Intermittent Fasting vs Keto
If you’ve done any research into weight loss, you’ve likely come across intermittent fasting and the keto diet. Both are very popular ways to lose weight, but they approach eating differently. Intermittent fasting is all about when you eat, while the keto diet is about what you eat. That doesn’t mean you can eat whatever you want when on intermittent fasting. You still have to take care to get the best results.
Let’s explore the key benefits and differences to help you choose which diet is right for you. You’ll do much more than just lose weight when you follow the program rules.
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.
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.
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.
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.