There must be times when you have scrutinized the perfect figures of your friends or any model following either keto or intermittent fasting. Is it your next target too? If so, you must first have some idea about it. Like many others, are you also looking to supercharge your weight loss journey by following keto and intermittent fasting together? In this article, you will get to know about the keto diet, intermittent fasting, and the results of combining the two.
Brief Introduction of the Two Dietary Fads
Following diet plans, like keto and intermittent fasting, have become the latest trend to stay fit and energetic. Have a look at what it is:
To get started, you must first know what a keto diet is. In a keto diet, a major portion of the plate is filled with fats. Then comes a moderate amount of protein and carbs, fulfilling 5 to 7% of the daily calories. A good amount of healthy fats should be used that can cover your 70% to 80% of daily calories daily.
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Alicia Galvin, R.D., an official dietitian in Texas, explains that this is key to getting your body in ketosis. In this way, the body shifts from burning carbs to fats quickly. Despite the fact the keto diet is largely known for losing and maintaining weight, it is also beneficial for controlling blood sugar and insulin levels.
Intermittent Fasting has recently become a top choice among many women to melt fat. A good thumb rule to follow in this diet plan is to eat healthy within a certain timing. The eating window can vary from one dieter to another. However, the most adopted one is 16:8; that is fasting 16 hours day and night, and then eating in the 8-hour window.
You can also go for a different approach and fast for a whole day once or twice a week. Or maybe eat whatever healthy stuff you like for five days and then strictly drop your calories to 600-700 for at least two days.
Irrespective of the intermittent fasting model you choose, IF helps you lose weight naturally by controlling your daily caloric intake. It is also said to regulate insulin levels in the body, a hormone responsible for creating a healthy glucose environment.
What Would you Get from the Combo of Keto and Intermittent Fasting?
Since there hasn’t been any proper research behind following the two diet plans together, we recommend you to stay away from it.
You can follow the keto and intermittent fasting together, but no one is sure how the body will react. Also, do remember you are already depriving your body of essential minerals, vitamins, and other nutrients in the keto diet.
Mark Sherwood, N.D., of the Functional Medicine Institute in Tulsa, Oklahoma, highlights how improperly the following keto would not bring you any benefit. Increasing fat and meat content, and depriving the cells of vegetable nutrition, would instead start causing harm.
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Now, coupling it with intermittent fasting would further add layers of stress to your body. Galvin explains that following both diets together can cause unnecessary pressure on the body and is not safe to do so.
It can increase the risk of malnutrition by keeping you under severely restricted calories. Also, there is a risk of affecting the hormonal system by damaging the function of the adrenal gland.
The Bottom Line
Never go for two diet plans together. If it is difficult for you to choose one, we recommend doing intermittent fasting as it does not have many side effects. Keto may be dangerous for those who have health complications. Other than that, it can cause keto flu in healthy individuals. Meanwhile, intermittent fasting, if followed properly, can trigger ketosis itself.