Gone are the days when you had to strain yourself following yo-yo diets; now, you can ditch all those and embrace more effective options. Yes, I’m talking about combining keto and intermittent fasting. These dietary trends have similarities and differences, but who cares when you combine two easy-to-follow diets for effective weight management! It has worked wonders for me in getting my health back on track.
In this article, we will uncover the basics of keto and intermittent fasting, followed by the benefits and potential pitfalls of combining the two weight loss strategies. Let’s dive into this article to begin exploring!
What is Keto?
The keto diet involves following a very low-carb and high-fat diet. It involves reducing carb consumption to 20 to 50 grams daily, forcing your body to rely on the deposited fat and depleting it as an energy source. This metabolic process is called ketosis and is exceptional in getting rid of stubborn fat deposits. It has multiple other benefits, including preventing neurological diseases and treating epilepsy.
What’s Intermittent Fasting?
Intermittent fasting is an eating pattern that involves switching between normal food consumption and calorie restriction or fasting during specific time spans. You can follow any type of intermittent fasting routine, ranging from 16/8 and 5/2 to alternate-day fasting and more. An intermittent fasting diet is mainly used for weight loss; however, studies have revealed multiple health benefits. These include the prevention of cancer, type 2 diabetes, Alzheimer’s disease, etc.
What Are the Potential Benefits of Following a Ketogenic Diet While Practicing Intermittent Fasting?
At first glance, you may think of keto and intermittent fasting as different approaches, but they have multiple similarities at the core. Both trigger ketosis and promote fat burning. Moreover, their potential health benefits are also majorly crossed over. Both reduce insulin resistance, prevent type 2 diabetes, improve heart health, etc.
However, the question arises: “Can Intermittent Fasting Be Safely Integrated into A Keto Lifestyle?” If you are pondering the same query, we have the answer below.
Yes! Both Intermittent fasting and keto have the potential to complement each other. These act synergically to increase fat burning. The best part is that by combining these diets, you can ditch the common challenges often faced by those following one of these. These include:
- Those new to the keto diet will find it easier to stick to it as when accompanying keto intermittent fasting, they will have to think of and prep fewer meals.
- A ketogenic diet demands higher-fat food, which promotes the feeling of fullness without offering many calories. This makes intermittent fasting easier.
- Anti inflammatory diet that helps to reduce the risk of chronic diseases, improve heart health, and slow aging.
- Additionally, it promotes better digestion, reduces pain, and improves overall quality of life.
My Approach to Combining Keto and Intermittent Fasting?
When combining intermittent fasting and keto diet, you will have to follow specific meal timing strategies. I follow the 16/8 intermittent fasting method, I’ve put together a typical meal plan with an 8-hour eating window which is essentially the plan I follow each day. Let’s have a look at it!
Waking Up: After waking up, sip green tea, black coffee, water, or any other noncaloric beverage you choose.
Breakfast (11 AM): I usually break my fast with fruit (strawberries, raspberries and blueberries) with Greek Yoghurt, usually accompanied with mixed nuts such as almonds, walnuts or peanuts. Another option includes cooked eggs with sauteed spinach and avocado as sides.
Afternoon meal (3 PM): You can go with any of these options: Smoothie featuring high-fat nut milk or dairy milk with nut butter, berries, greens, or protein powder. Another option is salmon salad featuring seeds, avocado, cheese, shopped veg, and an olive oil-based dressing. You may add boiled eggs for some extra protein.
Dinner (6 PM): I tend to keep it pretty simple here, options includes steak or grilled fish with steamed non starchy veggies with butter or olive oil.
Dessert (Before 7 PM): The first option includes 90-100% dark chocolate square with a low caffeine green tea. The second one is heavy whipped cream with berries.
What Are the Potential Pitfalls of Following Keto and Intermittent Fasting?
Aside from the multiple benefits, combining keto and fasting also imposes drawbacks. These include the following:
- Fasting isn’t a suitable approach for children, pregnant women, or anyone with an eating disorder. So, this combination is a complete “No” for them.
- If you are new to both keto and fasting, you will find it hard to stick to both of them at the same time. It would be better to start with one thing at a time.
Wrapping It Up!
Keto and intermittent fasting are effective eating techniques that limit your calorie intake and force your body to deplete the body’s fat reserves and generate energy from them. Combining the two, you can double the advantages, increasing fat-burning and eventually supporting weight loss. However, this diet combination has its own pitfalls that must be considered.
We have also mentioned a sample meal plan for those new to these diets. You can follow this or make one of your own, including your favorite meal choices that are low in calories but high in fat. Hope you found this info worth reading. Stay tuned for more!
FAQ
How Does Combining Keto and Intermittent Fasting Affect Weight Loss?
Yes. Intermittent fasting keto can significantly affect weight loss by improving fat burning. As more fat is burned, your body will use more fat deposits to generate energy, and eventually, you will lose more weight.
Is Keto plus Intermittent Fasting good for you?
By combining keto fasting, you can enjoy excellent benefits, like increased weight loss, improved heart health, balanced sugar levels, and reduced insulin resistance. You can also prevent multiple diseases.
What is the best way to start combining intermittent fasting and keto diet for beginners?
Begin by familiarizing yourself with the basics of a ketogenic diet, focusing on high-fat, low-carb foods. Gradually extend your fasting periods, starting with a 12-hour fast and slowly moving towards longer fasting windows like the 16/8 method and 18/6 method.
How can I manage hunger while practicing keto and intermittent fasting?
Eating a high-protein diet with plenty of fiber can help suppress hunger during fasting periods. Additionally, the high fat content of the keto diet can increase satiety and make fasting periods more manageable.
How do I know if keto diet and intermittent fasting are working for me?
Monitor your progress by measuring changes in weight, energy levels, and overall well-being. Some people also use ketone testing strips to confirm they’re in ketosis. Remember, progress can vary, and it’s important to listen to your body’s signals.