Keto Fasting: Effective Weight Loss Or Dangerous Fad?

The ketogenic diet, or keto, is a popular weight-loss strategy that involves eating a very low amount of carbohydrates and a high amount of fat. The idea is that by reducing carbs, the body will enter a state of ketosis, where it burns fat instead of glucose for energy. While some people report short-term weight loss on keto, it is unclear how effective it is long-term, and there are concerns about potential health risks. Intermittent fasting is sometimes combined with keto, and this approach can lead to greater weight loss, but it is extremely restrictive and may not be safe for everyone. Before starting any diet, it is important to consult a healthcare professional.

Keto and intermittent fasting for weight loss

The ketogenic (keto) diet and intermittent fasting are two of the most popular health trends today. While both methods have solid research backing their purported benefits, it is unclear whether combining the two is safe and effective. This article explores the potential benefits and risks of combining keto and intermittent fasting for weight loss.

The keto diet is a high-fat, very low-carb way of eating. Typically, carbs are reduced to 20-50 grams per day, and the majority of calories come from fat. This forces the body to rely on fats instead of glucose for energy. The metabolic process of burning fat for fuel is called ketosis.

Intermittent fasting is an eating method that alternates between periods of fasting and normal eating. There are various types of intermittent fasting routines, including the popular 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours. Intermittent fasting is primarily used as a weight loss technique but has also been shown to have other health benefits, such as reducing inflammation and improving brain function.

Potential Benefits of Combining Keto and Intermittent Fasting

Combining keto and intermittent fasting may offer several benefits for weight loss and overall health:

• Enhanced weight loss: Intermittent fasting boosts metabolism and promotes the burning of stubborn fat stores. Studies have shown that intermittent fasting can lead to greater fat loss compared to normal eating patterns or very low-calorie diets.
• Faster ketosis: Intermittent fasting can help the body reach ketosis quicker than the keto diet alone. During fasting, the body shifts its fuel source from carbs to fats, which aligns with the keto diet's premise.
• Increased metabolic flexibility: Combining keto and intermittent fasting allows the body to easily switch between burning sugar (glucose) and ketones (fat) depending on the available energy source. This metabolic flexibility is linked to better weight management and improved exercise performance.
• Improved brain health: Ketosis provides the brain with a consistent fuel source, leading to better mental performance. Intermittent fasting, especially when combined with a low-carb diet, may also help improve cognitive function and reduce the risk of Alzheimer's disease.

Potential Risks and Considerations

While combining keto and intermittent fasting may offer benefits, there are some risks and considerations to keep in mind:

• Nutrient deficiencies: The keto diet restricts many nutrient-rich foods, including fruits, whole grains, and legumes. Combining it with intermittent fasting may further limit nutrient intake, leading to deficiencies.
• Health conditions: Individuals with certain health conditions, such as diabetes, heart disease, kidney disease, or a history of disordered eating, should consult a healthcare professional before attempting this combination.
• Pregnancy and breastfeeding: Pregnant and breastfeeding women should avoid combining keto and intermittent fasting as it may negatively affect fetal development and milk supply.
• Adherence and sustainability: Both keto and intermittent fasting are restrictive diets that may be challenging to adhere to in the long term. It is important to ensure that any dietary changes are made under the guidance of a healthcare professional.

Combining keto and intermittent fasting may enhance weight loss and provide additional health benefits. However, it is important to approach this combination with caution and under the supervision of a healthcare provider. While it may work for some individuals, it is not necessary to combine both methods, and it may not be suitable for everyone. As with any major lifestyle change, it is advisable to consult a healthcare professional before starting.

The health risks of keto

The keto diet is a very low-carb, high-fat diet. It is advertised as a weight-loss wonder, but it is a medical diet that comes with serious risks. The diet was originally designed to help control seizures in children with epilepsy.

Health Risks

Saturated Fat

The keto diet is associated with a high intake of saturated fat, which can increase "bad" LDL cholesterol, a risk factor for heart disease.

Nutrient Deficiency

The diet restricts fruits, vegetables, grains, and legumes, increasing the risk of deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

Liver Problems

The high-fat content of the diet may worsen existing liver conditions.

Kidney Problems

The kidneys may be overloaded by the high protein intake, which can be as high as 75 grams of protein a day.

Constipation

The low intake of fibrous foods like grains and legumes can lead to constipation.

Fuzzy Thinking and Mood Swings

Low-carb diets may cause confusion and irritability as the brain functions best when using sugar from carbohydrates as its energy source.

Keto Flu

Some people experience Keto flu symptoms, including fatigue, mental fogginess, and irritability, as their body adjusts to using ketones for fuel instead of glucose.

Loose Skin

Rapid and significant weight loss can lead to loose skin.

Electrolyte Deficiencies

Not consuming enough nutrients during the eating window can lead to electrolyte deficiencies.

Vitamin Deficiencies

Not eating enough fat can lead to vitamin deficiencies, as dietary fat aids in the absorption of vitamins A, D, E, and K.

Precautions

It is important to consult a healthcare professional before starting the keto diet, especially for those with pre-existing health conditions. The diet may not be suitable for pregnant or breastfeeding women, as it restricts calories and micronutrients, potentially impacting fetal development and milk supply. Additionally, those with a history of disordered eating should avoid restrictive diets like keto.

