Sunday, October 2, 2022

Is Intermittent Fasting Better Than Keto

Experts Recommend A More Gentle Approach To Diet Changes Ideally With The Help Of A Medical Expert

Keto & Intermittent Fasting…Better Together?

For people who are still looking to implement the benefits of keto or intermittent fasting, the experts recommend a slow and steady approach as well as consulting a nutritionist or medical doctor. Any diet, including keto or fasting, with the intention of quick weight loss is less likely to be sustainable over time, Limansky said.

“It’s not a diet, it’s a lifestyle change, a long-term solution to metabolic issues people are facing.” he said. “I look at it as this is how I’m going to live for the rest of my life, as a side effect I’ll lose weight. Focus on health first, and not weight loss.”

The takeaway here is that like other extreme dieting strategies, like very low calorie plans, it will likely work for weight loss, but it’s not worth it long-term, Limansky said.

And not everyone needs to fast, or do keto, to feel good or lose weight , Cucuzzella added. Simple principles like avoiding processed food and added sugar can make a big different for many people, without the added stress of complicated diet plans or obsessive carb counting.

“It’s a choice. Not all people need to do this,” Cucuzzella said. “If people are hungry, they’ll eat. If they lose weight and muscle, they’ll shut metabolic rate down and gain the weight back. But if people do the basics, it takes care of a lot of problems.”

Read more:

So Which One Is Better

Weight loss journey is hard but not impossible, Different people choose different methods to do so.

Some people might choose to go with intermittent fasting while some might choose the keto diet. It does wonder if you mix keto diet with intermittent fasting. But some people choose it while some avoid it.

It is best to go for intermittent fasting as it is easy to do for a long run and doesnt have harsh regime having no carbs.

But before going on intermittent fasting or keto diet or both do consult it with a dietician or medical practitioner.

Practical Application: Tim Ferriss 3 Day Ketosis Boost

If you want to raise your ketone levels or kickstart your ketogenic journey, try a 3-day fasting protocol like the one below. If intermittent fasting doesnt sound like its something that can work for you, you can also kickstart your keto diet by fat fasting.

Thursday Evening

  • Eat a ketogenic dinner and make that the last meal of the day. Go to bed as normal.

Friday Morning

  • Get out the door and walk within 30 minutes of waking. Drink coffee or tea if needed, but it is best to limit your caffeine intake because it will cause you to excrete more minerals and fluid than usual.
  • Bring at least 1 liter of water, with some added unrefined salt, and sip as you walk to avoid cramping.
  • Walk for 3 to 4 hours, sipping water as needed.
  • Arrange phone calls or something similar for your walk to make the time productive.
  • The idea behind the walk is that you use up your glycogen stores, forcing your body to move more quickly into deep ketosis. The quicker you get into ketosis, the less time you spend feeling drained.
  • If you prefer to shorten the time frame, you can do a 45-60 minute bout of HIIT exercise.

Friday Day

  • Consume MCT oil 2-3 times throughout the day.
  • An affordable, good quality MCT Oil we recommend is NOW Foods MCT Oil.
  • This provides you with energy until your ketone levels elevate naturally.

Saturday Morning

Saturday & Sunday Day

Sunday Evening

  • Break your fast with your favorite ketogenic meal. Take a look at our Keto Recipes to find your new favorite!

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Intermittent Fasting Vs Keto Diet: Final Thoughts

Used independently or together, the KetoDiet and Intermittent fasting have a lot of fans, but both systems may be moredifficult to adjust to than a normal low-calorie diet.

However, if you are obese or overweight,any system that works is worth exploring. The Keto Diet involves extremelifestyle changes though. So does intermittent fasting. Be wary about makingsuch changes unless you are in excellent health. Especially if you are thinkingof combining the two diets.

If you are planning of doing either diet ora combination of the two, the best thing to do is discuss the matter with yourdoctor and see what they advise.

About Eloise Bel

Eloise Bel Eloise is an experienced journalist with a strong grounding in holistic nutrition. She has an in-depth knowledge of the supplement industry and has been specializing in the weight loss sector since 2008.

Skipping Food For Long Periods Isnt Easy

Jorge Cruise Insists Intermittent Fasting Is

According to an article from Harvard T.H. Chan School of Public Health, the failure rate for intermittent fasting is up to 65 percent. Yes, that means that over half of people who try intermittent fasting might quit.

Its not necessarily their fault. Its just that people are meant to eat. Theres even a belief among some experts that were hard-wired to overeat, such as this RAND research brief suggests.

Sure, on the days when youre busy, it might not be such a big deal to go 12 hours without food, but what about on a lazy Sunday afternoon? All you can think about is your rumbling stomach. You try to drink water, but its not enough to quell your hunger.

The keto diet doesnt put you in that sort of situation. You can eat three meals a day and even snacks and dessert. If your meals are keto-friendly, then youll stay in ketogenesis, which should help the pounds come off.

Of course, the fewer calories you eat, the better, just as with any diet.

