Madeleine Hull
Intermittent fasting and keto are two of the most popular health trends today. Intermittent fasting is an eating pattern that involves periods of fasting and normal eating. The keto diet, on the other hand, is a high-fat, low-carb diet. Both methods are used for weight loss and controlling certain health conditions.
Combining the two approaches may be beneficial, as they share the same metabolic goals of training the body to burn fat for energy and enter a state called ketosis. Intermittent fasting may help the body reach ketosis faster, and ketosis may, in turn, help with intermittent fasting.
However, there is a lack of rigorous research on the combined approach, and it may not be suitable for everyone. For instance, it is not recommended for pregnant or breastfeeding women, those with a history of eating disorders, or individuals with certain health conditions like diabetes or heart disease.
Before deciding to combine keto and intermittent fasting, it is essential to consult a healthcare professional to determine if it is safe and appropriate for your individual needs and goals.
| Characteristics | Values |
|---|---|
| Purpose | Weight loss, improved cholesterol levels, increased energy levels, healthier inflammatory response, improved blood sugar balance, improved brain function and blood sugar control |
| How it works | Restricting food intake to a certain time window each day and then fasting for a specific period |
| Types of intermittent fasting | 5:2 method, the Warrior Diet, alternate-day fasting, 16/8 method, 24-hour fast, time-restricted eating |
| Ketogenic diet | High-fat, very low-carb way of eating |
| Ketosis | A metabolic state characterised by the presence of ketones in the blood |
| Who it's for | People who have been on keto for more than two weeks and want to add intermittent fasting to their routine |
| Who it's not for | Pregnant or breastfeeding women, people with a history of disordered eating, people with certain health conditions such as diabetes or heart disease, children, people with a history of eating disorders, those undergoing active cancer treatment |
What You'll Learn
Intermittent fasting and keto can lead to ketosis faster
Intermittent fasting and keto are two of the most popular health trends. While both have solid research backing their purported benefits, many wonder if it's safe and effective to combine the two.
Intermittent fasting is an eating method that alternates between calorie restriction, or fasting, and normal food consumption during a specific time period. There are several types of intermittent fasting routines, including the 5:2 method, the Warrior Diet, and alternate-day fasting. The most popular type is the 16/8 method, which involves eating during an eight-hour window and then fasting for 16 hours.
The ketogenic (keto) diet is a high-fat, very low-carb way of eating. Carbohydrates are typically reduced 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, where the body breaks down fats to form substances called ketones, which serve as an alternative fuel source.
Intermittent fasting may help the body reach ketosis more quickly than the keto diet alone. During fasting, insulin levels and glycogen stores decrease, causing the body to start burning fat for fuel. This can be a useful tool for those who struggle to reach ketosis through the keto diet alone.
Additionally, fasting can help the body achieve ketosis faster because it requires going for long periods without eating, which can be challenging. Adding keto eating habits can give the body a boost in reaching ketosis.
Who Should Try an Intermittent Fasting Keto Approach?
Anyone who has been on the keto diet for more than two weeks and wants to add intermittent fasting can do so with the approval of their healthcare team. However, it may not be suitable for those using keto to address prediabetes or diabetes, or those with chronic kidney disease, a history of eating disorders, active cancer treatment, or pregnancy/breastfeeding.
How to Start an Intermittent Fasting Keto Diet
It is not advisable to start keto and intermittent fasting simultaneously, as it can be a huge shock to the body. Instead, begin with the keto diet, and after a couple of weeks to months, consider adding intermittent fasting. A recommended fast is 12-16 hours, which can be done overnight.
Health Benefits of a Keto Intermittent Fasting Diet
There is limited research on the health effects of combining keto and intermittent fasting, but it is clear that ketone levels increase when the plans are combined, which may help accelerate weight loss. Additionally, this combination may offer benefits for cognitive health, as it can help "calm down insulin pathways and let the brain benefit from cleaner burning [ketone] fuel."
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Intermittent fasting and keto can help with weight loss
The ketogenic (keto) diet and intermittent fasting are two of the most popular health trends today. Both methods have been proven to be effective for weight loss and controlling certain health conditions.
Intermittent fasting is an eating pattern that involves cycling between periods of fasting and normal eating. There are several ways to do this, including the 5:2 method (normal eating for five days and fasting for two) and the 16/8 method (fasting for 16 hours and eating within an eight-hour window). Intermittent fasting is mainly used as a weight-loss technique, but it has also been shown to reduce inflammation and improve brain function and blood sugar control.
The keto diet is a high-fat, very low-carb way of eating. By reducing carbohydrate intake to 20-50 grams per day, the body is forced to rely on fats instead of glucose for energy. This metabolic process is called ketosis, where the body breaks down fats to form substances called ketones, which serve as an alternative fuel source.
Benefits of Combining Intermittent Fasting and Keto
Combining intermittent fasting with the keto diet can offer several benefits, including:
- Accelerated weight 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.
- 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 is the basis of the keto diet.
- Reduced hunger: Intermittent fasting can decrease levels of leptin, the hormone that signals when you're full. Keeping leptin levels low can help control hunger and appetite.
- Improved heart health: Studies suggest that intermittent fasting can improve cholesterol levels and potentially reduce the risk of heart disease.
- Better blood sugar control: Intermittent fasting can lower blood sugar levels and increase insulin sensitivity, helping the body use insulin more efficiently.
- Decreased inflammation: Intermittent fasting has been found to reduce several markers of inflammation, which is beneficial for overall health and immune function.
