What Happens if I Do Keto and Intermittent Fasting?
What do keto diets and intermittent fasting have in common? They can both help you lose weight, normalize your insulin levels, and lower your blood pressure. Both keto and intermittent fasting work to stabilize your metabolism and can have extraordinary effects on your health.
The difference between intermittent fasting and a keto diet is that one tells you when to eat, and the other tells you what to eat. Since that’s the case, is it safe to combine the two? There are overlapping health benefits between keto and fasting, and doing them together creates challenges that the benefits might not outweigh.
- Keto diets and intermittent fasting can both help with weight loss, normalize insulin levels, and lower blood pressure.
- Both keto diets and intermittent fasting change your metabolism to get your body to burn stored fat, leading to several health benefits.
- Combining keto with intermittent fasting can help you reach ketosis faster and potentially lead to more weight loss, but it can also be challenging to manage both methods.
- While some people find doing both keto and intermittent fasting to be beneficial, others may struggle with the challenges and find it difficult to maintain over a long period.
- Using a fasting app to help track eating and fasting windows can be helpful for those who want to try intermittent fasting.
What Are Keto Diets and Intermittent Fasting?
The keto diet is a low-carb, high-fat diet that first became popular in the 1920s and 30s. The ketogenic diet has recently seen a lot of interest because it works exceptionally well to help people lose weight.
With intermittent fasting, instead of changing what you eat, you change when you eat. You switch back and forth by dividing your days or weeks into eating and fasting periods.
Both keto diets and intermittent fasting change your metabolism. However, with intermittent fasting, you will experience many of the same health benefits as you would on a keto diet without having to forego those delicious carbohydrates.
Commonalities Between Keto Diets and Intermittent Fasting
Both the keto diet and intermittent fasting use meal plans that change how your body uses fuels. The goal is to get your body to run out of readily available glucose and start burning stored fat.
When your body switches from burning glucose to fat, it’s called ketosis. As long as you are putting sugars and carbohydrates into your body, you won’t burn stored fat unless you exercise.
Switching your body to the metabolic state of ketosis can help normalize insulin levels, change your hormone balances, and lower your blood pressure. In addition to weight loss, several health benefits make keto and intermittent fasting appealing.
Benefits of Doing Keto With Intermittent Fasting
Keto diets and intermittent fasting have many of the same benefits, such as normalizing insulin levels, reducing blood sugar levels, and slowing down aging.
Both keto and intermittent fasting burn fat that can be difficult to eliminate with regular diets and exercise. They both reduce your risk of diseases such as heart disease, diabetes, some types of cancer, and Alzheimer’s.
Combining keto with intermittent fasting can get you to ketosis faster. Also, studies have shown that you can lose more weight when you combine keto and intermittent fasting.
Challenges of Doing Keto With Intermittent Fasting
The keto diet can be challenging because carbohydrates are hard to give up. And intermittent fasting can be challenging if you’re on a strict 16:8 fasting schedule and someone asks you if you want to have breakfast with them while you’re in your fasting window.
It’s also hard to stick to intermittent fasting. Many people struggle to maintain strict eating and fasting periods over a long period.
Doing both of these things together can be even more challenging, and for some people, there isn’t any benefit. If you have problems doing both at once, it can lead to overeating during your eating periods.
When combining the two methods, some people experience other adverse reactions, such as fatigue and irritability.
Intermittent fasting is a flexible weight loss method with several health benefits similar to ketogenic diets.
While some people find that doing a keto diet with intermittent fasting gives them positive results, others find it challenging to manage both. If you are serious about trying intermittent fasting, using a fasting app to help you track your eating and fasting windows can make a big difference.
Can I do keto and intermittent fasting at the same time?
Yes, it is possible to do both keto and intermittent fasting together. Many people find that combining the two can lead to more significant weight loss and other health benefits.
How do keto and intermittent fasting work together?
Both keto and intermittent fasting reduce the body’s reliance on glucose as a source of energy. By limiting carbohydrate intake on a keto diet, the body enters a state of ketosis, where it begins to burn fat for fuel instead of glucose. Intermittent fasting, on the other hand, restricts the time period during which food is consumed, forcing the body to tap into its fat stores for energy.
What are the benefits of keto and intermittent fasting?
Combining keto and intermittent fasting can lead to several health benefits, including weight loss, improved blood sugar control, lower inflammation, and increased energy levels. Some studies have also suggested that the combination may help reduce the risk of certain chronic diseases like diabetes and heart disease.
Is it safe to do keto and intermittent fasting?
While some evidence suggests that combining keto and intermittent fasting can be safe and effective, it is important to consult with a healthcare professional before starting any new diet or lifestyle regimen. This is especially important if you have a history of medical conditions or are taking any medications.
How long should I do keto and intermittent fasting?
The length of time you should do keto and intermittent fasting may vary depending on your health goals and circumstances. It is generally recommended that you speak with a healthcare professional to determine a safe and effective plan for your specific needs.
What foods can I eat on a keto and intermittent fasting diet?
On a keto and intermittent fasting diet, focusing on high-fat, low-carbohydrate foods, such as meats, fish, eggs, dairy products, and non-starchy vegetables is important. It is also important to stay hydrated and consume enough electrolytes, as these nutrients can be depleted during fasting.