Intermittent Fasting vs Keto

Key Takeaways

• Intermittent fasting and the keto diet are two popular ways to lose weight and improve overall health, but they approach eating differently. Intermittent fasting is about when you eat, while keto is about what you eat.

• Both diets have unique benefits, with intermittent fasting helping to improve glucose levels, boost metabolism, and reduce inflammation, while keto is thought to improve insulin sensitivity, promote weight loss, and reduce inflammation.

• The key differences between the diets are that keto is more restrictive in what you can eat, while intermittent fasting focuses on when you eat. It's important to consult with a healthcare provider before starting either program to ensure you're getting all the nutrients your body needs.

• Both diets may be effective in treating type 2 diabetes, but keto may have a slight advantage in blood sugar management due to its carbohydrate restrictions. However, both diets can be effective in managing blood sugar levels when combined with fasting.

• Choosing the right diet depends on individual lifestyle and preference. If you want more freedom in what you eat, intermittent fasting may be for you. If you want to eat regularly but watch what you eat, then you may do better with keto.

Benefits of Intermittent Fasting

Intermittent fasting helps you lose weight, improve your glucose levels, boost your metabolism, and reduce inflammation. The longer you fast, the more you’ll rest your gut to improve digestion. The key is that to maintain these benefits, you have to remain in a calorie deficit - meaning you need to burn more calories than you eat. Intermittent fasting helps you do that by limiting your eating windows, helping you focus on eating during certain periods of time. That doesn’t mean you can eat what you want on intermittent fasting. You should still focus on healthy eating, but you’re not limited to what.

Benefits of Keto

The ketogenic diet - keto for short - is a low-carb diet where you get most of your calories from fat and protein. By doing so, your body will enter into ketosis, which is when your body converts fat to ketones, which are used for energy. This is how you lose weight, which will be rapid at first. This typically water weight, so don’t get discouraged if your progress slows after the first few weeks. While some diets also make you use muscle mass as a side effect, keto does not. It’s also thought to help improve insulin sensitivity, reduce inflammation, and more.

What are the Differences?

Let’s discuss the key differences and some of the pros and cons of each diet.

• Diet 

Keto is more restrictive in what you can eat. You’re supposed to get about 90 percent of your daily calorie intake from fat and protein, with only 10 percent from carbohydrates. Many people who are on keto suffer from nutrient deficiencies, so you may need to supplement with daily multivitamins. 

Intermittent fasting, on the other hand, focuses on when you eat rather than what you eat. Of course, you still need to eat healthy to see the best results, so you’ll want to eat lots of protein, fiber, and healthy fats, but there are no daily requirements to hit. 

• Diabetes

Studies suggest that both keto and intermittent fasting are useful for treating type 2 diabetes, often reducing the need for medical treatment over time. Though more studies are needed, it is possible that keto has a slight advantage over intermittent fasting when it comes to blood sugar management. This is because you are limited in the number of carbs you are eating, which reduces spikes in blood sugar. Both are effective treatments, and the benefits are compounded when you fast and do keto.

• Kidney Stones

Because of the changes in diet, those who do keto may be more prone to developing kidney stones, which can be really painful - especially to pass. High-protein diets often lead to kidney stones, so be sure to drink enough water to prevent them from developing.

How to Choose?

Intermittent fasting and keto yield similar results, so identify which will fit best in your lifestyle. If you want more freedom in what you eat, intermittent fasting may be for you. If you want to eat regularly but watch what you eat, then you may do better with keto.

FAQ

• What are the benefits of Intermittent Fasting?

Intermittent Fasting has been linked to weight loss, improved insulin sensitivity, reduced inflammation, and improved brain function.

• What are the benefits of the Keto Diet?

The Keto Diet has been linked to weight loss, improved blood sugar control, improved heart health, and reduced inflammation.

• Can you combine Intermittent Fasting and the Keto Diet?

Yes, it is possible to combine Intermittent Fasting and the Keto Diet to maximize the benefits of both diets.

• What are some common foods on the Keto Diet?

Common foods on the Keto Diet include meat, fish, eggs, non-starchy vegetables, healthy fats (such as olive oil and avocado), and nuts and seeds.

• Is Intermittent Fasting or the Keto Diet better for weight loss?

Both Intermittent Fasting and the Keto Diet have been shown to be effective for weight loss, but it ultimately depends on individual preferences and goals.

• Is Intermittent Fasting or the Keto Diet better for improving insulin sensitivity?

Intermittent Fasting has been shown to improve insulin sensitivity, but the Keto Diet may significantly affect blood sugar control.

• Is Intermittent Fasting or the Keto Diet better for reducing inflammation?

Intermittent Fasting and the Keto Diet have been shown to reduce inflammation, but it may depend on individual factors.

• Is Intermittent Fasting or the Keto Diet sustainable in the long term?

Intermittent Fasting and the Keto Diet can both be sustainable in the long term, but it is important to work with a healthcare provider to ensure nutrient needs are met.