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5 Tips on Combining Intermittent Fasting and Keto

When you want to lose weight, there are many different approaches that you can take. Intermittent fasting and the ketogenic diet are two of the most popular methods. But what if you want to combine the two? While they may seem like they would be incompatible, however, it is possible to combine the two diets for maximum weight loss results. 

What is intermittent fasting?

Intermittent fasting is a diet plan in which you alternate between periods of fasting and eating. The most frequent form of intermittent fasting is the 16/8 routine. This means that you would eat only between the hours of, say, 11 am and 7 pm. For the other 16 hours of the day, you would be in a fasting state. 

What is the ketogenic diet?

The keto-diet is a low-carbohydrate, high-fat diet that is effective for weight loss and blood sugar control. Following this diet, your body enters a state of ketosis, which means it starts burning fat for energy instead of carbohydrates.

How to combine intermittent fasting with the ketogenic diet?

If you want to combine intermittent fasting with the ketogenic diet, there are a few things that you need to keep in mind. 

 

#Tip 1: Keto first

Start with the ketogenic diet and then add intermittent fasting after a few weeks. This will help your body adjust to the new way of eating and make it easier for you to fast.

#Tip 2: Healthy Fats

Remember, some foods are low-carb, and some have healthy fats. Take the time to learn about the difference. Good fats you can eat in a keto diet include fatty fish, full-fat greek yogurt, whole eggs, avocados, low-carb nuts and seeds such as flax and chia, and plant oils (avocado, olive, coconut). 

<img src=" healthy fats" alt=" avocados cut open in half">

 

#Tip 3: Choose your fasting days

It is best to start with one fasting day per week. As your body adjusts to the new way of eating, you can increase the number of fasting days.

#Tip 4: IF tracking app

There are many different apps like DoFasting that you can use to track your fasting periods. This can be useful to ensure that you are sticking to your plan and also to see how your body is responding to the fasting. Try the intermittent fasting app to ensure you stay within the limit.

#Tip 5: Listen to your body

As with any diet or lifestyle change, it is essential to listen to your body. If you are tired or run down, take a break from fasting. Similarly, if you are feeling great and losing weight, you can continue with your fasting plan. 

 

Benefits of Combining Ketogenic Diet and Intermittent Fasting

If you find the ketogenic diet difficult to stick to because of hunger or irritability, intermittent fasting can help. 

 

Similarly, if you find intermittent fasting challenging to stick to because of fatigue, the ketogenic diet can help. Intermittent fasting and the ketogenic diet are both practical weight loss approaches. However, combining the two diets may lead to even more significant weight loss. In addition, combining these two diets may help to minimize the side effects of each other. 

 

A few more benefits include

May smooth your transition into ketosis

First, it’s important to remember that the ketogenic diet can take a few days or weeks for your body to adjust. During this time, you might encounter some symptoms. Intermittent fasting can help to smooth your transition into ketosis by helping to minimize these side effects.  

May increase weight loss

Second, intermittent fasting and the ketogenic diet have been shown to promote weight loss. However, combining the two approaches may lead to even more significant weight loss. In one study, those who combined the two diets lost more weight than those who followed either diet alone.

May improve blood sugar control

If you have diabetes or prediabetes, combining intermittent fasting with the ketogenic diet may help to improve your blood sugar control. In research, those with diabetes who followed the two diets had better blood sugar control than those who followed either diet alone.

Sustained fuel source between meals 

One of the main benefits of the ketogenic diet is that it provides a sustained fuel source between meals. This is because when your body is in ketosis, it burns fat for energy. Intermittent fasting can help to prolong the time between meals, which can help you to take advantage of this benefit.

Should you Combine Intermittent Fasting and Ketogenic Lifestyle?

Combining the two is safe for most people. However, the following group of people should avoid doing them.

 

 

The Bottom Line

Intermittent fasting and a ketogenic diet can be great ways to improve your overall health. Ensure you are getting enough nutrients and paying attention to how your body responds. As with any new diet or lifestyle change, it’s always best to consult with a doctor or registered dietitian first.



BIO:

Stacey Wonder is a freelance blogger from California. She usually writes on educational topics, career, self-development, and writing. When not busy with her projects, Stacey creates detective stories. She dreams to become a well-known writer one day. You can always contact her through [email protected].