Intermittent Fasting VS Keto Diet Which One Is Better
Today, one of the most influential health problems is a lack of fitness and weight management. Especially when the Covid 19 pandemic struck, our lifestyles changed considerably causing another pandemic of overweight and obesity.
Pandemic environments, lockdowns, disrupted family routines, sleep disorders, decreased physical activity, increased use of screen time, increased access to unhealthy snacks, all lead to an augmented risk of weight gain.
According to the American Psychological Association (APA) report, about 61% of the adults have reported undesired weight gain during the Covid 19 pandemic.
With the rising weight concerns, the Keto Diet and Intermittent Fasting have been two of the most sizzling current trends. Recently, The American Journal of Medicine published a review article stating Ketogenic diet and Intermittent Fasting not only help people lose weight but seem beneficial to cardiovascular health.
Here's our take on Keto Diet and Intermittent Fasting. See what you'll learn today!
- What is Intermittent Fasting?
- How Does Intermittent Fasting Work?
- Intermittent Fasting Plans
- Benefits of Intermittent Fasting
- What is Keto Diet?
- Types of Ketogenic Diet
- Benefits of Keto Diet
- Is Intermittent Fasting the same as Keto?
- Does intermittent fasting put you in ketosis?
- What is better for weight loss keto or intermittent fasting?
Let's see what is Intermittent Fasting and the Keto Diet?
Intermittent Fasting And Keto Diet
What is Intermittent Fasting?
"Intermittent Fasting is a cycle of eating and fasting with a specific fasting period followed by a specific eating window."
For centuries, men have detained themselves for food for spiritual or religious reasons. Today, this practice, which has become fashionable, is done for the sake of weight loss and health maintenance.
How Does Intermittent Fasting Work?
The principle is to go without food for 12 to 16 hours maximum, which is like skipping a meal or two.
Mostly our diet includes breakfast → snacks → lunch → snacks → dinner → snacks. This pattern is not optimal in the eyes of Intermittent Fasters. According to a review published in The Journal of Nutrition people who ate three or more times per day gained more weight per year than those eating just one or two meals per day. The study concluded that eating less is best for anyone who wants to lose weight. And to incorporate intermittent fast into their diets they should have breakfast → lunch → supper with different timings as compared to your normal meals.
The "Eating Window" refers to the time of the day you eat. "Typically, people would go for an 8 a.m. to 6 p.m. eating window," explains Dr Pam Taub, a cardiologist at the University of California, San Diego's School of Medicine.
The belief that intermittent fasting affects weight loss is that you generally eat fewer calories. We all know that weight loss occurs when our body experiences a calorie deficit. That is, you burn more than you take. However, intermittent fasting is not just about being calorie deficient. In fact, it also affects your hormones and ultimately promotes significant body changes.
For one thing, fasting also lowers insulin levels and blood pressure. When our body is low in insulin, it promotes fat storage as an energy source resulting in weight loss and lower body fat levels.
Intermittent Fasting Plans:
Here are the five main intermittent fasting methods
- 16/8 Method (Time-Restricted Eating): Fast for at least 16 hours throughout the day and the "food window" is 8 hours.
- 5:2 Method (The Twice-A-Week Method): Fast 2 days a week. This means that you eat your regular diet for 5 days out of the 7 days of the week, but choose 2 days in which you have to eat very little.
- 24-Hour Fast (Eat-Stop-Eat Method): Also known as inter-stop-eat. In this method, you fast for 24 hours once or twice per week. For this, you can include 1 day and night food in fasting. After this, after the next 24 hours, you can have a normal meal again.
- Alternate-Day Fasting: You must fast every other day, either eating nothing or getting by eating only a few hundred calories.
- The Warrior Diet: You fast during the day while eating throughout the night.
For a detailed description of intermittent fasting methods read this article.
Benefits of Intermittent Fasting
Research from The National Institutes of Health and the American Journal of Clinical Nutrition links Intermittent fasting to decreased weight, lower blood sugar and blood pressure, LDL cholesterol, triglycerides, and inflammation.
What is Keto Diet?
"A metabolic process in which the body begins to burn fat for fuel instead of sugar (glucose) is called Ketosis."
A Keto diet focuses on consuming a high fat, moderate protein, and a low carb diet.
Ketosis occurs naturally when the body does not have enough glucose to use as energy, instead, it starts converting the stored fats into ketones that are distributed through the blood to muscles and other tissues. It offers health benefits like rapid weight loss, lower blood pressure, and controlled type 2 diabetes.
Types of Ketogenic Diet
There are several versions of the ketogenic diet:
- Standard Keto Diet: Low in carbohydrates, moderate in protein, and high in fat.
- Cyclic Keto Diet: 5 days a week follow the standard keto diet, 2 days you can consume more carbohydrates.
- Targeted Keto Diet: It's the standard keto diet, but before or after workouts you add carbs.
- Keto Diet Rich in Protein: the principle remains the same, the number of proteins increases, to the detriment of fats.
Benefits of Keto Diet
Research shows that Keto Diet not only helps in weight loss but also decreases LDL cholesterol and blood glucose, low body fat, and increases the level of HDL cholesterol.
Is Intermittent Fasting The Same As Keto?
Time To Eat
Eat for a certain duration of time. For the rest, you can be on water fasting.
Eat anytime, with no time limit. However, you usually don't feel hungry while eating Keto, so skipping meals is normal.
Foods To Eat
Eat whatever you like. Still, we advise avoiding unhealthy foodstuffs.
Eat very few carbs, specifically less than 25 grams of net carbs (net carbs = total carbs minus fiber) in a day.
Time in Ketosis
During the time you eat food, your body will return to burning carbs as normal. With IF, being in a fat-burning state is also intermittent.
With Keto, you can stay in Ketosis 24/7 as long as you keep your net carbs low enough as outlined above.
Does Intermittent Fasting Put You In Ketosis?
Intermittent Fasting work wonders if combined with your keto plan to reach ketosis faster. Why is that? Fasting causes your body to remove the fuel reserves of carbohydrates and fat, of course, in the same way that they will cause you to lose weight. Also, when you fast, your body burns fat for energy; another keto-friendly concept. “It takes at least 48 hours to get our body into ketosis,” says Meghann Featherstun, Clinical Dietitian & Wellness Coach at University Hospitals of Cleveland.
Sarah Bruhn, author of Intermittent Fasting & Ketogenic Diet, shares in her book to combine IF and Keto diet. She suggests starting with Keto Diet first and then integrates it with Intermittent Fasting after ketosis.
Hence, we can say that Intermittent Fasting can likely help you shed a few pounds out the door.
The Final Verdict | What Is Better For Weight Loss Keto Or Intermittent Fasting?
Firstly, make sure to discuss your plans with your doctor or dietitian to see if the Keto diet works for you or not. Because in some individuals such as those with liver diseases, there might be some side effects. However, combining Keto Diet with intermittent fasting results in greater fat loss as it helps you reach ketosis faster than a keto diet alone. Choosing the right way to lose weight is the key to weight loss. Don't chase the wind blindly. The best and most sustainable diet is the one you stick to in order to stay healthy.
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