You’ve definitely heard about keto, a low-carb, high-fat diet embraced by celebrities like Kourtney Kardashian. There is a good chance you’ve also heard of intermittent fasting, which includes alternating between feeding and fasting times in order to lose weight. But there are some geniuses who took to a step ahead and combined the two. So what can you expect from combining the two legendary diet plans at the same time?
To answer all of your raising questions, here’s what our team of experts have to say about merging keto with intermittent fasting, and how they match up on their own.
But first things first, before we delve in too deep into the topic, it’s important to consider how they work on their own.
What is Intermittent Fasting?
Intermittent fasting is a diet that varies between calorie restriction – or fasting – and regular food intake over a limited time period.
There are three ways you can do intermittent fasting:
- Eating hours: This typically condenses the entire macronutrient consumption within 4 and 7-hour periods. You’re in a resting condition for the majority of the day.
- Clean up for 24-48 hours: this is when you go for long stretches of fasting, and do not eat for 1-2 days.
- Skip meals: This is where you skip over a meal to create more time for fasting. Usually people want to have breakfast, while many choose to miss lunch.
However, if you look at it, fasting for 1-2 days straight can be a total torture. Rather take it slow and start off by restricting yourself to a number of eating hours. Usually, people are limited to 5 p.m. – 11 p.m. People also refer to their fasting periods by numbers: 19/5 or 21/3, for example, 19 hours of fasting and 5 hours of feeding or 21 hours of fasting and 3 hours of feeding. So, see what works best ya!
Once you’ve got the hang of eating on a day, you should try brief bursts between 18-24 hours of fasting. Later, you can completely indulge yourself in intermittent fasting.
The primary purpose of intermittent fasting is to encourage us to maximize the amount of food we will consume at one time. Obviously, our bodies can only consume a certain amount of calories at once, and with intermittent fasting that’s what we are exactly limiting.
In addition to that, if you are someone who ends up overeating at times, we’ve good news for you. Your body will adapt to fasting, and you won’t find yourself as hungry as you used to be – and there goes the solution for a long-awaited problem sitting on our lives.
This helps you to better monitor and manage the nutritional values of what you are eating. In this fasting period, our bodies will break down excess fat that is retained for the nutrition they need. When we are in ketosis, our body is still imitating a fasting state, because we have little or no glucose in our blood, and we use the fats in our bodies as energy.
Although intermittent fasting is primarily used as a strategy for weight loss. Experiments have shown that it can improve your overall wellbeing in several other ways. For starters, intermittent fasting has been shown to minimize inflammation and enhance brain activity, regulation of blood sugar level, and whatnot.
What is The Keto Diet?
The ketogenic diet is a high-fat, low-carb diet to not only help you have a healthy lifestyle, but drastically shed those extra pounds too. TIt does this by limiting the intake of carbs by less than 50 grams a day, which causes the body to rely on fat instead of glucose as the primary source of energy.
In a metabolic cycle known as ketosis, the body breaks down fats to create compounds called ketones that act as an ideal source of energy. This diet is an easy way to lose weight, but just like intermittent fasting, it also has a range of other advantages on your overall well being.
For example, a keto diet may improve mental symptoms in people with Alzheimer’s disease. It can also decrease blood sugar, increase insulin tolerance, and lower risk factors for heart disease.
How to Combine Intermittent Fasting and Keto Diet?
Fasting allows the body to use fat for energy rather than carbohydrates whereas the keto diet, merged with intermittent fasting, will enable those who adopt the keto diet to help you reach your goals in no time.
Or if we make the concept simpler and relate it to your life, then you clean your stomach with intermittent fasting and the next thing you do is fill it up again with unhealthy junk, this is what we’ve exactly been doing, right? That’s exactly where keto diet comes in. It thoroughly cleanses your stomach, makes sure your cells will clear themselves.
This fasting process will not only trigger this clean cycle for your cells, but will also increase your ketone levels and stimulate fat burning. Put simply, by incorporating intermittent fasting to your keto diet, you can reap the benefits of keto a lot faster than you’d normally do.
In fact, once you continue practicing intermittent fasting and exercise such as walking, running, or cardio together, you will increase ketone levels, lose more fat, and improve other health regulations more than you can with intermittent fasting on its own. In short, they both work hand and hand and none is that beneficial without the other.
Overall, whether or not you add a diet, the history of intermittent fasting shows that it would be the ideal alternative to a keto lifestyle for the majority of people. Nevertheless, it is important to be familiar with the adverse effect that might occur before you start. So keep reading to find that out!
Benefits of Combining Keto with Intermittent Fasting
Since it’s clear the concept is that mixing the ketogenic diet with intermittent fasting would increase your effect on ketosis. With that being said, you can amplify the effect of weight loss, less appetite, and more strength. Here are some of the detailed benefits of combining the two.
Can accelerate the effect of Keto Diet
During fasting, the levels of insulin and glycogen levels drop, causing the body to automatically start consuming fuel faster. For anyone who struggles to achieve ketosis while on a keto diet, including intermittent fasting can effectively start the cycle.
Can Dramatically Lead Fat Loss
Combining diet and fasting will help you lose more fat than a food on its own. Since intermittent fasting improves metabolism by encouraging thermogenesis or heat output, your body can start using stubborn fat stores.
Several studies have shown that intermittent fasting can dramatically and safely minimize excess body fat.
A study of 28 studies showed that people who have used intermittent fasting lost an average of 7.3 pounds (3.3 kg) more weight than those on very-low-calorie diets. In addition, intermittent fasting may retain muscle mass during weight loss and increase energy levels, which may enable keto diets to enhance athletic efficiency and minimize body fat.
What’s the catch?
If you’re interested in considering combined keto and intermittent fasting as an alternative, there are several issues you need to be aware of. Both of these diets are somewhat harsh and strong on their own, and when paired together they ought to be treated with the greatest care.
You’ll want to steer clear of any diet that involves fasting if you have struggled with an eating disorder especially if you are pregnant, breastfeeding, or having a strict medical diet.
Another downside has to do with your social life. Going to a restaurant and hanging out with your friends can be frustrating when you have to adhere to a healthy diet, and not eating on days that your friends are or don’t have the choices that you can have will create more tension and lack of commitment. But adding another layer of difficulty will make it more difficult to lead a regular lifestyle.
So, as long as you are cool with these, you are all set to combining keto with intermittent fasting together!
Combining a keto diet with intermittent fasting can help you achieve ketosis faster than a keto diet alone. It can also contribute to a greater loss of weight. However, while this approach can work well for others, it is not wise to combine both, and some people may avoid this mixture.
At the end of the day, extended fasting and keto diets, when handled properly, can be very successful on their own for certain individuals.
And for others, doing it together will offer extra benefits. But for many people, each diet alone is too hard for them, and the two together will not be a lifestyle that will fit for you. As we all are different, you are welcome to try and see if a combination or one approach – on its own works well for you. Just as for any big lifestyle change, it’s best to talk to the health care provider first.