In 2019, Intermittent Fasting and Keto Diet became the most popular weight-loss strategies of the year. Both are beneficial to your health from fat loss to improved mental clarity. But the question is, is it safe for both to be combined?
Intermittent Fasting (IF)
IF refers to only eating during a set period of time and strictly fasting the remaining hours. The most popular and the easiest fasting method to execute is the 16/8, meaning there is an 8-hour window to eat and 16 hours fasting. In this way, you are reducing your calorie intake, decreasing the insulin level, and burning fat faster. The concept of IF is when you consume more, more insulin is produced and the fat stores in the liver increase, thus becoming body fat. So when your body is in the fasting period, the fat stores are used as body fuel.
Here are some advantages of IF dieting:
- Reduced fat mass while maintaining muscle mass
- Improved metabolic health
- Reduced insulin resistance
- Stabilizes blood sugar levels
- Boosted brain function
- Increased energy levels
- Easy to maintain long term
- Ketogenic Diet
The Ketogenic Diet has gained popularity over the last year or two around keto dieters, nutritionists, and other health professionals. This form of diet plan is based on low-carb and high-fat so the body will produce its own ketones and burn fat for fuel. After a day or a week or 2, the body can become ketogenic.
The advantages of a ketogenic diet may include:
- Reduced body fat
- Improved appetite control
- Better diabetes control
- Improved cholesterol levels
- Improved metabolic health
- Improved mental clarity
- Combining Keto Diet and Intermittent Fasting
Both of these dieting methods aim to utilize fat-burning for energy and depletion of glucose of the body. Though there is only a little research on the benefits when the 2 are combined, it has been found that the process is faster. Combining both Keto Diet and Intermittent Fasting can be challenging and an unplanned diet can lead to nutritional deficiencies.
Example of a Keto / Intermittent Fasting Hybrid Diet:
|7:00 am||water with lemon|
|10:00 am||black coffee (option with coconut oil) or black tea|
|1:00 pm||salmon salad with avocado and olive oil dressing|
|3:30 pm||hard-boiled egg and cucumber|
|6:00 pm||grilled chicken with steamed green veggies|
|7:00 pm||herbal tea|
There is no one perfect diet that suits everyone. Each individual responds differently and it depends on one’s health status and current diet. You can simply begin by restricting your carb intake or implementing a fasting schedule to achieve your health goals. If you are just starting to go on a diet, try one first before you combine both. To be successful in a healthy diet plan, here are our tips:
- Track your food intake to measure the right macronutrient balance and calorie intake.
- Measure your ketone levels to see if you’re getting into a state of ketosis.
- Start with a moderate fasting approach and slowly adjust the eating window.
- Track your results.