How To Combine Intermittent Fasting Diet And Keto Diet Plan
The ketogenic diet, or keto, is a top-rated diet plan that involves cutting carbs to less than 20 grams daily. This 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 when one eats food every 12 hours or fewer. Some people do 16-hour fasts, while others go 24 hours without eating.
While many people think intermittent fasting is a way to lose weight, it works well for anyone looking to improve health. Studies show 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 makes sense.
Some experts recommend starting slow with intermittent fasting and adding the keto diet over time. Others say you should start with the keto diet and add intermittent fasting later. Either way, each approach has pros and cons.
IF is a pattern of eating in which you restrict foods and drinks for an uninterrupted period 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 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 (getButton) #icon=(link) #color=(#2339bd) #text=(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 — including one that combines both. And while some people might think that combining the two diets could mean giving 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 eat three meals and snacks daily, 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 ensure 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 (getButton) #icon=(link) #color=(#001871) #text=(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 than 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.
Intermittent fasting involves abstaining from food for several hours daily while allowing water intake. In contrast, keto restricts carbs 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 intermittent fasting is a way to lose weight, it works well for anyone looking to improve health. Studies show 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 makes sense.
Some experts recommend starting slow with intermittent fasting and adding the keto diet over time. Others say you should start with the keto diet and add intermittent fasting later. Either way, each approach has pros and cons.
And what's the deal with intermittent fasting?
IF is a pattern of eating in which you restrict foods and drinks for an uninterrupted period 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 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 (getButton) #icon=(link) #color=(#2339bd) #text=(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 — including one that combines both. And while some people might think that combining the two diets could mean giving 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 eat three meals and snacks daily, 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 ensure 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 (getButton) #icon=(link) #color=(#001871) #text=(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 than 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
The ketogenic diet is a highly high-fat, low-carbohydrate diet that forces the body into a metabolic state called ketosis. When the body cannot produce enough glucose, it burns 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.
Are There Any Known Health Risks of Doing Keto and Intermittent Fasting Together?
People who follow a strict keto diet typically consume fewer than 20 grams of carbohydrates daily. However, intermittent fasting and following a ketogenic diet together could sometimes cause problems. While both diets focus on restricting carbs, they do so differently.Intermittent fasting involves abstaining from food for several hours daily while allowing water intake. In contrast, keto restricts carbs 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.
Tips for Fasting Diet and Ketogenic Diet Combination
Combining a ketogenic diet (keto) and intermittent fasting (IF) can be a powerful approach for weight loss and other health benefits. Still, it's essential to understand the potential risks and adjust accordingly.
Tips:
- Start slowly: If you're new to either keto or IF, start with one at a time until you're comfortable.
- Hydrate: Drink plenty of water, especially during fasting periods.
- Listen to your body: Pay attention to how you feel and adjust your approach as needed.
- Consider electrolyte supplementation: Keto and IF can deplete electrolytes, so supplementing with sodium, potassium, and magnesium.
Source & Credits:
(getButton) #text=(Low Carb or Keto Diet?) #icon=link #color=(#001871) (getButton) #text=(Vegan Ket Breakfast) #icon=link #color=(#0a2819) (getButton) #text=(7-Day Mediterranean Diet Meal Plan for Optimal Health) #icon=link #color=(#e30d77) (getButton) #text=(Low Oxalate Diet - Benefits) #icon=link #color=(#ff585d)
