Implementing a keto and intermittent fasting routine can have a wide variety of benefits. The two diet trends go hand-in-hand.
Keto and intermittent fasting have become the latest popular approaches to weight loss. Intermittent fasting has proven its worth, along with the keto meal plan. People have been wondering why and how to combine the principles of the ketogenic diet with practicing intermittent fasting, and whether it’s safe. This guide will answer those questions.
What is the Keto Diet?
The ketogenic diet implements meals that are very low in carbohydrates and high in fats. Examples of ketogenic foods include many types of meat, fish, eggs and certain nuts. By following this diet, your body reaches a state of nutritional ketosis. When your body reaches this stage, the lack of glucose in your bloodstream forces your body to burn stored fats to use as a source of energy.
Using macro calculators assist in creating the perfect ratio of proteins, net carbs, and fat intake for individuals to achieve their desired results.
Most people implement the keto diet to lose weight, but there are many other health benefits as well. Increased energy levels, blood sugar level balance, mental clarity, and improved inflammatory response are some of the advantages of following the keto diet.
What is Intermittent Fasting?
It’s amazing how skipping a few meals can positively impact weight loss. Of course, there’s more to intermittent fasting than that.
Intermittent fasting is a relatively new technique that’s often used as a supplement to an existing diet. It involves implementing an eating cycle where you alternate patterns of eating and fasting. So, instead of telling you what to eat, intermittent fasting tells you when to eat.
For example, you can fast for 16 hours a day and eat for eight hours a day, which is also known as the 16:8 ratio. While this may seem daunting, you can incorporate the time you sleep as the time you fast. So, if you eat your first meal of the day at noon and eat your last meal of the day before 8 p.m., you would be right on track.
Other cycles include the 5:2 ratio which involves eating for five days a week and fasting for two days a week. You can also fast every other day, with a fasting day limiting your calorie intake to 500 calories.
The intermittent fasting phenomenon has been proven to improve metabolic health, promote weight loss, and protect the body from diseases.
Benefits of Keto and Intermittent Fasting
Intermittent fasting and the keto diet may represent two completely different dieting trends, but when practiced simultaneously they create a powerful team. These two techniques work in synergy to boost optimal weight loss, increase energy levels, and attack plateaus.
Plus, when people are on the keto diet and reach a consistent state of ketosis, they have low insulin and blood glucose levels. This puts your body in fat-burning mode and reduces one’s appetite due to high ketone levels.
If a person is already implementing a keto diet, it’s rather simple (and logical) to include intermittent fasting. At the same time, an individual who dives into intermittent fasting on a high-carb diet can feel irritable, weak and shaky. This happens because long periods without food on a high-carb diet can lead to extreme drops in blood glucose levels, increasing hunger hormones and the feeling of hangry. It can be extremely difficult to maintain a consistent intermittent fasting routine under these extreme circumstances.
So, when you combine the keto diet and a regular intermittent fasting schedule, you’re getting the best of both worlds. You burn an optimal level of fat while increasing energy levels. Plus, you eliminate the struggles of intermittent fasting on a high-carb diet.
The combination of the two trends will increase ketone levels to keep insulin levels low and burn fat for food while simultaneously fasting to reduce your caloric intake.
Is Keto and Intermittent Fasting Safe?
It may seem daunting to balance a keto diet while intermittent fasting. It’s 100% safe to incorporate both trends into your weight loss plan. Instead of viewing this as needing to maintain two diets, view it as each diet complementing each other.
There are a few tips you should follow before combining keto and intermittent fasting. For starters. make sure you’re eating enough food. Intermittent fasting encourages a caloric deficit to burn body fat, but it’s also essential that you’re still eating healthy to avoid malnourishment.
You should also track your ketone levels so that you don’t overconsume carbs. You can accidentally kick yourself out of ketosis and ruin the benefits of the keto-intermittent fasting combination.
Keto and Intermittent Fasting Results
If you’re to reach a successful state of ketosis and effectively practice intermittent fasting, the combination of these two diets can have incredible results. Not only does this combination burn an insane amount of calories, but it also suppresses hunger.
By eliminating high levels of body fat and blood sugar, you can achieve amazing health benefits. It can reduce cholesterol, promote mental clarity, increase energy levels, prevent cancer, and even slow the aging process. It’s also been known to assist patients with diabetes to eliminate their medications.
The Bottom Line
Implementing a keto and intermittent fasting routine can have a wide variety of benefits. The two diet trends go hand-in-hand. You won’t beat yourself up trying to incorporate them. Instead, you will find that both diets complement each other quite nicely.