Intermittent fasting is a consumptionsequence that rotates through eating and fasting periods. It does not dictate what you can or cannot consume but shifts when you should eat. The ketogenic diet is a very low-carb, high-fat diet. In most forms of this diet, eaters are limitedto between 20 and 50 grams of carbohydrates daily for a 2000 calorie intake.
Intermittent fasting and the ketogenic diet are among the most popular health trends. Intermittent fasting is easier tofollow because it doesn’t specifically restrict the foods you eat but when to consume them. Similarly, the ketogenic diet is a sure way of shedding weight. Several health-conscious folks use these strategies to shed weight and deal with certain health issues. Although both have strong shreds of evidence supporting their intended benefits, many individuals wonder if it’s effective and safe to mix the two.Therefore, thisblog outlines the individual definitions, benefits, safety, risks, and side effects of combining the keto diet and intermittent fasting.
Definition
Intermittent Fasting
Intermittent fasting refers to a feeding strategy that rotates between fasting and calorie restriction and natural food consumption in a certainperiod. Popularintermittent fasting habitsinclude the warrior diet, alternate-day fasting, and 5:2 methods. Perhaps the common intermittent fasting is the 16/8 strategy, which includes feeding in 8 hours before fasting for sixteen. Intermittent fasting is mainly usedto shed weight. However, researchers claim that it might have benefited health in several other ways, such as minimizing inflammation, boosting brain functioning, and blood sugar regulation.
Keto Diet
The keto diet refers to a very-low-cabs, high-fat consumption method. Carbs are commonly de-escalated to around 20-50 grams every day, which strangles your body to depend on fats rather than glucose for itsprimary energy source. During the metabolic process called ketosis, the body digests fats to make compounds referred to as ketones that function as an alternative fuel source. The ketogenic diet is an excellent way to lose pounds but also contains other advantages. This diet has been utilized for a close a century to diagnose epilepsy and demonstrate various neurological conditions. For example, the ketogenic diet might boost mental symptoms in individuals diagnosed with Alzheimer’s disease. Additionally, it may lower blood sugar, boost insulin resistance, and reduce heart illness risk factors, including triglyceride amounts.
Potential Benefits of Combining Keto Diet and Intermittent Fasting
It May Enhance Fat Loss
Mixing the fast and diet might assist in burning more fat compared to diet alone. Since intermittent fasting improves digestion by enhancing thermogenesis, or heat liberation, your body might begin using stubborn fat and reducing them. In 2-month research in 34 resistance-trained men, people who conformed to the 16/8 strategy of intermittent fasting shed nearly 14% higher body fat than those practicing a normal consumption pattern. Similarly, 28 studiesfound that folks who utilized intermittent fasting shed about 7.3 pounds or 3.3 kg greater fat mass than those practicing low-calorie diets. Additionally, intermittent fasting might preserve muscle mass during weight shed and boost energy levels. Resultantly, it might be beneficial for keto dieters seeking to boost athletic activity and lose body fat.
Additionally, studies record that intermittent fasting may decrease hunger and enhance satiety which might helpwith weight loss. However, the excessive consumption of vegetables, good-quality protein, healthy fats from seeds and nuts can help you maintain healthy habits throughout your diet. Therefore, when you load veggies, lots of protein, antioxidants, and good fats into your diet, it might anchor lean muscle mass while losing weight. Also, the fiber and antioxidants from those foods can help your gut health and immune system.
It Smoothens Your Path to Ketosis
Intermittent fasting may aid your body to achieve ketosis quicker than the keto diet alone. When fasting, your body maintains its energy balance by shifting its fuel source from carbs to the fats-the exact premise of the keto diet. During fasting, glycogen stores and insulin levels decrease, making your body burn fat for energy naturally.Therefore, adding intermittent fasting might effectively jumpstart the process for everyone who struggles to reach ketosis while on a keto diet.
Safety
Combining intermittent fasting with a ketogenic diet is probably safe for most folks. However, pregnant or nursing women and thosewith an irregular consumptionhistory should forbid intermittent fasting. Individuals with specific health issues such asheart disease or diabetes should also consult a doctor before engaging in intermittent fasting on the ketogenic diet. Although some folks might find it beneficialto merge the practices, it is essential to understand that it might not be effective for everybody. Some folks might also find fasting on the ketogenic diet a hard task for them, or they mightencounter adverse reactions like overconsumption on non-fasting days, fatigue, and irritability. Understand that intermittent fasting is not essential in attaining ketosis, although utilizing it canmake it quicker. Simply conforming to a well-rounded, healthy ketogenic diet is sufficient for anyone seeking to boost health by reducing carbs.
Risks and Side Effects
Combining the two diets may not favor everyone. Women, in particular, should speak to their doctors before embarking on one or both of these diets. Although fasting is fine for some people, it can be stressful to the body; hence, not everyone is advantaged. Hormonal regulation is also strongly linked to mental and physical stress. Therefore, it is vital to listen to your body as you embark on one or both diets. Suppose you realize that doing both or one adversely affects your menstrual cycle, creates a skin breakout, triggers fatigue, or even causes weight gain instead of weight loss. In that case, you should stop the diet and consult a medical professional.
Conclusion
Combining intermittent fasting and keto diet might assist you to attain ketosis faster than a ketogenic diet alone. However, although this strategy might work well for some, it’s is unnecessary to combine them, and some individuals must shun this mixture. Nursing and expectant mothers should avoid this combination because they might have negative effects. Folks should also know the risks and side effects of this combination before considering it. Therefore, like any other lifestyle change, it is advisable to consult your medical practitioner before trying the combination.
