Can I Combine Keto Diet With Intermittent Fasting?

While some experts say combining a keto diet with intermittent fasting can help you lose weight faster, others see it as an unnecessary challenge.

Keto diets and intermittent fasting both encourage your body to burn fat. The difference is that the keto diet doesn’t restrict when you eat. Instead, it works by removing carbohydrates from your diet.

Both of these approaches to weight loss require a strong commitment, and they are highly effective. You will experience uncomfortable side effects, which might be more than you can handle, so it’s best to start slow and choose either the keto diet or intermittent fasting when you’re first starting.

After you have experience with the keto diet and intermittent fasting, combining the two is safe for most people. Always consult your doctor if you have medical conditions.

Key Takeaways

• The keto diet and intermittent fasting are both effective approaches to weight loss, but they can be challenging to follow and may cause uncomfortable side effects.
• Combining the keto diet with intermittent fasting is safe for most people who have experience with both, but it’s important to listen to your body and consult with your doctor if you have medical conditions.
• The keto diet focuses on high-fat, low-carb meals to put your body into ketosis, while intermittent fasting splits your day or week into eating periods and fasting periods.
• Both approaches require a strong commitment and a balanced, healthy diet, including nutrient-dense foods and plenty of hydration.
• The key to successful weight loss is consistency, patience, and being kind to yourself along the way.

The Keto Diet

The ketogenic diet focuses on high-fat, low-carb meals. When you eat less than 50 grams of carbohydrates per day, your body enters ketosis, which is when it starts breaking down stored fat to use as a fuel source.

The keto diet helps you lose weight and can reduce your risk of diseases like Alzheimer’s, heart conditions, and diabetes. Keto diets also normalize insulin resistance and increase mental awareness.

Intermittent Fasting

Intermittent fasting has the same benefits as the keto diet because it works in much the same way by letting your body take a break from digesting carbohydrates and easily digestible sugars.

Intermittent fasting splits your day or week into eating periods and fasting periods. During your eating period, you can eat anything you want.

A high-protein, high-fiber diet works well with intermittent fasting because your body will feel full much longer after eating a hearty meal. Consuming large amounts of refined carbs while intermittent fasting doesn’t work because your body digests them too quickly, and you will struggle to maintain your fast.

Using a fasting app can help you stay focused and improve your chances of success with intermittent fasting. Some apps will prompt you to track your meals, moods, and energy levels.

Combining Keto and Intermittent Fasting

The keto diet works because it puts your body into ketosis. You do not need to fast to reach ketosis, so it isn’t necessary to combine fasting with the keto diet.

You can use a ketone meter to test your blood levels to see if you are in ketosis. They are more accurate than urine test strips and can be more convenient.

When you use the ketogenic diet, your body will enter ketosis after about 2-4 days and convert stored fat to glucose. When you are using intermittent fasting, your body can convert fat to glucose in as little as 12 hours.

It can be tough to go 12 hours without eating when you’re on the keto diet, especially when starting.

Pay attention to signals from your body if you try to use both the keto diet and intermittent fasting. If you experience adverse effects such as fatigue and irritability, switch to just one.

Side Effects of Ketosis

Intermittent fasting and the keto diet have similar side effects. Particularly with the keto diet, people will notice flu-like symptoms. Other symptoms that are common for both include:

• Fatigue
• Headaches
• Hunger and food cravings
• Dry mouth
• Bad breath
• Nausea

You might also experience increased awareness and higher energy levels during the keto diet and intermittent fasting.

The Takeaway

Weight loss doesn’t happen overnight, and you should take it slow to start even though you’re ready to get going.

The keto diet and intermittent fasting both produce good results, but they take time, and it isn’t necessary to combine them.

FAQ

• Can I combine the keto diet with intermittent fasting?

Yes, it is possible to combine the keto diet with intermittent fasting.

• What is the keto diet?

The keto diet is a high-fat, low-carbohydrate diet that aims to induce a state of ketosis in the body, where it burns fat for energy instead of carbohydrates.

• What is intermittent fasting?

Intermittent fasting is an eating pattern involving alternating fasting and eating periods. It doesn’t specify which foods to eat but when to eat them.

• How do I combine the keto diet with intermittent fasting?

To combine the two, you can limit your eating window during intermittent fasting to when you consume high-fat, low-carb foods as part of your keto diet.

• What are the benefits of combining the keto diet with intermittent fasting?

Combining the keto diet with intermittent fasting can improve weight loss, better blood sugar control, and increased energy levels.

• Are there any risks associated with combining the keto diet with intermittent fasting?

Combining the two diets may lead to low blood sugar levels, constipation, and other digestive issues, especially if you’re not drinking enough water.

• Should I consult a healthcare professional before combining the keto diet with intermittent fasting?

It’s always a good idea to consult with a healthcare professional before starting any new diet or lifestyle changes, especially if you have any underlying health conditions.