What is keto and intermittent fasting?

What is Keto?

Introduction to Keto

The ketogenic diet, commonly known as keto, is a low-carb, high-fat diet that has gained popularity for its potential weight loss and health benefits. The basic principle of the keto diet is to drastically reduce carbohydrate intake and replace it with fat. This reduction in carbs puts the body into a metabolic state called ketosis.

Understanding Ketosis

When in ketosis, the body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which, along with the increased ketones, have numerous health benefits.

Types of Keto Diets

There are several versions of the ketogenic diet, including:

• Standard Ketogenic Diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical Ketogenic Diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted Ketogenic Diet (TKD): This version allows you to add carbs around workouts.
• High-Protein Ketogenic Diet: Similar to standard keto but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

Foods to Eat and Avoid

On a ketogenic diet, you should base your meals around these foods:

• Meats: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
• Fatty fish: Such as salmon, trout, tuna, and mackerel.
• Eggs: Look for pastured or omega-3 whole eggs.
• Butter and cream: Look for grass-fed when possible.
• Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella.
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

Avoid foods rich in carbs, such as sugary foods, grains or starches, fruit, beans, root vegetables, low-fat or diet products, and unhealthy fats.

Health Benefits and Risks

The ketogenic diet has been shown to help with weight loss, diabetes, epilepsy, Alzheimer’s disease, and more. However, it’s not suitable for everyone and can have side effects, such as the “keto flu,” which typically passes after a few days. Before starting a keto diet, it’s important to consult with a healthcare professional, especially for those with pre-existing health conditions.

What is Intermittent Fasting?

Introduction to Intermittent Fasting

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods you should eat but rather when you should eat them. The main focus is on the timing of meals, rather than calorie restriction.

Popular Methods of Intermittent Fasting

There are several different methods of intermittent fasting, each splitting the day or week into eating and fasting periods. Some popular methods include:

• The 16/8 method: Also known as the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
• Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
• The 5:2 diet: With this method, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other five days.

Benefits of Intermittent Fasting

Intermittent fasting has been shown to have various health benefits. These include weight loss, improved metabolic health, protection against disease, and potentially extended lifespan. When we fast, several things happen in our body on the cellular and molecular level. For example, the body adjusts hormone levels to make stored body fat more accessible, and cells initiate important repair processes.

Who Should Avoid Intermittent Fasting

Intermittent fasting is not for everyone. It’s not recommended for individuals who are underweight or have eating disorders. Women who are trying to conceive, pregnant, or breastfeeding should also avoid intermittent fasting. People with certain health conditions or those taking specific medications should consult their healthcare provider before starting an intermittent fasting regimen.

Combining Keto and Intermittent Fasting

Keto and intermittent fasting can be combined for potentially greater health benefits. The combination can help the body reach ketosis more quickly, as fasting also helps lower insulin levels and burn fat. However, this combination should be approached with caution and ideally under the guidance of a healthcare professional.

 

Challenges and Considerations in Combining Keto and Intermittent Fasting

Combining a ketogenic diet with intermittent fasting can be challenging, especially for beginners. It requires careful planning to ensure nutritional needs are met. Monitoring your body’s response is crucial, as combining these two approaches can be intense. It’s important to listen to your body and adjust as necessary.

Adjusting to the Combined Approach

Initially, you might experience increased hunger or fatigue as your body adapts to burning fat for fuel instead of carbohydrates. It’s also common to experience symptoms of the keto flu when first starting a keto diet, which may be intensified when combined with intermittent fasting.

Nutritional Considerations

When following both keto and intermittent fasting, it’s vital to focus on nutrient-dense foods during eating periods. This ensures your body gets the necessary vitamins and minerals. Hydration is also key, especially since a keto diet can lead to increased water loss.

Potential Benefits of the Combination

The combination of keto and intermittent fasting can lead to quicker weight loss, improved metabolic health, and possibly better control of blood sugar levels. Some people also report improved mental clarity and energy levels once they adjust to the lifestyle.

Exercise and Lifestyle

Incorporating exercise can enhance the benefits of keto and intermittent fasting. However, it’s important to adjust the intensity and timing of workouts to match your eating schedule. A balanced lifestyle, including adequate sleep and stress management, is also crucial for the success of this combined approach.

Consulting Health Professionals

It’s highly recommended to consult with a healthcare provider or a nutritionist before starting this combined regimen. They can provide guidance tailored to individual health needs and goals, and help monitor progress and adjust the plan as needed.

Sustainability and Long-Term Considerations

Sustainability is a key factor when combining keto with intermittent fasting. This lifestyle may not be suitable for everyone in the long term. It’s important to find a balance that works for your body, lifestyle, and health goals. Regular health check-ups can help ensure that the diet is not adversely affecting your health.

Adapting to Individual Needs

Each person’s body responds differently to dietary changes. What works for one person may not work for another. It’s important to be flexible and willing to adjust the approach based on individual responses and preferences
Conclusion

The combination of a ketogenic diet with intermittent fasting can offer significant health benefits, but it requires careful consideration, planning, and monitoring. With the right approach and professional guidance, it can be an effective way to improve health and achieve specific wellness goals.