- Preserved muscle mass: Intermittent fasting has been shown to preserve muscle mass during weight loss, which is beneficial for those looking to improve athletic performance.
Precautions
While intermittent fasting and keto can be safe and effective for most people, it may not be suitable for everyone. It is not recommended for individuals with low blood sugar, pregnant or breastfeeding women, those with a history of eating disorders, or children. Additionally, those with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying this combination.
Intermittent fasting and keto are two restrictive diets that can be combined to enhance weight loss and provide various health benefits. However, it is important to consult with a healthcare professional before starting any new diet, especially when combining restrictive approaches.
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Intermittent fasting and keto can improve heart health
Intermittent fasting and keto are two of the most popular health trends today. Intermittent fasting involves cycling between periods of fasting and normal food consumption, while the keto diet is a high-fat, very low-carb diet. Both methods are often used for weight loss, but they also have other purported health benefits, including improved heart health.
How Intermittent Fasting and Keto Improve Heart Health
- Weight loss: Intermittent fasting and keto can promote weight loss, which can reduce the risk of heart disease.
- Blood pressure: Intermittent fasting has been shown to lower blood pressure, a key risk factor for heart disease.
- Cholesterol: Intermittent fasting can lower LDL cholesterol and increase HDL cholesterol, improving heart health.
- Inflammation: Intermittent fasting can reduce inflammation, which is a key driver of heart disease.
- Blood sugar control: Intermittent fasting and keto can improve blood sugar control, reducing the risk of diabetes and associated heart complications.
Sample Menu for Keto and Intermittent Fasting
Combining keto and intermittent fasting involves eating keto-friendly meals during a restricted time window, typically 8 hours per day. Here is a sample menu for this combined approach:
- Morning: Keto coffee or half an avocado with a boiled egg.
- Lunch: Grass-fed burger with cheese and avocado, with a side of spinach salad.
- Dinner: Grass-fed steak or rack of lamb with 15 large Brussels sprouts or 1 cup of cauliflower rice.
Precautions
While intermittent fasting and keto can have potential benefits for heart health, it is important to note that these approaches may not be suitable for everyone. Pregnant or breastfeeding women and individuals with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying these diets. Additionally, long-term studies on the combined approach of keto and intermittent fasting are limited, so more research is needed to fully understand its effects.
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Intermittent fasting and keto can reduce inflammation
Intermittent fasting and the keto diet are two of the most popular health trends today. While both have solid research backing their purported benefits, it is still unclear whether it is safe and effective to combine the two.
Intermittent Fasting
Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. Popular methods include the 5:2 and 16/8 methods. It is mainly used as a weight loss technique, but studies have shown that it may benefit health in other ways. For example, intermittent fasting has been shown to reduce inflammation, improve brain function, and control blood sugar.
The Keto Diet
The ketogenic (keto) diet is a high-fat, very low-carb way of eating. Carbs are typically reduced to 20-50 grams per day, which forces your body to rely on fats instead of glucose for energy. This metabolic process is called ketosis. The keto diet has been used for nearly a century to treat epilepsy and also shows promise for other neurological disorders, such as Alzheimer's disease.
Intermittent Fasting and Keto Combined
Combining the two methods may help you reach ketosis faster and lead to greater fat loss. This is because intermittent fasting boosts metabolism and promotes the burning of stubborn fat stores. However, it is important to note that this combination may be too taxing on the body for some people. It is also not necessary to combine the two methods, as they are both highly effective on their own.
Health Benefits of Intermittent Fasting and Keto Combined
Additionally, combining intermittent fasting with keto may be beneficial for cognitive health. Richard Isaacson, MD, director of the Alzheimer's Prevention Clinic at Florida Atlantic University, states that a low-carb, time-restricted intermittent fasting regimen may be beneficial for "calming down insulin pathways and letting the brain benefit from cleaner burning [ketone] fuel." This may offer benefits for people with Alzheimer's disease.
Precautions
While combining intermittent fasting with keto may offer potential health benefits, it is important to consult with a healthcare professional before starting any new diet, especially if you have a history of disordered eating or are pregnant or breastfeeding. Additionally, people with certain health conditions, such as diabetes or heart disease, should consult their doctor before trying this combination.
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Intermittent fasting and keto can be challenging to stick to
Before deciding to follow the keto and intermittent fasting diets together, it is important to consult your healthcare team. Your provider can help determine whether this combined diet is a good fit for you and adjust any medications you are taking to increase your chances of success.
Additionally, it is important to note that there is a lack of rigorous research on the combined approach of keto and intermittent fasting, and it has not been proven to work for weight loss.
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Frequently asked questions
Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. Popular methods include the 5:2 and 16/8 methods. The 5:2 method involves eating normally for five days and then restricting calories for the remaining two days. The 16/8 method involves eating during an eight-hour window and fasting for the remaining 16 hours.
The keto diet is a high-fat, very low-carb diet. Carbohydrates are typically reduced to 20-50 grams per day, which forces your body to rely on fats instead of glucose for energy. This metabolic process is called ketosis.
Combining keto and intermittent fasting may help you reach ketosis faster and lead to greater fat loss. Intermittent fasting boosts metabolism and promotes the burning of stubborn fat stores. It may also be easier to stick to than traditional diets.
Combining keto and intermittent fasting may not be suitable for everyone. It is not recommended for those with low blood sugar, pregnant women, or those with a history of eating disorders. It may also cause symptoms such as decreased energy levels, increased cravings, digestive issues, muscle aches, and dizziness, known as the "keto flu."
