There's a lot of research as to the benefits of both but is it safe to combine the two?
In this article we'll define the two methods, respectively and give an opinion as to the safety of combining them.
So What Is Intermittent Fasting?
Intermittent fasting is simply restricting calories for a specific amount of time (fasting) then eating for a specific amount of time.
There are different strategies when it comes to implementing the specifics. Such as EAT Stop EAT, the Warrior Diet and the 16/8 method, to name a few. Additionally there's alternate-day fasting.
- Reduced Inflammation
- Improve Brain Function
- Reduce Fat
- Lower Cholesterol
- Reduce Blood Pressure
What Is the Ketogenic (Keto) Diet?
Much like the Atkins Diet, basically the Keto Diet is a high-fat low-carb diet.
Generally, you lower carbs down to 50 or even 30 grams per day. This forces the body, through a process called Ketosis, to burn fat instead of glucose for energy.
Obviously, fat loss is primarily what most people use this diet for but there other significant benefits.
- Reduce blood sugar
- Improve insulin resistance
- Lower heart disease risk factors
- Treat epilepsy
What are the Potential Benefits of Combining them Both?
Here's the potential benefits of combing the Ketogenic Diet with Intermittent Fasting.
Could Help You Get into Ketosis Quicker
Ketosis may occur more quickly with Intermittent fasting combined with the Keto Diet.
The reason for this is that the body shifts its fuel source form carbs to fat when fasting. Insulin levels and glycogen decreases. As a result your body begins to naturally start burning fat.
So if you're having difficulty reaching ketosis or to simply speed it up, Intermittent Fasting may be effective in jump-starting the process.
Could Result in More Fat Loss
The Diet and the Fast may be more effective at burning fat than either method alone. Why? Metabolism is boosted when using Intermittent Fasting - a process called thermogenesis (heat production) which aids the body in utilizing stubborn fat stores.
Studies indicate that Intermittent Fasting facilitates safe and rapid reduction in excess body fat.
In a study lasting eight weeks, thirty-four resistance-trained men, who used the 16/8 method of intermittent fasting lost almost 14% more body fat than those who ate normally).
Muscle preservation is also a benefit studies show and improvement of energy levels.
Studies also indicated that Intermittent Fasting can act as an appetite suppressant. Which would also aide in weight loss.
So Should You Combine Them?
To be sure, the first thing you should do is consult your doctor and make sure it's safe to do you. It should go without saying, the best "diet" is the one you can stick to.
That said, try it out you could find that Intermittent Fasting and Keto combine could help you lose the weight you desire and quite possibly improve your health.