If you have been successful in losing weight with ketogenic diet, You might consider increasing your burn level, and combining a keto diet intermittent fasting to overcome On the obese, where Intermittent fasting and the keto diet together mean eating a lot of fat and very little carbs, only during certain times of the day.
Is following a keto diet with intermittent fasting useful?
Doctors speak, this combination of keto and intermittent fasting has not been studied or proven to be effective for weight loss, yet experts say it may make sense, although a lack of research means you might want to consider Twice before going into follow this compound system.
How does the keto diet work?
The keto diet is based on cutting back on carbs, and instead of fat making up about 80% of your daily calories on a ketogenic diet, aim for between 20 and 50 grams of net carbs (carbs minus carbs). fiber) daily according to your personal needs.
The idea in this keto plan is to switch your body from a body that burns carbohydrates or glucose, to another type of fuel for the body that gets its energy through fat, and this condition is called ketogenicIn it, most types of carbohydrates, even whole grains and most types of fruits, are dispensed with, and replaced with some fats such as: olive oil, avocado, beef, etc., and following the keto diet schedule comes to losing weight quickly.
Read also: How much weight loss does the keto diet lose in a week?
How does intermittent fasting work?
Intermittent fasting is another dietary approach where you plan specific times when you won’t eat, however there are several Intermittent fasting methodsSome people simply call it IF, which is an abbreviation of intermittent fasting. Among the types of intermittent fasting, a person may eat normally for 5 days, while eating very low-calorie meals for another two days, which is called 2:5. There is the 8:16 system, which means fasting for 16 hours, while eating is available for another 8 hours, and now here are some types of intermittent fasting in detail:
alternate day fasting
Alternate day fasting is one of the protocols most commonly used in intermittent fasting studies, and it involves one day of eating, followed by another day without food, or a low-calorie day. The fasting period is usually about 24 hours or more.
Warrior Diet 20:4
The Warrior Diet protocol, or one meal a day, involves fasting for 20 hours a day, allowing you to only eat for 4 hours. You can only eat one big meal in the evening, and some people practice the Warrior Diet daily, but others prefer using it weekly or monthly.
It is a diet that includes 5 days of normal eating, followed by two days of eating less than 500 calories. Indeed, this can be beneficial for weight loss, but since you are not completely fasting, it may not provide some of the other potential benefits of fasting, and therefore you lose a lot of Important nutrients for your body.
Prolonging the water fast
A 24+ hour water fast is usually used in an effort to combat long-term illnesses such as autoimmune diseases, or for rapid weight loss, while long fasting is not suitable for everyone and should only be done under the supervision of a physician.
Read also: How much weight loss only by a water diet in a week?
When can keto diet be combined with intermittent fasting?
Following a keto or IF diet can help with weight loss in the short term, as can an intermittent fasting diet, but what about a combination of the two? Can 2 be better than 1?
Some doctors have said that it makes sense for a person to combine the two, they are very complementary, as the keto diet increases levels ketones In the body, during times of fasting ketones are already increased, so the transition from ketosis to fasting is really easy during the day, after eating carbs for several weeks.
The benefits and challenges of combining a keto diet with intermittent fasting
The two systems share many aspects, both of which encourage the body to reach the state of ketosis, and they also have a tremendous ability to burn fat, and if we look at the health benefits, the two improve heart health and improve the level of sugar in the blood.
The good news is that because both systems work through similar basic mechanisms, they have the ability to complement each other, as Keto, IF works synergistically to achieve the same end goal, which is to make the body more adept at burning fat as fuel. Common to each diet that eliminates when you combine them together:
- Restricting food intake through intermittent fasting may make it easier to enter and stay in ketosis, where carbohydrate levels are depleted.
- A ketogenic diet may make intermittent fasting easier, as your body becomes more fat-adapted and you feel more full from eating foods high in fat.
- If you’re fairly new to the keto diet, you may find that intermittent fasting helps you stick to the diet, as you have fewer meals to think about and prepare.
Read also: How much does the intermittent fasting diet lose weight in a week?
Disadvantages of combining a keto diet with intermittent fasting
- You will likely find it difficult if you are new to both Keto and fasting, because it is such a big shift from the norm that it may be best to start with one thing at a time.
- Fasting is not suitable for pregnant women, children, and people with eating disorders.
When not to try a keto diet with fasting intermittent?
If you have chronic kidney disease, have a history of eating disorders, or are undergoing For the active treatment of cancerIf you are pregnant or breastfeeding, you are not likely to be a candidate for this combination diet plan, as even individual diets (keto or intermittent fasting) may not be recommended for these.
Also, if you are currently on the keto diet and you are happy and satisfied with the way you are eating, you do not have to add another diet to it.
Read also: How to calculate calories required by the body
Keto and intermittent fasting schedule
When you choose to combine keto diets and intermittent fasting, you should choose the most appropriate regime for you from among the above-mentioned regimes, provided that the meals you eat are part of the ketogenic diet, which depends on absorbing energy from healthy fats and some proteins, which can be obtained from the following foods:
- Fish, especially fatty fish such as salmon.
- Low-fat proteins, such as skinless chicken breast and shrimp, but add a sauce on top for some fat instead of eating them as normal.
Oil and fat
- avocado oil
- olive oil
- Coconut Oil
- Sun flower oil.
- corn oil.
fruits and vegetables
- Leafy green vegetables, such as spinach and watercress.
seeds and nuts
- Flax seeds and chia seeds
- Unsweetened nut butter (almond or peanut butter)
- Cheddar cheese
- blue cheese
- feta cheese
- full fat cheese
- Full fat plain Greek yogurt.
- Almond milk
- bone broth
- plain tea
- black coffee
- Unsweetened carbonated water
- diet soda
- Zero Calorie Drinks
Herbs and spices
fit All herbs and spices are on the keto diet, but if you’re using large amounts, counting carbs is recommended.
- Salt, to taste)
- Thyme, paprika
- ground ginger
- garlic powder
- onion powder
In the end, it is best to adopt the most appropriate diet for you, after a discussion with the nutritionist who is following your condition, but there is nothing wrong with integrating the keto diet and intermittent fasting, as long as it is not one of the prohibited cases, which was mentioned in the body of this topic.