Introduction
Keto and intermittent Fasting are very popular all over the world. Many people use these methods to lose weight and control certain conditions. Although both have solid research to back up their supposed benefits, many wonder whether combining them is safe and effective.
Keto Diet and intermittent Fasting
A combination of Keto and intermittent Fasting is likely safe for most people. However, pregnant or breastfeeding women with a history of eating disorders should avoid intermittent Fasting. People with health conditions, such as heart disease, and diabetes, should consult a doctor before attempting intermittent Fasting on the ketogenic diet. While some people may find integration practices helpful, it is important to note that they may not work for all. Some people may find fasting too difficult on the ketogenic diet or experience negative reactions such as overeating on non-fasting days, irritability, and fatigue. Intermitting Fasting is not necessary to enter ketosis, although it can be used as a tool to do it quickly.
Simply put, a good, healthy ketogenic diet is enough for anyone looking to improve their health by cutting down on carbohydrates. But you may wonder if combining the two: extending your fasting period and eating a high-fat diet during the meal window, is safe and effective. The good news is that both systems can complement each other by similar basic mechanisms. Keto and IF work synergistically to achieve the same goal: to make the body better at burning fat for fuel. You may also find that the common challenges of any diet cancel out when you combine them:
- Limiting food intake with IF can make it easier to enter and stay in ketosis as it reduces carbohydrate levels.
- A ketogenic diet can make intermittent Fasting easier as your body adapts more to fat and feels fuller when eating high-fat foods.
- If you are new to keto, IF can help you stick to your diet because you have fewer meals to think about and prepare.
There are some turndowns to be aware of:
- You will likely find it difficult if you are new to the ketogenic diet and Fasting, as it is a big change from the norm. It may be better to start with one thing at a time.
- Fasting is sometimes unsuitable for children, pregnant women, and people with eating disorders.
What Fasting is right for you?
There are many intermittent fasting protocols to choose from, each with advantages and disadvantages. These are some of the most famous:
16: 8
As the name suggests, a 16: 8 fast involves a 16-hour fast followed by an 8-hour diet. This can be achieved by reducing regular meals, skipping breakfast, and eating two meals daily. It’s suitable for both beginners and experienced fasters and can be done daily.
Warrior Diet / OMAD – 20: 4
The warrior’s diet protocol, one meal a day, calls for a 20-hour fast daily. It’s a popular choice after following the 16: 8 protocol. Not only will this protocol help you get deeper into the fasting state, but it is popular because it saves you time and allows you to have a large meal in the evening. Some practice OMAD daily, but others prefer to use it weekly or monthly.
Alternate-day Fasting
Alternate-day Fasting is a common protocol used in fasting studies. As the name implies, this is a day with food, followed by a day without food or a day with reduced calories. People aiming for significant weight loss or managing a health problem often use other-day Fasting. Since Fasting is usually around 24 hours or longer, you should start autophagy, which means you may reap some of the suggested longevity benefits of Fasting.
Diet 5: 2
The 5: 2 fasting diet is less of a real fast than a fasting diet.” This includes five days of normal food followed by two days of less than 500 calories. This can be effective in weight loss, but since you are not fully fasting, it may not offer other potential fasting benefits.
Water fast
The 24-hour water fast is generally used to control or combat long-term conditions such as autoimmune diseases or achieve significant weight loss. However, prolonged fasts are not for everyone and should only be done in a supervised medical setting.
Health benefits of the keto diet and Intermittent Fasting
Some health benefits of the ketogenic intermittent fasting diet:
1. It can help with the aging process and increase longevity.
Although the aging process is complex, small genetic changes can increase healthy life expectancy. Major age-related effects of Fasting include changes in insulin growth factor 1 (IGF-1), glucose, insulin, and human growth factor. All of this contributes to the developing of many chronic diseases and affects the physiological rate of aging. In the body, IGF-1 has growth-promoting effects on almost every cell. While we are at a higher level when we are younger and growth is important, more can accelerate the aging process as we age.
2. Fasting can help promote weight loss, especially fat loss.
One of the main reasons for the increased affinity for Fasting is its effect on weight and especially fat loss. You can lose weight through different methods, but intermittent Fasting can give you more freedom and achieve similar results. Fasting on the ketogenic diet has also been considered in people who are not obese or overweight. Although they could see improvements in fat mass and oxidation, hunger levels stayed high all the time. This may indicate that long fasts are difficult for people of normal weight. This may be due to the amount of fat the body can use for energy. In addition to Fasting, which causes you to eat less, the hormonal changes involved in Fasting can also help you lose weight. Lowering insulin levels, in particular, can enable the body to more easily access fat stores to burn them off and recharge its batteries.
