Should You Combine Intermittent Fasting and Keto Diet?
Published: 1 week ago
In the ocean of different dieting regimes today, the keto diet and intermittent fasting have proven to be the most effective for the largest number of people. Of course, each of them has its limitations, and that raised the question - should we mix the two for better and faster effects? It's a valid question. So, in order to help you determine whether you should combine intermittent fasting and keto diet, we asked experts for advice.
Intermittent fasting - what is it exactly?
With intermittent fasting, you limit your caloric intake or fast for a certain length of time and then eat normally for the remainder of the time. The most common are:
The Warrior Diet
The 16:8 approach is perhaps the most well-known kind of intermittent fasting, in which one consumes food within an eight-hour window before going without food for 16 hours. The primary purpose of intermittent fasting is to aid in weight reduction. Researchers have concluded, however, that there are likely many more health benefits to taking it.
Focusing on eating hours can help you regulate your metabolism.
There are many health benefits to it
Some studies have shown that intermittent fasting may help with things like inflammation, cognitive performance, and glucose regulation. Also, some patients in addiction recovery have been said to benefit a lot from this regime of eating. And it's not a surprise because, as the addiction treatment professionals say - nutrition plays a big role in recovery, and healthy eating during addiction recovery is crucial.
The famous keto
We have a fair share of discussions about the keto diet on this site, but there's no harm in repeating the subject. The ketogenic diet consists of an extremely low-carb eating plan that focuses on compensating it with higher fat intake. And when carb intake drops below 50 grams per day, the body is compelled to use fat for fuel rather than glucose. Ketosis is a metabolic state in which the body uses fat breakdown to produce fuel rather than carbohydrates.
Keto's influence on health
There are several advantages to this diet beyond only its effectiveness in helping you shed unwanted pounds. The ketogenic diet has been helpful for epilepsy and other neurological problems for over a century. The ketogenic diet, for instance, has been linked to a reduction in mental symptoms in Alzheimer's patients. In addition, this way of eating helps decrease triglyceride levels and insulin resistance, both of which are risk factors for cardiovascular disease.
How well do they go together?
Considering how much in common the ketogenic diet and intermittent fasting have, the question arises as to whether or not the two may be combined. In some cases, they can complement each other splendidly. There may be a synergy between fasting and the ketogenic diet. The ketogenic diet is effective for weight loss because it reduces insulin levels and helps the body become more efficient at using fat for energy. Conditioning your body to use fat as fuel has mental health benefits in addition to helping you shed pounds. Many individuals not only report feeling energized but also remarkably concentrated.
People who are currently healthy and desire to improve their diet and potentially extend the length of their life span may also benefit from the combo. Decreasing blood sugar levels substantially lowers the probability of developing cardiovascular disease and decreases the probability of dying from any cause. When blood sugar is reduced, insulin levels drop, and less of the body's surplus energy is stored as fat.
This way of eating can help decrease the risks of cardiovascular illness.
Take side effects into consideration
Constipation, diarrhea, and hair loss are only some potential adverse effects of the ketogenic diet. You should take them all into account seriously before making a choice. On the other hand, intermittent fasting can cause drawbacks like:
Low blood sugar
To what extent, then, do you see an increase in adverse consequences when you mix the diets? There is no way to mitigate the adverse effects of either diet by combining both. So, you can end up feeling constipated, throwing up, and all the things that follow. More crucially, though, the largest drawback of combining keto with IF is the tremendous degree of dedication necessary. The high chance of failure follows.
Do not rush things
Those just beginning the ketogenic diet should begin by giving up sugary drinks and snacks. Next, until you're down to 50 grams of carbohydrates or fewer per day, stay away from refined carbs like rice, pasta, and bread. You should acquire carbohydrates from complex sources, such as greens and veggies that aren't starchy. People usually underestimate the number of carbohydrates they're ingesting. Make sure you don't exceed 50 grams of carbs by keeping a food journal.
Taking it step by step is crucial
Once you're used to the ketogenic diet, you may extend the length of your overnight fasts by 14 to 16 hours at a time. To maximize the health benefits of the ketogenic diet, try combining it with intermittent fasting on certain days and not on others. Experts recommend "gradually" adjusting to the change. If you are already familiar with intermittent fasting and are interested in beginning the ketogenic diet, it is still wise to ease into it.
Take things slow and consult your doctor about whether you should combine intermittent fasting and keto diet.
So, should you combine intermittent fasting and keto diet?
Most individuals may safely combine the ketogenic diet with intermittent fasting. However, women who are pregnant or breastfeeding and anyone with a history of eating disorders should stay away from intermittent fasting. In addition, persons with preexisting diseases like diabetes or heart disease should get their doctor's approval before beginning intermittent fasting and the ketogenic diet.
Fasting and the ketogenic diet are not for everyone. Some individuals find them excessively restrictive. Others have negative responses to them, such as binge eating on non-fasting days, increased irritability, and fatigue. So, when deciding whether you should combine intermittent fasting and keto diet, you need to consider your case separately from all others and make a decision for yourself.
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