The absolute advantage of taking the keto diet with intermittent fasting
Losing weight can be incredibly challenging, and people often try several diets before finding one that helps them drop pounds consistently and sustainably.
New research from the University of Illinois at Chicago suggests that intermittent fasting (IF) may promote significant weight loss and even improve metabolic health in obese individuals.
What is Intermittent Fasting?
Intermittent fasting takes many forms. It can be alternate day fasting (typically a feast day alternated with a fast day of 500 calories eaten at one meal), the so-called 5:2 plan (5 days of unrestricted eating, 2 days of calorie restriction), time-restricted eating (eating within a specific time frame, perhaps 10 hours, and fasting outside that window), or 24-hour fasts, also known as the one meal a day (OMAD) diet.Facts on Fasting
In recent years, researchers have taken a closer look at the approach. University of Chicago researchers reviewed more than 25 research studies. They summarized the effects of the various forms, concluding that the approach is generally safe and can have sound effects on blood pressure, cholesterol, and insulin resistance (good to lower diabetes risk).They found that this approach can help you reduce calories by 10 to 30% and produce mild to moderate weight loss, up to 8% of your starting weight.
Carbs are typically reduced to 20 to 50 grams per day, which forces your body to rely on fats instead of glucose as its primary source of energy.
In the metabolic process known as ketosis, your body breaks down fats to form substances called ketones, which serve as an alternative fuel source.
This diet is an effective way to shed pounds, but it also offers several additional benefits.
How Intermittent Fasting Can Affect Your Well-being
Megan Bruneau, a New York-based registered clinical counselor who specializes in mental health and eating disorders, echoes Kallen’s stance. She says that when we severely restrict our food intake or don’t eat even when we’re hungry, our body believes food is scarce. Our metabolism slows down when this happens, and our hormones can become imbalanced.
Of the studies examined, many showed that time-restricted eating allowed participants with obesity to lose an average of 3% of their body weight, no matter the length of their eating window.
On the other hand, those who participated in alternate-day fasting lost 3%-8 % of their body weight over three to eight weeks.
The Keto diet
The ketogenic (keto) diet is a high-fat, very low-carb way of eating.Carbs are typically reduced to 20 to 50 grams per day, which forces your body to rely on fats instead of glucose as its primary source of energy.
In the metabolic process known as ketosis, your body breaks down fats to form substances called ketones, which serve as an alternative fuel source.
This diet is an effective way to shed pounds, but it also offers several additional benefits.
Intermittent fasting and Keto
If you’d like to try IF while living low carb, we suggest starting with a 14:10 or 16:8 approach. Try making your calorie cutoff around 6-7 p.m. and resume eating around 10-11 a.m. Most of your fasting hours will be while you sleep, and this window may also help curb late-night snacking on hidden carbs.You may also find IF helpful when you have excess blood sugar and insulin to clear out. This could be after the holidays or a week or two when you know you haven’t been eating low-carb. If you try IF, pay attention to how you feel and personalize it to suit your needs.
The Combined Benefits of Keto and Intermittent Fasting:A ketogenic diet and intermittent fasting are two popular dietary approaches that can offer significant benefits when combined. Let's explore the advantages of this combination:
Combined Benefits of Keto and Intermittent Fasting
| Category | Description & Benefits |
|---|---|
| Enhanced Weight Loss |
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| Improved Metabolic Health |
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| Increased Energy & Focus |
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| Important Considerations |
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In conclusion, combining keto and intermittent fasting can significantly benefit weight loss, metabolic health, and overall well-being. However, it's crucial to approach this combination with a personalized plan and under the guidance of a healthcare professional.
Fuel Your Body And Mind With The Combined Benefits Of Keto And Intermittent Fasting.
Fueling your body and mind with the (getButton) #icon=(link) #color=(#2339bd) #text=(combined benefits of Keto) and intermittent fasting harnesses the power of fat metabolism and metabolic flexibility. The ketogenic diet, which emphasizes high-fat, low-carbohydrate intake, encourages your body to enter a state of ketosis where fat, rather than sugar, becomes the primary energy source.
This shift helps weight loss and provides a steady energy supply, reducing blood sugar spikes and crashes.
Incorporating intermittent fasting enhances these benefits by allowing your body to burn fat stores more efficiently during fasting periods. It promotes cellular repair processes and can improve mental clarity and focus as the brain adapts to utilizing ketones, which are produced during ketosis, as an alternative energy source.
Keto and intermittent fasting can enhance cognitive function, support endurance, and promote overall health by optimizing energy utilization, reducing inflammation, and improving metabolic health.