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The Right Way To Start An Intermittent Fasting Keto Diet

At the Cleveland Clinic, practitioners do not advise people to start both keto and IF at the same time. Its a huge shock to your system to switch from glucose as fuel to ketones, and implementing IF is a significant change, says Kwasnicka. For that reason, people would start with keto. After being on the diet for a couple weeks to months, they might consider IF.

Its also important to choose the correct timing. For their patients, Kwasnicka suggests a 12- to 16-hour fast. For many people, not eating 12 hours a day is a natural habit anyway and doesnt require skipping meals.

To start, consider delaying breakfast to get your body accustomed to going longer stretches without eating, suggests Shemek. When youve adjusted to your new eating pattern, reintroduce breakfast earlier in the day and extend your overnight fasting time, as eating breakfast not only leads to better cognition, but also improved metabolism and insulin sensitivity, according to a study published in August 2018 in the American Journal of Physiology-Endocrinology Metabolism. As for the length of time to stay on keto-IF, she recommends doing keto-IF for no more than six months and then transitioning to a more standard low-carb diet.

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How Does Intermittent Fasting Work

An intermittent fasting diet is a form of dietary restriction that cycles between periods of eating and fasting. Intermittent fasting has been shown to have profound effects on the human body, including weight loss, reduced disease risks, and slowing down the aging process.

Intermittent fasting works similarly to the keto diet, especially in the process of ketosis. By restricting foods we force our body to generate ketones.

When we eat food, the carbohydrates in food are broken down into glucose.

In the intestines, it is absorbed, then transported to different organs in the bloodstream. Glucose is a key source of energy for cells throughout the body, which convert it into ATP for immediate use or store it in the form of glycogen and fats.

When we dont eat for a longer time and there is no glucose available in our body. At this moment the liver uses glycogen. To provide the body with energy, glycogen is converted to glucose.

Usually, it takes around 10 to 12 hours to use up all of the reserve glycogen stores. For an active person, it may take less time.

Once the reserve of glycogen in the liver runs out, the body taps into energy stores which are in fat cells. The body uses these fat cells as free fatty acids for energy.

If you increase the fasting time long enough the body burns the extra fat for energy in the body. Several benefits can be gained from losing excess fat.

Please read this article How Does Intermittent Fasting Works to learn more.

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Negatives Of The Keto Diet

If it sounds so good and it has all these good side effects, why wouldnt we recommend it? There are some downsides of the keto diet. One is kidney stones. In place of the carbohydrates that youre not eating, you end up eating a lot more fat and a lot more protein, and a high protein diet ends up causing kidney stones. Its just what happens. Its just one of the risks, one of the pitfalls, of changing the macronutrients inside your diet. So kidney stones are a real risk.

Nutritional deficiencies, vitamin deficiencies, mineral deficiencies are another common side effect that happens with this keto diet. And again, it happens because in avoiding carbohydrates, youre avoiding a lot of fruits and vegetables. Fruits and vegetables are jam-packed with a lot of vitamins, nutrients, a lot of minerals, and if youre not getting them in your diet, then you have to supplement with them. So as youre giving up carbohydrates, youre also maybe giving up some of these other nutrients, which is actually a really bad thing.

Similarities Between The Keto Diet And Intermittent Fasting

Keto vs Intermittent Fasting – Which Is Better?

The keto diet, or ketogenic diet, is a low-carb, diet designed to help you lose weight. The intermittent fasting diet is an eating pattern in which you limit your food intake to a particular window of time each day.

Mostly there are many differences between the keto diet and intermittent fasting but there are a few similarities also

  • keto diet and intermittent fasting both are intended to make the body more efficient at burning the extra fat.
  • The keto diet and intermittent fasting both restrict food intake in different forms.
  • keto diet and intermittent fasting both do not require you to do exercise. although doing exercise will always be beneficial for both the process
  • Studies show that the keto diet and intermittent fasting both are beneficial for many autoimmune diseases like diabetes and heart disease
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    Intermittent Fasting And The Keto Diet

    There is no reason these two strategies need to be mutually exclusive. Many, if not most people who practice intermittent fasting combine the eating pattern with a low-carb, slow-carb, or no-carb diet to accelerate their results. By practicing intermittent fasting while on keto, you can take advantage of the benefits that both offer. Both methods help people drop weight without restricting calories while improving blood sugar, cholesterol, and blood pressure.

    As discussed, being in a fasted state helps raise your ketone levels by keeping insulin low and being in ketosis while fasting allows you to burn fat for fuel. Another benefit of using them in tandem is that following the keto diet during fueling windows promotes satiety and can decrease hunger and cravings allowing you to fast for extended periods.

    Can Intermittent Fasting And Keto Work Together

    Dr. Gustin says, “Intermittent fasting and ketosis work wonderfully together. Intermittent fasting helps raise levels of ketones by keeping insulin low, and being in ketosis while intermittent fasting allows you to burn fat for fuel and decrease appetite.” Dr. Axe agrees, saying, “It is actually ideal to do intermittent fasting in tandem with the ketogenic diet. When it comes to fasting, an advantage of the keto diet is that it can help to decrease hunger and cravings, make it easier to comfortably go longer periods without eating.” So, if you really want to go all in, it looks like IF and keto actually work really well when done at the same time.