3. It can help reduce the risk of type 2 diabetes
Insulin resistance is a well-defined disease that is linked to aging. Long-term insulin resistance in the body can lead to type 2 diabetes. Decreasing IGF-1, glucose, and insulin can help improve insulin sensitivity. This reduces the risk of developing diseases such as type 2 diabetes and metabolic syndrome.
4. It can protect the brain.
In addition to its effects on the body, Fasting also appears to benefit the brain. Two beneficial mechanisms in the brain are reducing oxidative damage and increasing responsiveness to cellular stress. The effect of fasting on the brain is similar to that of exercise. More specifically, Fasting has been shown to increase signal transmission of the brain-derived neurotrophic factor (BDNF).
5. It may have promising therapeutic potential in multiple sclerosis.
Multiple sclerosis (MS) is an autoimmune disease particularized by neurodegeneration of the nervous system. There is currently no cure for this disease, and there is a clear need for other new strategies.
6. Fasting on a keto diet can activate some repair genes: autophagy
Not only can fasting lower insulin and IGF-1 levels, but it can also activate certain genes and repair processes in the body. When we begin to fast, we put our bodies into an initial state of tension. Then the brain tries to tell it to get food. But if it doesn’t, our bodies will go into survival mode to support the body until the next time it gets food. This means that the body is more concerned with the processes that protect it than with growth or reproduction.
7. Fasting on a keto diet can protect against some types of cancer and help relieve the side effects of standard care.
Cancer is a disease particularized by the abnormal growth and division of cells that affect millions worldwide. Although it is a very complex disease, Fasting has been shown to have many metabolic benefits in the body that can reduce cancer risk. Unfortunately, most of the data are still in animal and cell models. But observational data in humans have shown links to initiating cancer formulation Long-term human studies are needed before this claim can be definitive.
What to eat when breaking your fast
Towards the end of your fast, you may want to eat small portions of foods that digest easily so as not to overload your system because your body might find it difficult to digest foods high in fat, sugar, or fiber, causing gas and discomfort. Foods and drinks that can cause shock after a fast include a greasy cheeseburger, a slice of cake, and lemonade. It can also be difficult to digest raw foods rich in fiber, nuts, and seeds. On the other hand, nutritious foods that are easy to digest and contain some protein and healthy fats can break the fast more gently.
Here are some examples of what you eat to break your fast.
- Mixed drinks can be a gentler way to add nutrients to your body because they contain less fiber than whole fruits and vegetables.
- Dried fruit Dates are a natural source of nutrients widely used for breakfast in Saudi Arabia. Apricots and raisins can have similar effects.
- Soups that contain easily digestible proteins and carbohydrates, such as lentils, tofu, or noodles, can be a nice break from Fasting. Avoid creamy soups or lots of raw, high-fiber vegetables.
- Vegetables. Cooked, soft, and starchy vegetables, such as potatoes, can be a good food choice when you break your fast.
- Fermented foods like unsweetened yogurt
- Healthy fats. Foods like eggs or avocado can be a great first meal after a fast.
Eating healthy foods that are better tolerated can help replenish important nutrients and electrolytes while restoring foods in your diet. Once you can tolerate more delicate foods, add other healthy foods, such as whole grains, beans, vegetables, nuts, and seeds, and return to your regular diet. It can be easy to overeat when fasting. While Fasting doesn’t focus as much on what you eat as when you eat, it’s not an excuse to eat unhealthy foods.
Excessive eating and junk food between fasting periods can negate the health benefits of Fasting. Instead, choose whole, unprocessed foods with as few additives as possible to get the most health benefits possible.
When fasting, knowing which foods and supplements to consume to break the fast is important. You can then decide whether to consume it during or between fasting periods. While fasting, choose calorie-free beverages and supplements, if available. Some people prefer eating small amounts of certain foods to curb food cravings, which can break your fast but keep you in ketosis. For example, when you’re ready for breakfast, focus on easy-to-digest foods that aren’t high in sugar, fat, fiber, or hard-to-digest complex carbohydrates. Therefore, it is possible to return to a normal and healthy eating pattern.
Conclusion
Aside from changing your appetite, combining IF and keto has other potential benefits. First, Fasting promotes ketone production, just like keto, but can produce it at a much higher level. While fasting, your body naturally reduces insulin and glycogen production and promotes fat burning. An intermittent Keto diet may help you maintain muscle mass better than a lone diet. It has also been shown to improve energy levels and reduce hunger in nutritionists and athletes. Both systems are associated with health benefits ranging from cardiovascular health and blood sugar control to increased energy and better mental clarity, so their combination further enhances these benefits.
