Keto and intermittent fasting have shown proven benefits for weight reduction.

Many health influencers and diet specialists swear by both of these current trends. But does it work when you combine both trends?

Let us find out in this blog.

Intermittent Fasting

Intermittent fasting is a proactive method to boost weight loss. It involves the periodic consumption of lesser-calorie food during a specific period.

Intermittent fasting is practiced in multiple ways, such as the 5:2 method, alternate-day fasting diet, Warrior diet, and the most popularly used 16/8 method.

Although IF is a weight reduction technique, it has shown other health benefits. People who practice Intermittent Fasting experience improved cognitive function, better insulin regulation, and reduced inflammation.

Ketogenic Diet

Ketogenic Diet is a high-fat-based eating method that also significantly reduces carb intake.

The ketogenic diet compels the body to rely on fats for extracting energy instead of glucose. It is done by reducing the carb intake to 20 to 50 grams a day.

The body actively breaks down fats to form ketones, an effective energy source. This process is called Ketosis.

Besides helping you shed kilos, the Keto diet is extremely beneficial in medical conditions such as epilepsy and neurological disorders. It is helpful in diabetes and lowering heart risks, etc.

Results of Combining the Keto Diet with Intermittent Fasting

A ketogenic diet coupled with the benefits of intermittent fasting could offer miraculous results.

Speeds Up the Ketosis Process

The ketosis process is accelerated by including intermittent fasting in your diet. Insulin and glycogen levels in the body decrease during the fasting process. Naturally, your body looks for fats as an alternate energy source. In this way, the Ketosis process functions much better than practicing the Keto diet alone.

More Fat Reduction

The body reserves both stubborn fat and liquid fat. While liquid fat is easy to reduce, stubborn fat is challenging to get rid of. Intermittent Fasting improves metabolism and promotes thermogenesis, i.e., heat production. Through thermogenesis, the body begins to burn the stubborn fat stores, which in turn is consumed by the body as the primary energy source.

Another plus side of practicing intermittent fasting is that mass weight preservation happens. This way, your energy is reserved, and your athletic performance improves.

As per clinical studies, Intermittent fasting helps curb hunger pangs and promotes a full feeling which may lead to further weight loss.

Should You Practice Both Techniques Together?

Different body types have different needs. Oftentimes, your body has different nutritional needs, and you may experience certain reactions to the kind of food it is expected. You should avoid or discontinue combining both dieting techniques under the following conditions:

1. Pregnant and lactating women should consult their dietician before starting any diet.
2. This form of diet is not appropriate for people with eating disorders.
3. Women with health conditions such as heart ailments, diabetes, and thyroid should seek a doctor’s advice before starting their journey.
4. Discontinue if you experience side effects like irritability, overeating, and tiredness.
5. If you feel bloated throughout the day, try practicing each individually.

Some people may benefit from combining the keto diet with intermittent fasting, while it might not show as much of a result in some. And it is quite natural. Try and identify a method that suits you best. Practice diligently and consistently once you’ve found the best method.

Types of Keto Diets

Here are some iconic ketogenic diets to add to your routine.

• Standard ketogenic diet: The ratio between fat, proteins, and carbs is 70:20:10. The carb quantity is extremely low.
• Cyclical ketogenic diet: This diet trends follow a patterned diet where you dedicate a few days to high-carb food and the rest days to follow a ketogenic diet. Follow a keto diet for 5 days and regulate with a 2-day high-carb diet.
• Targeted ketogenic diet: This diet involves the intake of carbs around workout periods.
• High protein ketogenic diet: This diet focuses on high protein intake. The percentage count would look like 60 percent fat, 35 percent protein, and 5 percent carbs.

Subjects like high-protein and standard ketogenic diets are well-researched from all other diet plans. However, the other two forms are extremely popular among athletes and bodybuilders.

Bottom Line

There are many fasting diet plans available today. A ketogenic diet for intermittent fasting boosts metabolism and helps burn stubborn fat more effectively. This could work for you based on your nutritional requirements, health conditions, hormonal structures, and other factors. Start your weight loss journey with these amazing trends.