based on subjective expert consent. The entire 24 – hour fast can still be considered as IF.
For example, if you want to wake up early in the morning at a certain time of the day, it is called early time-restricted feeding (eTRF). This means that there should not be a feeding window for more than 8 hours. For example, breakfast at 8 a.m. and lunch late at 4 p.m.
eTRF is based on the idea that eating early morning when you usually have more insulin sensitivity, better than evening when you’re less so. (*)
Circadian rhythm science tells us what and how much we eat when you eat or don’t even matter to your health. Our body operates different biological clocks affecting many things, for example, our ability to handle food based on the time of the day. (*)
Alternate-day fasting (ADF), where you eat normal amounts of calories a day and only 0 to 25% the next day, is a popular form of IF. It lends itself to those who notice for themselves that with food ‘total abstinence is easier than perfect moderation.’
If about 80% comes from fat and very low carbs, eating about a quarter of your normal calories in a few days is also called fat fasting. It is used by clinicians who cannot fast completely immediately to patients and therefore can easily do them in this way.
Intermittent fasting and keto – Are They Safe Together?
In short, yes, it is safe to do intermittent fasting and keto at the same time. The trick is to ensure that you are getting enough nutrition and calories to maintain the task when entering ketosis.
In ketosis, the body gets into a state of fat burning and feasts on all the additional stores that accumulate around the body. Keto removes unnecessary carbs from the diet, so it becomes easier to get all your essential vitamins, nutrients, proteins and healthy fats.
Combining keto with a simple intermittent fast of 16/8, you ensure that your body gets its nutrients by eliminating stubborn fat cells.
The trick is to focus on your keto diet only to include good things. So eat a lot of lean protein, red meat and dark, leafy vegetables.
Have a look at: what not to eat on a keto diet
Intermittent fasting or IF can be used without the use of keto diet. Intermittent fasting is a schedule of when to eat versus a ketogenic diet, which is more of what to eat or what not to eat. Both can be used together or separated completely from each other with great success. (*)
Do calories matter on a keto diet?
There are some possible downsides to combining keto and IF
The combination of keto and intermittent fasting can also affect athletic performance. So if you’re in the game, your performance in the game can be a hit because you add two dietary methods.
Also, this combination is risky for some people than others. It is best to avoid combining keto and intermittent fasting for the following people:
- Pregnant and lactating women. Some new mothers may be impatient to lose weight of the baby but milk production requires a lot of energy.
- Children under the age of 18. Aging is where they should be able to eat when they feel like eating.
- People above 65 years of age. They probably have difficulty getting enough calories and nutrients.
- People with nutritional deficiency and who need to take their medicines along with food.
- People who have or are currently having eating disorder.
- People with certain health conditions like heart disease or diabetes should consult a doctor before fasting on keto.
How to Begin intermittent fasting and keto
You can try intermittent fasting and keto day plans by following the protocol IF 16:8:
- 6:00 a.m. – Water and/or black coffee
- 9:00 a.m. – Coffee when energy is low
- 12:00 pm – 8 oz (~227 gm) chicken breast, olive oil dressing and salad with feta cheese (sheep and goat milk cheese)
- 3:00 p.m. – Handful of almonds and blueberries
- 6:00 pm – 8 ounces (~227 gm) fish with vegetables
- 8:00 p.m. – Nuts or Blueberries
Hugh Jackman and Jennifer Aniston are two of the many celebs who follow the 16:8 intermediate fasting protocol. You can change some of the items above if you want. Or you can start this scheme immediately.
Some good keto foods to eat while fasting intermittently are high in fibre and protein, so don’t be afraid to enjoy a good steak with steamed broccoli. Both fibre and protein will keep you full for a long time without filling you with calories and fat.
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Keto, Intermittent Fasting can help you lose weight
01/8 Choosing the right diet plan for your goals
What exactly is the best diet for you? To be honest, there is no correct answer. While most people limit the workability of a diet plan to losing weight or dropping a dress size, the health benefits of dieting can sometimes go beyond them.
02/8 Health benefits of dieting
From meeting your nutritional needs, boosting your health, memory and avoiding health risks, some diet plans can also help to some extent in removing some chronic health problems.
03/8 Diet for weight loss and more
And now, new researchers have claimed that some diet plans can not only manage weight problems effectively but also prevent or treat diabetes to an extent.
While we know that some lifestyle diseases are the result of poor eating and low levels of physical activity, it has now emerged that some popular diet schemes like keto and intermittent fasting can help reduce the damage caused by diabetes and other related cardiometabolic disorders. Once you start losing weight.
04/8 The study
According to a study conducted by look AHEAD and the diabetes prevention program, several tests were conducted (and are still underway) to prove the feasibility of diet plans. Even a 5% drop in weight can help improve insulin sensitivity, especially around muscles and liver that can ensure blood sugar levels do not rise rapidly, experts say.
05/8 Can your diet reverse diabetes?
The study also says that some patients may also be able to reverse diabetes if weight loss is continued with prolonged intensive physical activity. In fact, long and intensive weight loss, following these dietary plans can help restore some cellular activity and lead to diabetes relaxation. A study conducted in 2019 claimed that adults with type 2 diabetes, who lost 10% of their baseline body weight in 1 year, were almost twice as likely to reach a diabetes exemption, which had fallen to 2.5% or less.
06/8 Keto diet and diabetes
Prior to the findings of the study, keto diet, even though with a fair share of criticism, is often preferred by people suffering from diabetes to manage their health. Keto allows the body to balance the glucose levels, while low carb intake ensures that the sugar levels do not rise too high and even reduce your dependence on drugs.
Read more: high protein low carb foods
07/8 How does Intermittent Fasting help?
The diet plan will prepare your calorie intake around the eating window. In addition to weight loss, restricting eating can improve insulin sensitivity and use calories and sugar stored for energy and manage health better. This can help remove some related complications (including prediabetes) in some cases.
08/8 What is a healthy diet for you?
Before you change your lifestyle or change your diet, remember that diet is good as long as it’s durable. A healthy diet should improve your overall health – boost your lower levels of lipids, glucose, metabolism, and reduce your weight without any food restriction.
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Bottom Line
Mixing the keto diet with intermittent fasting can help you reach ketosis faster than the keto diet alone. It can also result in higher fat loss.
Also read: low carb diet for fat loss
However, while this method can do amazing things for some, it is not necessary to mix the two, and some people should avoid this combination.
Welcome to experiment and see what combination – or one practice in itself – works best for you. But with any major lifestyle changes, it would be advisable to talk to your healthcare provider first.
Through today’s post, you learned intermittent fasting and keto. All the above information will help you if you follow. Apart from this, if you have any questions related to this post, then you can ask us by commenting, we are always ready to help you.
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