Intermittent Fasting (IF) and Keto: Should You Combine the Two?

Ketogenic diet and intermittent fasting are today’s two popular health trends.

Many people concerned about their health use these methods to lose weight and monitor certain health conditions.

While both have strong research to support their so-called advantages, a lot of people are surprised if it’s safe and efficient to combine both.

This article explains IF and the ketogenic regime and also explains if combining both is a good idea.

What is intermittent fasting?

Intermittent fasting is a dietary pattern that occurs between caloric restriction or fasting and regular food consumption over a period of time (1).

Yes, there are several types of intermittent fasting routines, same as the 5:2 method, the Warrior Diet and alternate day fasting.

May be the most popular type of intermittent fasting is the 16/8 method, This involves eating for eight hours before fasting for 16 hours.

Intermittent fasting is especially utilized for weight loss.

However, many studies have shown that it can be beneficial to health in many other ways.

For example, it has been shown that intermittent fasting reduces inflammation and improves brain function and control blood glucose (234).

How does the keto diet work?

Ketogenic (keto) diet is high in fat, very low in carbohydrates.

Carbohydrates are generally reduced to 20 to 50 grams daily, This requires your body to depend on fat rather than glucose for its main source of energy (5).

As part of the metabolic process called ketosis, Your body decomposes fats into substances known as ketones, which serve as an alternative source of energy. (6).

This diet is an efficient way to lose enough weight, but there are many other benefits as well.

Ketogenic diet has been used for nearly 100 years to treat epilepsy and shows promising signs for other neurological conditions (7).

For example, the ketogenic regime can improve mental disorders in people with Alzheimer’s disease (8).

In addition, it can lower blood sugar levels, improve insulin resistance and reduce risk factors for heart disease such as triglycerides (910).

Potential advantages of practising both.

If you’re going on a ketogenic diet While fasting intermittent as well, it may provide the following benefits.

May smooth your path to ketosis

Intermittent fasting can help your body reach ketosis more quickly than ketogenic alone.

This is because when fasting, your body maintains its energy balance by changing its energy source from fat carbohydrates the exact assumption of ketogen diet (11).

As you fast, insulin levels and glycogen stores decrease, By causing your body to naturally burn fat for energy.(12).

For anyone who has a hard time achieving ketosis while following a ketogenic diet, intermittent fasting can effectively set your process.

May lead to more fat loss

Combination of diet and fasting can help you lose more fat than diet alone.

Because intermittent fasting improves metabolism through inhibition of thermogenesis, or heat generation, your body can begin to use fixed fat reserves. (13).

A variety of studies show that intermittent fasting can effectively and safely reduce excess body fat.

In an eight-week study of 34 male resistance trainees, Those who followed the 16/8 method of intermittent fasting lost approximately 14% more body fat than those who follow a normal diet pattern (14).

Likewise, a review of 28 studies noted that people who practice intermittent fasting lost an average of 7.3 pounds (3.3 kg) more fat than people who take a very low-calorie diet (15).

Also, intermittent fasting can hold muscle mass during weight loss and increase energy levels, This can be useful for people on the ketogenic diet who seek to improve athletic performance and loose body fat (1617).

Additionally, studies point to intermittent fasting. can decrease hunger and promote fullness that can lead to weight loss (18).

You think you can combine them?

Ketogenic diet with intermittent fasting combination is probably harmless for most people.

However, women who are pregnant or breastfeeding and who have a history of eating disorders should avoid IF.

People suffering from certain health problems, like diabetes or heart disease, should speak with their physician before attempting intermittent fasting on the ketogenic diet.

While some people may find it useful to combine the two, It should be noted that this can not work for everyone.

Some people may consider fasting on the ketogenic diet too difficult, or they may have adverse reactions, such as overeating on those days when they do not eat, irritability and fatigue (19).

Remember that intermittent fasting is not necessary to achieve ketosis, even if it may be used as a tool to do it quickly.

It is enough to follow a healthy and balanced ketogen diet for people who are trying to improve their health by reduce carbohydrates.

Combining ketogenic diet with intermittent fasting can help you achieve ketosis faster than a ketogenic diet. This can also lead to greater fat loss.

Although this method can work wonderfully for some individuals, there is no need to combine the two, and some people should avoid doing so.

You can experiment and see if any combination or practice by itself works better for you. But as with all major lifestyle changes, it is suggested to talk to your doctor or health care provider first.

What Is Intermittent Fasting? Explained in Human Terms

10 Health Benefits of Intermittent Fasting