Keto Vs Intermittent Fasting: Which Diet Trumps The Other?

The ketogenic (keto) diet and intermittent fasting are two popular approaches to weight loss. While both methods have their pros and cons, some people choose to combine them to enhance their metabolic health benefits. The keto diet focuses on reducing carbohydrates and increasing fats, leading to rapid initial weight loss, while intermittent fasting involves cycling between eating and fasting periods, offering flexibility and potential long-term health benefits. Combining the two approaches may lead to faster weight loss and greater fat loss but requires careful planning and consultation with a healthcare professional.

Keto is short for ketogenic, where the body uses fat as its primary fuel source instead of carbohydrates (carbs)

The keto diet is an extreme form of a low-carb diet, and it can be challenging to adhere to, especially for those accustomed to a higher carbohydrate intake. It involves significantly reducing or eliminating carbohydrate-rich foods such as grains, legumes, fruits, milk, and some types of vegetables. Instead, the diet emphasizes consuming high-fat foods, including fatty cuts of meat, processed meats, lard, butter, avocados, olive oil, and even bacon.

The keto diet has gained popularity due to its potential health benefits. These include rapid weight loss, reduced hunger, and increased consumption of protein-rich foods and fats. Additionally, the keto diet has been used therapeutically for nearly a century, particularly for epilepsy treatment, and it has demonstrated potential benefits for other neurological disorders.

However, there are also concerns and considerations regarding the keto diet. Healthcare providers and researchers have expressed worries about the potential long-term risks of following the keto diet for extended periods beyond six months. There is a lack of long-term human studies, and the diet's sustainability and potential health implications over time are uncertain. The restrictive nature of the keto diet may lead to nutrient deficiencies, especially if followed for longer than 3-6 months. It can also cause side effects such as "keto flu," which includes symptoms like headaches, fatigue, bad breath, muscle cramps, nausea, and constipation.

Furthermore, the keto diet may result in cyclic weight loss and gain, known as weight cycling, which has been associated with adverse health effects. Combining the keto diet with intermittent fasting is a popular strategy to enhance weight loss and metabolic health benefits. Intermittent fasting involves alternating between fasting and eating windows and can help the body reach ketosis more quickly. However, this combined approach may not be suitable or sustainable for everyone, and it is essential to consult a healthcare professional before making any significant dietary changes.

Intermittent fasting involves eating only during certain times of the day (fasting)

Intermittent fasting is an eating pattern that involves alternating between fasting and non-fasting periods. It does not specify what to eat but rather when to eat. This means that during the fasting window, you either consume no food or a minimal amount of food.

There are several methods of intermittent fasting, including:

• The 16/8 method: This involves fasting for 16 hours and restricting your food intake to an 8-hour window. For example, you might eat during an 8-hour timeframe and then fast for the remaining 16 hours of the day.
• The 5:2 method: This method involves eating normally for 5 days and then reducing your calorie intake for the remaining 2 days. On these 2 days, calorie intake is usually restricted to around 500 calories.
• The Eat-Stop-Eat method: This approach involves fasting for one or two non-consecutive days per week, during which you consume either no food or a very minimal amount of food.

Intermittent fasting is a popular weight loss strategy due to its flexibility and effectiveness. It allows individuals to eat a range of healthy and enjoyable foods without the need for calorie counting. Research has shown that it can lead to effective weight loss, with a systematic review of 40 studies finding an average weight loss of 7-11 pounds over 10 weeks.

In addition to weight loss, intermittent fasting may offer potential long-term health benefits. Studies suggest that it can improve blood pressure, reduce cardiovascular risk, lower cholesterol levels, and reduce inflammation in the body. Intermittent fasting can also improve insulin sensitivity, which is beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes.

However, it is important to note that intermittent fasting may not be suitable for everyone. It is not recommended for pregnant or breastfeeding women, individuals with diabetes, or those under the age of 18. Additionally, individuals with a history of overeating or binge eating may find it challenging as they may overcompensate during non-fasting periods, hindering weight loss.

When considering intermittent fasting, it is essential to consult with a healthcare professional to ensure it aligns with your health goals and nutritional needs.

The keto diet is challenging to follow due to its ultra-restrictive guidelines

The keto diet is also high in saturated fat, with saturated fats from oils, lard, butter, and cocoa butter encouraged in high amounts. This high-fat requirement means followers must eat fat at every meal. For example, in a 2,000-calorie diet, one might eat 165 grams of fat, 40 grams of carbs, and 75 grams of protein. This is a significant shift from the average diet and can be challenging to maintain.