    With 2018 New Year’s resolutions closing in quickly, are you up for the challenge?

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    How Intermittent Fasting Works: Insulin Reduction Ketone Production And Autophagy Induction

    From a weight-loss perspective, intermittent fasting works by making it harder to overeat throughout the day. A simple rule like skip breakfast or only eat between 5 pm and 8 pm, can help prevent you from reaching for snacks or drinking calorie-dense beverages throughout the day that contribute to weight gain.

    Even if you do build up a ferocious appetite while fasting, youll still find it difficult to overeat. In fact, intermittent fasting tends to decrease daily energy consumption and promote fat loss.

    This means that you may be able to eat as much as you want and reach your goals as long as you stick to a shortened eating window or a limited number of meals.

    When you first try intermittent fasting, your body will need to adjust itself to this new eating schedule. You may be hit hard by hunger pangs and potent cravings at first, but they will soon dissipate as your cells feast on stored fat and ketones.

    The key mechanisms behind your ability to fast, lose fat, and improve your health throughout the process are insulin reduction, ketone production, and autophagy. As we accumulate time in a fasted state, our insulin levels decrease incrementally. This promotes the release of fat from our fat cells and stimulates the ketone-producing process known as ketogenesis.

    As you continue your fast, youll enter a deeper state of ketosis, become more efficient at burning fat, and ramp up the self-cleaning process known as autophagy.

    So How Can They Work Together

    An Expert Says That Intermittent Fasting on Keto Can ...

    “Since many of the benefits seen in intermittent fasting are also seen in the keto diet ,” Lakatos says, “Fllowing both diets at the same time may provide additional benefits.”

    For starters, fasting encourages your body to use fat for energy rather than glucose and so does the keto diet, which means “intermittent fasting may help those following the keto diet to achieve ketosis more easily,” Lakatos Shames says.

    “Research also shows that intermittent fasting increases body fat loss, which could accelerate body fat loss for those on the keto diet,” she says. “Other studies have shown that intermittent fasting may help to maintain muscle during weight loss and also be beneficial for energy levels. This may be especially helpful for those following a keto diet who are looking to lose some weight and have better exercise results.”

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    Positives Of Intermittent Fasting

    Now lets talk about why I recommend intermittent fasting. Intermittent fasting is any eating pattern that cycles between fasting and eating, and fasting means that youre not consuming anything dietarily. So the easiest way to do it, the easiest way to think about intermittent fasting, is if you could cram all of your eating into eight hours, that would mean that 16 hours a day youre not eating and thats considered that fasting period. And 8 hours a day you are eating, whether its one meal or two meals or ten meals, youre getting all of your calories in that shorter time period.

    And what that ends up doing is during the time that youre fasting, the 16 hours, your body is finding different ways to go about feeding itself or maintaining itself, and it will give you similar effects to that ketosis diet, although not quite the same way. Thats the easiest way to think about it. The way most people do it is to cram all of your meals into eight hours. There are other ways to do it. You could do a 5-2, which is to eat normally five days a week, and on two non-consecutive days, you cut your calories way down to like 500 or 600 calories. You then go back to eating regularly the next day. What that does is similar to that same 16-8 idea of cramming all your meals into an eight hour period.

    Can You Lose Weight Intermittent Fasting Without Keto

    I get asked this question quite often from individuals who found keto and IF but want to move to a diet with more moderate carbohydrates.

    Can you lose weight intermittent fasting without keto?

    And the answer is of course, you can.

    You can lose weight without keto AND without intermittent fasting. You may have had trouble losing weight previously, and keto and/or IF seemed like the holy grail, but it was just another means to an end.

    As the saying goes, there’s more than one way to skin a cat.

    You can look at both keto and intermittent fasting as tools you can implement when the time is right, but don’t confuse that with them being THEE only tools you can use for weight loss, weight maintenance, or even weight gain if that’s what you’re after.

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    Do Ketogenicdiets Mimic Fasting

    Humans evolved to be in ketosis virtually most times of the year they wouldfrequently fast, miss out on meals, experience famine, and got to eat carbs onlyduring certain times of the year. Even babies are born in ketosis and they getketones from their mothers breast milk.

    Ketogenic diets were originally created to treat epilepsy in children.Doctors noticed that their patients who fasted didnt experience any seizuresand their symptoms improved. This happens because ketones start to replaceglucose in the brain and provide sufficient energy to all cells of the body.The problem is you cant fast indefinitely and need to eat at some point.

    A therapeutic ketogenic diet thats 5-10% carbs, 15-20% protein, and 75-80%fat mimics some aspects of fasting. It will make your body produce and utilize ketonesfor fuel, which on the metabolic level has many similarities with being in afasted state.

    Ketone bodies are more than a fuel source theyre also signaling molecules that affect your physiology on an epigenetic level. They turn on different pathways and genes that have e beneficial effect on the body regardless if theyre coming from fasting or eating keto.

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