People who are worried about their gaining weight take refuge in weight loss plans. They follow healthy low carb diets to lose weight. Ketogenic diet and intermittent fasting are two excellent ways to lose weight. Some people also find the combination of Keto and intermittent fasting more effective in losing excessive body mass. Let’s see how both of this two help to lose weight hand in hand.
What is the Ketogenic diet:
The ketogenic diet, widely known as Keto, is a food consuming process that helps people lose weight. The keto diet was first suggested in the ’20s by the scientists to support the seizures in children who have epilepsy. The classic key is in taking 3-4 grams of fat for 1 gram of carbs and protein.
What is the term intermittent fasting in keto diets:
Intermittent fasting is a purposefully designed eating pattern that is quite effective against fast weight loss within months. It has a cycle of fasting and eating periods. It is not about what food you eat but it depends on how and when you eat. A person who is highly obese can pursue intermittent fasting 5-7 days a week.
How does Keto work:
Keto diet is about losing pounds, burning calories, managing blood sugar, treating epilepsy, controlling drug assistance, improving hypertension, and balancing cholesterol and triglycerides. It helps to lose excess body fat. A person who is on a keto diet gets 70 percent of calories from fat, less than 20 percent calories from protein, where carbohydrates provide only lesser than 10 percent calories. So, the person lives on fats. Fats convert into ketones to keep the body working as the carbohydrate level remains low in the body. In the condition of Ketosis, the body burns down the fats stored in instead of carbohydrates.
How does intermittent fasting work:
In intermittent fasting, a person goes through a periodic fast for short periods, including minimal or no food intake. Fasting for short terms makes people consume significantly fewer calories, which ultimately makes people lose weight.
How a Keto diet and intermittent fasting work together:
Ketogenic diet and intermittent fasting are beneficial together. Many people have got positive effects in their life by following the combination of both. People can not achieve the best result only by following a keto diet. Growing intake of fats and protein and lessening the intake of carbs are not enough to lose weight. When, how much, and how often you are eating while following keto diets is also a vital factor that matters. For better results, you have to combine intermittent fasting with your Keto also. You have to maintain your feeding and fasting correctly in this process.
Things you need to know before starting intermittent fasting are:
- Skip meals and fast more. But definitely according to the rules.
- Take all the macronutrients within 4-7 hours daily. Keep the other hours to fast.
- You can choose to extend your fast for 24-48 hours. Though I don’t think it is the right choice.
People usually keep fast from 5 pm to 11 pm. Some follow the 19/5 cycle, which is about 19 hours fasting and 5 hours eating, and the others follow 21/3, which includes 21 hours of fasting and 3 hours eating.
Who are eligible for Intermittent Fasting?
The weight-loss mission people undertake with Keto, intermittent fasting takes it to the next level. When people pursue intermittent fasting while being on a keto diet, the burning of fats gets higher, and the ketones increase, which ultimately results in a considerable weight loss. People who are already on the keto diet for at least more than two weeks and marked ok by their healthcare team can start intermittent fasting for better result. However, it can be dangerous for people who are prediabetic or diabetic. People with chronic kidney diseases, pregnant and breastfeeding women, people with past eating disorders, and undergoing cancer treatment should go for intermittent fasting even if they are on Keto.
Benefits people get from Keto intermittent fasting:
People get multiple benefits from Keto intermittent fasting. Here is the list of the benefits one can get from Keto Diet:
- Fasting while being on Keto increase the production of ketone, which helps losing weight.
- Keto and intermittent fasting together calm down insulin tracks, and by burning ketone, which is cleaner than carbs, it helps the brain gain benefits. These facts are also benefactors for patients suffering from Alzheimer’s disease.
- They also prevent the accumulation of excessive body fat together. Obesity can cause serious health issues for people like heart diseases and diabetes type 2.
- Lifespan gets extended as the benefit of Keto and intermittent fasting. They increase autophagy, lessens the insulin level, and insulin-like growth factor-1and restricts the level of oxidative stress.
Can the Keto diet and intermittent fasting cause any health issues together?
No, there are no such health issues due to following Keto and intermittent fasting together. But if the keto diet plan is not good, it can harm one as the person will face nutritional deficiencies. If you perform intermittent fasting, you will start losing weight fast, and a low diet can make you lose your muscles at this time. It is suggested that to consume 1 gm protein per kilogram body weight every day to remain healthy while being Keto and intermittent fasting together.
Side effects of following a keto diet and intermittent fasting together:
Keto diet and intermittent fasting have side effects different from each other. Keto has constipation, diarrhea, and hair loss as its side effects. Intermittent fasting has low blood sugar, nausea, fatigue, and being hangry (a condition of being angry because of being hungry) as the side effects. So, what happens is that one going through both ends up having the side effects of both.
So, we can understand that as Keto and intermittent fasting have the same goal of losing body fats and being healthy, they can get combined and is achievable though it is very tough to do, and there is a high chance of failure all the time. I hope this article is going to help you.