In addition, the keto diet can lead to vitamin and nutrient deficiencies, especially if followed for longer than 3-6 months. These deficiencies can include vitamins A, C, K, and folate, as well as dietary fiber. The diet can also cause side effects, often referred to as the "keto flu," which can include headaches, fatigue, bad breath, muscle cramps, nausea, and constipation.

The restrictive nature of the keto diet can also lead to weight loss and regain cycles, known as weight cycling, which has been associated with adverse health effects. This pattern can increase the risk of high blood pressure, gallbladder disease, and high cholesterol.

Overall, the keto diet's strict guidelines and challenging restrictions can make it difficult for many people to adhere to, and it may not be a sustainable or healthy long-term option.

Intermittent fasting is more flexible and less restrictive than the keto diet

The keto diet is a strict diet that requires a lot of commitment and can be challenging to adhere to, especially for those who are used to a higher carbohydrate intake. It requires cutting out multiple foods, including grains, legumes, fruits, milk, yogurt, and vegetables. On the other hand, intermittent fasting does not restrict specific food groups, allowing for more flexibility and making it easier to stick to.

Intermittent fasting is also more socially acceptable than the keto diet. Sticking rigidly to keto guidelines can be difficult in social situations, such as when eating meals with loved ones. In contrast, intermittent fasting is more adaptable and can be adjusted to fit individual needs and preferences.

Additionally, intermittent fasting may be a safer option for some individuals. The keto diet has been associated with potential long-term risks, especially if followed for extended periods beyond six months. There are concerns about the sustainability of the keto diet over time, and it may lead to nutrient deficiencies. In contrast, intermittent fasting has been shown to have potential long-term health benefits, including improved blood pressure, cardiovascular health, and reduced inflammation.

While both the keto diet and intermittent fasting can be effective for weight loss, intermittent fasting offers a more flexible and less restrictive approach. It allows individuals to eat a diverse range of foods and does not require calorie counting. The flexibility and adaptability of intermittent fasting make it a more attractive and feasible option for those seeking a sustainable weight loss plan.

Combining keto and intermittent fasting may lead to greater fat loss

The ketogenic (keto) diet and intermittent fasting are two popular approaches to weight loss. While both methods have been shown to be effective individually, some people opt to combine them to enhance their results. This combined approach may offer several benefits, but it is important to carefully consider the potential risks and challenges before adopting it.

Enhanced Ketosis

Intermittent fasting can help your body reach a state of ketosis more quickly. During fasting, insulin levels decrease, and glycogen stores are depleted, prompting the body to switch to burning fat for fuel, which is a core principle of the keto diet. This synergistic effect may assist individuals who struggle to enter ketosis with the keto diet alone.

Increased Fat Loss

Preservation of Muscle Mass

Intermittent fasting may help preserve muscle mass during weight loss, which can be beneficial for individuals aiming to enhance athletic performance and improve body composition while following the keto diet.

Reduced Hunger

Both keto and intermittent fasting have been associated with reduced hunger and increased feelings of fullness, which can aid in weight loss efforts.

Sample Menu for Keto and Intermittent Fasting

10 a.m.: Black coffee and scrambled eggs topped with avocado slices; water for the rest of the morning

1 p.m.: Large leafy green salad topped with olive oil and 3 ounces of grilled salmon

3 p.m.: 1/4 cup of macadamia nuts (optional)

5:30 p.m.: Chicken leg (with skin), 1/4 cup of cooked wild rice, and 2 cups of zucchini cooked with olive oil

Safety Considerations

While the combined approach of keto and intermittent fasting can be safe for most healthy individuals, it may not be suitable for everyone. Pregnant or breastfeeding women, individuals with a history of eating disorders, and those with certain medical conditions such as diabetes or heart disease should consult a healthcare professional before attempting this approach.

It is generally recommended to start with one dietary approach before incorporating the other. Transitioning directly from a standard diet to a combined keto and intermittent fasting regimen can be challenging, and doing both at once may be overwhelming for some individuals.

Individualized Approach

The success of combining keto and intermittent fasting may vary from person to person. Some individuals may find it challenging to manage both dietary restrictions, while others may thrive with the complementary effects of the two approaches. It is important to consult a healthcare professional for personalized recommendations based on your unique health profile.

Frequently asked questions