The Secret to the Best Results: Keto and Intermittent
Fasting
Everyone wants to be the healthiest person they can be, and
you are probably no exception.
Unfortunately, with so many fad diets and so much bad advice
out there, it can be hard to tell whether a plan to lose weight or improve
health is legitimate or just a bunch of smoke and mirrors.
People become focused on superfoods and finding the right
time to eat, and this leads to numerous questions.
One common question is also one of the biggest ones we’ve
seen: Is it possible to do intermittent fasting and keto at the same time?
What is Keto?
Anyone who has spent a short amount of time in the world of
dieting, health, and nutrition has probably heard of the keto diet.
It became the latest craze a few years ago and has only
seemed to grow more popular since.
What is Intermittent Fasting?
A lot of people get scared when they see the word ‘fasting’
because they associate it with deprivation and starvation.
However, when someone engages in intermittent fasting, they
are not starving themselves or hurting their bodies.
Instead, they are just limiting the window during which they
intake calories to help the body even itself out.
Are They Safe Together?
In short, yes, it is safe to do intermittent fasting and
keto at the same time. The trick is to make sure you are getting enough
nutrition and calories to maintain function while still entering ketosis.
In ketosis, the body is ramped up into fat-burning mode and
is feasting on all of those extra stores that accumulate around the body.
Keto eliminates unnecessary carbs from the diet, so it’s
easier to get all of your required vitamins, nutrients, proteins, and healthy
fats.
By combining keto with a simple intermittent fast of 16/8,
you ensure your body gets its nutrients while still eliminating stubborn fat
cells.
The trick is to focus your keto diet to only include the
good stuff. So eat lots of lean proteins, red meat, and dark, leafy vegetables.
There are some potential downsides to combining keto and IF.
First, understand that keto is essentially focused on weight
loss, not overall health, and that intermittent fasting doesn’t change this.
Keto can be unhealthy if you’re doing it wrong, despite combining it with IF.
For instance, a keto diet that’s mostly butter and bacon is
different than one that’s high in olive oil and avocado. A poorly planned keto
diet with IF can result in nutritional deficiencies because intermittent
fasting significantly cuts calories.
Combining keto and intermittent fasting can also affect
athletic performance. So if you’re into sports, your performance in the game
might take a hit as you combine the two dieting methods.
Moreover, this combination is riskier for some people than
others. It’s best for the following people to avoid combining keto and
intermittent fasting:
Pregnant and breastfeeding women. Some new mothers might be
impatient to shed the baby weight but producing milk requires considerable
energy.
Kids under 18 years old. The growing age is where they
should be able to eat when they feel like eating.
People over 65 years old. They probably have difficulty
getting enough calories and nutrients as it is.
People with a nutritional deficiency and those who need to
take their meds with food.
People who have had or currently have any eating disorder.
People with certain health conditions like heart disease or
diabetes should first consult a physician before fasting on keto.
How to Begin
If you’re struggling to adjust to a new lifestyle, you don’t
have to jump right into the waters of keto and intermittent fasting.
Instead, start with the lifestyle change you are more
comfortable with. For many, it’s easier to go keto than to fast because calorie
management is greater.
Over time, you can start to incorporate fasting and cut down
on snacking outside of an eight-hour window.
Soon, you’ll feel full with the keto foods you eat and
fasting will become easier. You just need to work up the willpower.
Bottom Line
Combining the keto diet with intermittent fasting can be a
great way to reach ketosis and burn unwanted fat pockets much faster than
sticking to just one method.
However, this combination isn’t for everybody and isn’t
necessary to eliminate stubborn fat or become healthier.
If you try this combination but feel weak, uncomfortable, or
are just unhappy with the system, then don’t feel pressured to try it.
If you do like it, remember to eat healthy food and speak to
a healthcare provider before making any decisions. They can help you get on the
right track and figure out the healthy way to incorporate keto and fasting into
any life.
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