Keto Diet: Does Intermittent Approach Work?

The ketogenic diet and intermittent fasting are two of the most popular health trends. Both methods are used to lose weight and control certain health conditions. While both have solid research backing up their purported benefits, many wonder if it is safe and effective to combine the two.

The keto diet is a high-fat, very low-carb way of eating. Typically, carbs are reduced to 20-50 grams per day, which forces your body to rely on fats instead of glucose for energy. Intermittent fasting, on the other hand, is an eating pattern that involves rotating between periods of fasting and normal eating.

Combining the two methods is likely safe for most people. However, it may not be suitable for pregnant or breastfeeding women, those with a history of disordered eating, or those with certain health conditions, such as diabetes or heart disease.

There may be some benefits to combining keto and intermittent fasting. For example, intermittent fasting may help the body reach ketosis quicker than the keto diet alone. It may also lead to more fat loss, as it boosts metabolism and promotes the burning of stubborn fat stores.

However, there are also some risks and drawbacks to consider. Combining keto and intermittent fasting can be extremely restrictive and challenging to sustain. It may also not be necessary to combine the two to achieve significant benefits.

Before deciding to combine keto and intermittent fasting, it is essential to consult a healthcare professional to determine if it is a safe and suitable option for you.

Intermittent fasting and keto: a powerful combination?

The ketogenic (keto) diet and intermittent fasting are two of the most popular health trends. Many people use these methods to lose weight and control certain health conditions. While both approaches have solid research backing up their purported benefits, it is unclear whether combining them is safe and effective.

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and normal eating. There are many different types of intermittent fasting routines, including the 5:2 method, the Warrior Diet, and alternate-day fasting. The most popular approach is the 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day.

The keto diet is a high-fat, very low-carb way of eating. Typically, carbs are restricted to 20-50 grams per day, which forces the body to rely on fats instead of glucose for energy. This metabolic process is called ketosis, and it can lead to weight loss and improved blood sugar control.

Potential benefits of combining keto and intermittent fasting

Combining keto and intermittent fasting may offer several benefits:

• Smooth transition into ketosis: Intermittent fasting may help the body reach ketosis faster than with the keto diet alone. During fasting, the body shifts its fuel source from carbs to fats, which is the basis of the keto diet.
• Increased fat loss: Intermittent fasting boosts metabolism and promotes the burning of stubborn fat stores. Studies have shown that intermittent fasting can lead to significant fat loss, even when compared to very low-calorie diets.
• Preservation of muscle mass: Intermittent fasting may help preserve muscle mass during weight loss and improve energy levels, which can be beneficial for keto dieters aiming to improve athletic performance.
• Reduced hunger: Intermittent fasting can reduce hunger and promote feelings of fullness, making it easier to stick to the keto diet.

Should you combine keto and intermittent fasting?

Combining keto and intermittent fasting is likely safe for most people. However, it is not necessary to merge these practices, and they may not work for everyone. Some may find it too challenging to fast on the keto diet or experience adverse reactions such as overeating on non-fasting days, irritability, and fatigue.

Additionally, certain populations should avoid combining these approaches, including children under 18, adults over 65, pregnant or breastfeeding women, and individuals with a history of eating disorders or certain health conditions.

While intermittent fasting and keto can be powerful tools for weight loss and health improvement, combining them may not be the best choice for everyone. It is important to consult with a healthcare professional before making any significant diet changes and to prioritize sustainability and overall well-being when deciding on an eating plan.

The benefits of intermittent fasting

Intermittent fasting is an eating pattern that involves cycling between periods of eating and periods of fasting. There are several ways to do it, such as the 16:8 method, the 5:2 method, and alternate-day fasting. During the fasting period, only water and zero-calorie beverages are permitted.

Weight Loss

Intermittent fasting can be an effective way to lose weight and visceral fat. It generally makes you eat fewer meals and enhances hormone function to promote weight loss. Lower insulin levels, higher human growth hormone (HGH) levels, and increased levels of norepinephrine increase the breakdown of body fat and make it easier for your body to use fat for energy.

Reduced Insulin Resistance

Intermittent fasting has been shown to reduce insulin resistance and lower blood sugar levels, which can help protect against type 2 diabetes.

Improved Heart Health

Intermittent fasting can improve several risk factors for heart disease, including blood pressure, cholesterol levels, triglyceride levels, and inflammatory markers.

Induces Cellular Repair Processes

When you fast, your body starts a cellular waste removal process called autophagy, which may provide protection against several diseases, including cancer and neurodegenerative diseases.

Reduced Oxidative Stress and Inflammation

Intermittent fasting may enhance your body's resistance to oxidative stress and reduce inflammation, which plays a role in various chronic conditions.

Improved Brain Health

Intermittent fasting can help reduce the risk of neurological disorders, including Alzheimer's disease and Parkinson's disease. It may also increase the growth of new nerve cells, which could benefit brain function.

May Help Prevent Cancer

Animal studies suggest that intermittent fasting may help reduce the risk of cancer by delaying the onset of tumors and decreasing several biological factors linked to cancer, such as insulin levels and inflammation.

Changes to the Function of Cells, Genes, and Hormones

Intermittent fasting can lead to changes in hormone levels, making stored body fat more accessible. It also lowers insulin levels, increases HGH levels, and promotes cellular repair and beneficial changes in gene expression.