The benefits of keto

The keto diet is a very low-carb, high-fat diet. It has been used to treat epilepsy and is also linked to weight loss and improved blood sugar control. Here are some of the key benefits of the keto diet:

Weight Loss

The keto diet is an effective way to lose weight, especially for those who have found it challenging to lose weight through other methods. Some people experience rapid weight loss in the short term, and it can also help to lower body fat.

Improved Brain Function

The keto diet has been linked to improved mental clarity and brain health. By reducing swings in blood glucose levels, ketosis can lead to better mental performance and improved cognitive function, especially in older adults with mild cognitive impairment.

Blood Sugar Control

The keto diet can help control blood sugar levels, making it beneficial for people with prediabetes or type 2 diabetes. It may also reduce the need for diabetes medication over time.

Lower Risk of Heart Disease

The keto diet can help lower the risk factors associated with heart disease. It has been shown to improve cholesterol and triglyceride levels, which are linked to a reduced risk of heart disease.

Other Potential Benefits

The keto diet has also been linked to improved insulin resistance and a reduced risk of Alzheimer's disease and non-alcoholic fatty liver disease. It may also be useful for treating mood disorders and depression.

While the keto diet offers these potential benefits, it is important to note that it can also be restrictive and challenging to maintain in the long term. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have an existing health condition.

What to eat on keto

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet typically limits carbs to 20-50 grams per day, with fat making up about 70-80% of daily calories. Here are some foods that are suitable for the keto diet:

Animal Proteins

Fish and shellfish are keto-friendly, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity.

Meat and poultry are staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals. Eggs are also a great source of protein and typically contain less than 1 gram of carbs each.

Dairy and Dairy Alternatives

Cheese is a good fit for the keto diet, as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable, as they are high in protein and can be eaten in moderation. Cream and half-and-half are also low-carb, high-fat options. Unsweetened plant-based milk, such as soy, almond, and coconut milk, can also be consumed.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some options include spinach, kale, collard greens, lettuce, arugula, and escarole.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are high in fat and low in net carbs. Avocados are also a good source of potassium.

Other Non-Starchy Vegetables

Cauliflower, spaghetti squash, jicama, and turnips are some low-carb veggies that can be used as substitutes for high-carb foods. For example, cauliflower can be turned into rice or mashed potatoes, and spaghetti squash can be used as a natural alternative to spaghetti.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, such as raspberries and strawberries, are also suitable for the keto diet as they are low in carbs and high in fiber. Dark chocolate and cocoa powder can also be consumed in moderation, as they are rich in antioxidants.

Beverages

Unsweetened coffee and tea are carb-free drinks that can be included in the keto diet. These beverages can also provide health benefits, such as improved alertness and a reduced risk of diabetes. Unsweetened sparkling water is also a good keto-friendly alternative to soda.

How to start keto

The ketogenic diet, or keto, is a high-fat, low-carbohydrate diet that has been used to help with conditions like epilepsy and diabetes. It first surfaced in the 1920s and has recently gained popularity as a weight-loss method.

If you're thinking of starting keto, here are some steps to help you get started:

• Understand the keto diet: Keto is a high-fat, moderate-protein, and very low-carb diet. This is a significant departure from a typical diet, which is usually high in carbohydrates. On keto, your daily intake of calories should be around 70%–80% fat, 10%–20% protein, and 5%–10% carbohydrates.
• Know your "why": Before starting keto, consider why you want to try this diet. Are you looking to lose weight, improve your metabolic health, or manage a specific health condition? Understanding your motivation will help you stay focused and committed.
• Consult a healthcare professional: Speak to your doctor or a nutritionist to determine if keto is right for you, especially if you have other dietary restrictions or health conditions. They can also advise you on any necessary vitamins or supplements during the diet.
• Plan your meals: Familiarize yourself with keto-friendly foods and create a meal plan that suits your needs and preferences. Typically, keto-approved foods include meat, fatty fish, eggs, nuts, seeds, healthy oils like olive oil, avocados, and low-carb vegetables.
• Stock up on keto-friendly foods: After planning your meals, stock your pantry and fridge with keto-approved foods. You may need to toss out some high-carb items and add more high-fat options.
• Gradually transition: Starting keto can be a shock to your system, so it's recommended to gradually transition into the diet. Start by making small adjustments to your current meals, such as replacing potatoes or rice with non-starchy vegetables and using more oils in cooking.
• Be mindful of side effects: The keto diet may come with side effects, commonly known as the "keto flu." These can include lethargy, mental fog, constipation, or diarrhea. These symptoms usually occur as your body adjusts to burning fat for energy instead of carbohydrates. Stay hydrated, get plenty of rest, and consult your doctor if symptoms persist or become severe.
• Consider intermittent fasting: Intermittent fasting, when combined with keto, may help you reach ketosis faster and enhance weight loss. However, this approach is very restrictive, and it's recommended to get the go-ahead from your healthcare team before trying it.
• Monitor your progress: Keep track of how your body is responding to the keto diet. Check in with yourself regularly to see how you feel physically and mentally. Additionally, consider getting regular cholesterol checks to ensure the diet is not negatively affecting your cholesterol levels.
• Have an exit strategy: Keto is not meant to be a long-term diet, and experts recommend keeping it short-term. Have a plan for how you will transition out of keto and into a healthier, more sustainable eating pattern after achieving your goals.

Remember, it's important to consult a healthcare professional before starting any new diet, especially one as restrictive as keto. They can guide you in making informed decisions about your health and ensure you're getting the proper nutrients your body needs.

Frequently asked questions