Intermittent fasting and keto diet for Weight Loss and its Health Benefits
Intermittent fasting diet and keto diet have become super popular because of amazing benefits of intermittent fasting and intermittent fasting results. Most people follow these kinds of diet and fasting methods to lose body fat and weight.
Keto with Intermittent Fasting weight loss is very effective in losing weight and providing health benefits individually.
This article defines whether combining intermittent fasting and the keto diet is effective or not.
What is intermittent fasting?
Intermittent fasting for weight loss is an eating pattern which alternates between fasting and eating period. The main objective of Intermittent fasting plan is to strictly starve the body for a longer period to trigger fat burning. As the body is in a fasted state for a longer time then the body burns fat and uses it as a fuel to produce energy and so losses that extra fat.
Intermittent fasting weight loss diet has many health benefits if done correctly like it promotes weight loss, control diabetes, lower blood pressure, and cholesterol, and can also improve brain functioning.
There are many types of intermittent fasting which include 5:2 method, alternate day fasting, daily time-restricted feeding (16/8,18/6), Eat-Stop-Eat, and warrior diet.
The most popular kind of intermittent fasting is the Intermittent fasting 16/8 method in which you have to fast for a longer period that is 16 hours followed by 8 hours of eating window. This method is most sustainable as your body is in a fasted state while having slept so you can extend the overnight fast by not eating any food until noon.
Intermittent Fasting and its Health Benefits for weight loss.
What is the keto diet?
The keto diet is a low carb, high fat, and low to moderate protein diet. In keto diet, you eliminate or lower the carbohydrates up to 50gm and increase the fat content in the diet, which means you can eat meat, eggs, avocado, butter, etc by avoiding carbohydrates like processed food, junk food, bread, pasta, rice, etc.
While following keto diet your body is low in carbohydrates so, the body uses fat as fuel called ketosis in which your body becomes fat-burning machine and burns stored fat and produces energy.
The most important aspect while doing keto diet is to track your micronutrients or macros which are fat, carb, and protein, Which needs to be balanced carefully to keep your body in ketosis.
Generally, the keto diet includes 70% of calories from fat and 25% of calories from protein while eating only 35-50gm of carbohydrates per day.
The keto diet provides many health benefits such as promotes weight loss, regulate blood glucose, reduce inflammation and cardiovascular risk, and can also improve sleep and brain functioning.
Related articles :
Keto diet: What is a ketogenic diet? Foods and Benefits of a keto diet.
Can you combine intermittent fasting with keto diet?
As the body is low in carbs while on the keto diet and fasting for a longer period the body gets out of sugar and so the fat is converted into the liver into the energy molecules called ketones that fuel the brains and provide energy. When the body is low in carbs and high in fat it uses the fat as fuel called ketosis in which the body becomes a fat-burning machine.
In both intermittent fasting and keto diet, the body uses fat for energy rather than glucose. So, combining intermittent fasting with a keto diet may help to achieve ketosis more easily. And combining both will maximize the time that someone is in ketosis which helps to lose more weight and provides more energy than doing them individually.
The best way to combine Keto with Intermittent Fasting is to firstly start with a ketogenic diet and then slightly start doing a diet with intermittent fasting so that you can add them in your day to day life effortlessly.
It’s important to set proper timing for fasting. If you are following keto diet with intermittent fasting 16/8 then you should fast from 8 pm to next day noon and so your eating window is between 12 am to 8 pm.
Therefore combining Keto with Intermittent Fasting increases body fat loss while maintaining muscle mass and also provides energy which leads to a better workout.
Who can try Intermittent fasting keto diet?
If you are following the keto diet for a long time let’s say more than 2 weeks without any health problem then doing intermittent fasting with keto is a great choice to boost results.
The keto diet has become popular for the people who are facing problems like pre-diabetes, or chronic disease, But before incorporating these kinds of diet in your day to day life one must always consult with their doctor.
However, pregnant women or those with a history of an eating disorder should avoid intermittent fasting.
However, no studies have found that combining intermittent fasting with the keto diet is helpful although it may work for some people.
Is it safe to combine intermittent fasting with keto diet?
Combining intermittent fasting with keto is somewhat risky for many people. Children under the age of 18 and those who are above 65 may face trouble getting enough nutrients and calories to repaired body tissue, recover or maintain muscle mass.
It’s also risky for people who have nutritional deficiencies or have any other medical problem. This kind of people must consult their doctors before starting such a diet.
And pregnant women or those with a history of an eating disorder should avoid intermittent fasting.
Both of them are somewhat extreme to follow so if you want to combine them then you should need to be approached with caution and proper plan.
However, combining both will maximize the time that someone is in ketosis which helps to lose more weight and provides more energy than doing them individually
So, if done with proper plan and under proper guidance it’s safe to combine Intermittent fasting with the keto diet.
These kinds of diet and fasting methods are very beneficial to lose body fat and weight.
As the body is low in carbs while on the keto diet and fasting for a longer period the body gets out of sugar and so the fat is converted into the liver into the energy molecules called ketones that fuel the brains and provide energy. When the body is low in carbs and high in fat it uses the fat as fuel called ketosis in which the body becomes a fat-burning machine. And thus helps to lose weight and body fat faster.
Combining both will maximize the time that someone is in ketosis which helps to lose more weight and provides more energy than doing them individually.
The best way to combine them is to firstly start with a ketogenic diet and then slightly start doing the diet with intermittent fasting so that you can add them in your day to day life effortlessly.
Thus you can experiment to follow IF with keto and see whether it works for you or not. But always consult your doctor before doing such experiments.