May Help You Live Longer

Animal studies have shown that intermittent fasting may help extend lifespan in a similar way to continuous calorie restriction.

The risks of combining keto and intermittent fasting

Combining keto and intermittent fasting can present some risks if not done correctly or without the supervision of a healthcare provider. Here are some potential risks to consider:

• Risk of hypoglycaemia in type 2 diabetes patients: For someone with type 2 diabetes, combining intermittent fasting with a keto diet and blood glucose medications can cause a dangerous drop in blood sugar levels, known as hypoglycaemia. It is crucial for individuals with type 2 diabetes to consult their doctor before attempting this combination.
• Risk of ketoacidosis in type 1 diabetes patients: On the other hand, individuals with type 1 diabetes who follow an intermittent fasting keto diet may be at risk of ketoacidosis, characterised by dangerously high levels of ketones in the body. A case study reported a 58-year-old woman with type 1 diabetes who was admitted to the emergency room due to severe metabolic acidosis and ketosis after starting this diet combination.
• Risk of micronutrient deficiencies: Intermittent fasting with keto can lead to micronutrient losses or electrolyte deficiencies if individuals do not consume enough nutrients during their eating window. It is important to ensure a varied diet and adequate intake of essential vitamins and minerals.
• Risk of vitamin deficiencies: The keto diet typically involves reducing carbohydrate intake, but it is crucial to avoid eating too little fat. Dietary fat aids in the absorption of vitamins A, D, E, and K. Therefore, not consuming enough fat can result in vitamin deficiencies.
• Risk of excessive weight loss and muscle loss: Combining keto and intermittent fasting may lead to drastic weight loss, including the loss of lean mass or muscle. This can occur if individuals take the restriction too far, and their calorie intake becomes too low. To maintain muscle mass, it is recommended to consume an adequate amount of protein, approximately 1 gram per kilogram of body weight daily.
• Risk of loose skin: While not everyone experiences this, significant and rapid weight loss due to the keto diet and/or intermittent fasting can result in loose skin.

Before considering this combination, it is essential to consult a healthcare professional to determine if it is safe and appropriate for your specific circumstances. Additionally, it is important to note that combining these approaches may not be necessary to achieve the desired results, as a well-rounded keto diet can also lead to improvements in health and weight loss.

Who should avoid intermittent keto fasting?

Intermittent fasting and keto diets are two of the most popular health trends today. While both have solid research backing their purported benefits, it is important to note that there is a lack of rigorous research on the effects of combining the two.

• Pregnant or breastfeeding women: Hormonal changes during pregnancy and breastfeeding can affect metabolism and nutritional needs. Fasting during these periods may not be safe for the mother or child.
• History of disordered eating: Intermittent keto fasting requires strict dietary restrictions, which may trigger unhealthy behaviours or thoughts in individuals with a history of eating disorders.
• Chronic kidney disease: Keto diets are high in protein, which can put additional strain on the kidneys. For individuals with kidney disease, this may further compromise kidney function.
• Active cancer treatment: Cancer treatments can affect metabolism and nutritional needs. Intermittent keto fasting may interfere with treatment or be unsafe for individuals undergoing active cancer treatment.
• Diabetes or prediabetes: Intermittent keto fasting may not be safe for individuals with diabetes or prediabetes, as it can significantly alter blood sugar levels and insulin sensitivity.
• Other medical conditions: If you have any other medical condition, especially heart disease, it is important to consult with a doctor before starting intermittent keto fasting.

It is always recommended to consult with a healthcare professional before starting any new diet, especially restrictive diets like intermittent keto fasting. They can help determine if this combined diet plan is safe and suitable for your individual needs and health status.

How to get started with intermittent keto fasting

Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. It can be incorporated into any diet, including the keto diet.

Choose a fasting method

There are several intermittent fasting methods to choose from, such as:

• The 16/8 method: This involves fasting for 16 hours and restricting your food intake to an 8-hour window. This is one of the most popular and commonly recommended methods for beginners.
• The 5:2 method: This method involves eating normally for five days and restricting calories to 500-600 for two non-consecutive days of the week.
• One meal a day (OMAD): This method involves fasting for 23 hours and restricting your food intake to a one-hour window.
• Alternate-day fasting: This method involves alternating between a day of fasting and a day of eating as much food as you'd like.

Start slowly

If you're new to intermittent fasting, it's best to start with a smaller fasting window and gradually increase the duration. For example, you can start with a 12-hour fast and then work your way up to longer fasting periods.

Plan your meals

It's important to plan your meals ahead of time, especially if you're combining intermittent fasting with the keto diet. Make sure to include nutrient-dense keto-friendly foods like healthy proteins, vegetables, and fats during your eating window. Avoid processed foods, carb-heavy meals, and unhealthy snacks.

Stay hydrated

During your fasting window, it's crucial to stay hydrated by drinking plenty of water, plain tea, or black coffee. If you're fasting for longer periods, consider adding electrolytes to your drinks to avoid the keto flu and other side effects.

Be mindful of your health

Intermittent fasting and the keto diet are restrictive diets that may not be suitable for everyone. It's important to consult with a healthcare professional before starting any new diet, especially if you have a medical condition, are pregnant or breastfeeding, or have a history of disordered eating. Additionally, it's important to monitor your health and well-being throughout the process and stop if you experience any adverse effects.

Frequently asked questions