The keto diet and intermittent fasting are two very popular weight loss methods. Both have gained great popularity in recent years.
Both can put the body into a state of ketosis, leading to many of the same benefits.
However, scientists are still studying intermittent fasting and the keto diet, and it’s best to consult a doctor before making any drastic changes to your eating habits, especially two changes at the same time.
Both the keto diet and intermittent fasting are two popular and effective ways to lose weight fast.
Both methods cause similar changes in the body: more ketones, less sugar in the blood, and at least anecdotally, they improve mood and mental clarity.
They both also require fewer snacks, although the keto diet limits the snacks you eat, while intermittent fasting restricts when you eat.
In general, it’s safe to experiment with the keto diet or intermittent fasting (although it’s always best to see a doctor first).
But how safe is it to combine the two? Let’s first see what these two approaches to weight loss do for the body, and how these processes can interact.
To learn more about this process and other keto diet information, you can follow the keto forum and maintain the keto lifestyle in a proper way.
The Keto Diet
In simple terms, ketosis is a metabolic process in which the body begins to burn fat for fuel instead of sugar (glucose).
Ketosis occurs naturally when the body does not have enough glucose to use for energy, so it is converted into stored fat, which is converted into ketones which are distributed through the blood to muscles and other tissues.
The keto diet triggers this process by requiring a diet high in fat and low in carbs, which produces lower levels of blood sugar and insulin.
While scientists are still studying exactly how ketosis affects the body, some studies suggest that keto diets can:
- Improve mood and mental clarity.
- Improve heart health
- Decrease seizures in patients with epilepsy.
- Help with cancer treatments (potentially)
- Decreases acne
Cutting back on carbs is a sure way to get your body into ketosis.
Three meals a day is the norm in the developed world, but in terms of human evolution, it’s a relatively new idea.
The breakfast-lunch-dinner routine was probably established by Europeans, some of whom laughed at the “uncivilized” Native Americans who did not have rigid meal times and changed their eating habits with the seasons.
But, as Yale University professor Paul Freedman and author of Food: The History of Taste asserts, there is no biological reason to eat three meals a day at specific times.
Research shows that replacing routine eating habits with controlled fasting can benefit your health.
Particularly through intermittent fasting, which can include fasting for several days at a time, fasting for 18 hours a day and eating only the other six, and similar approaches.
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Studies suggest that intermittent fasting can:
- Increases longevity in animals and humans.
- Boosts Human Growth Hormone Levels, Promoting Healthy Muscle Growth And Fat Loss.
- Improves protection against cardiovascular disease.
- Gently squeeze your cells and neurons to strengthen them.
- Promote autophagy: a natural process in which cells eliminate damaged cells and toxins.
A particularly interesting benefit of intermittent fasting is that it appears to be effective in increasing sensitivity to insulin, which refers to how cells respond to insulin, the hormone that tells cells to let in sugar. . . ‘enter to be used as fuel.
“The food we eat is broken down by enzymes in our intestines and eventually becomes molecules in our bloodstream,” wrote Monique Tello, MD, MPH, for the Harvard Health Blog.
But for reasons that scientists don’t fully understand, our cells can become resistant to insulin, which can cause the pancreas to make too many hormones, and then after fatigue is not enough.
Intermittent fasting could break this cycle by putting your body in a fasting state where it doesn’t produce too much insulin, as Dr. Jason Fung told the Bulletproof Radio podcast:
“Resistance really depends on two things. It is not just about high levels, but about the persistence of those levels.
What people have realized is that insulin resistance is because it depends on these two things, a time when you can get very low levels of insulin. he is going to break this resistance because he is breaking this persistence.
Not just the levels, but the persistence of those levels. “
Combine the keto diet and intermittent fasting
The main connection between the keto diet and intermittent fasting is that both can put the body into ketosis, which usually results in lower blood sugar and insulin levels, and therefore weight loss.
But are they safe to do it together?
Intermittent fasting will surely help you reach ketosis faster than a keto diet alone, usually within 24 hours to three days.
It’s safe to say that in terms of weight loss, combining these two approaches will likely improve the effectiveness of the other. But that doesn’t mean everyone should.
Intermittent fasting and keto diet have been linked to mood problems in the weeks following the onset of irritability, anxiety, and depressive symptoms. (For ketogenic diets, it’s often called the “keto flu”)
It might come as no surprise that a drastic change in eating habits leads to mood swings, and anecdotal reports certainly suggest that these symptoms tend to subside over time if people stick to it. their new routines.
However, it is best to consult your doctor before making such a drastic change, especially if you already have a psychiatric disorder or a condition significantly affected by blood sugar and insulin levels, such as diabetes.
If you continue to combine intermittent fasting with the keto diet, consider these Perfect Keto tips:
“Make sure you continue to eat enough. Intermittent fasting helps you eat less naturally throughout the day, but be sure to keep eating nutritious keto foods to avoid metabolic issues or deficiencies.
Use a website or app to calculate your ideal calorie intake and keto macros for each day, then track to make sure you’re getting enough nutrition.
Measure your ketone levels. While fasting can really help you stay in ketosis, it’s important to make sure you’re not eating too many carbs or doing nothing to get out of ketosis.
Keep track of your ketones often to make sure you are truly in ketosis!