Keto Intermittent Fasting: What is it and How Does it Work?
Intermittent fasting and the ketogenic diet have both been popular health trends in recent years. But what happens when you combine the two? This is where keto intermittent fasting comes in.
In this article, we will explore what keto intermittent fasting is, how it works, and its potential benefits.
What is Intermittent Fasting?
Intermittent fasting is a dietary practice that involves restricting calorie intake for a specific period of time. There are various ways to do intermittent fasting, including the:
- 16/8 method (fasting for 16 hours and eating during an 8-hour window),
- The Alternate-day fasting, and
- the 5:2 method (eating normally for 5 days and restricting calories to 500-600 on 2 non-consecutive days).
What is the Ketogenic Diet?
The ketogenic diet is a high-fat, low-carbohydrate diet that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.
The typical macronutrient ratio for a ketogenic diet is 70-80% fat, 10-20% protein, and 5-10% carbohydrates.
What is Keto Intermittent Fasting?
Keto intermittent fasting combines the principles of the ketogenic diet and intermittent fasting.
It involves restricting calorie intake during a specific window of time and consuming high-fat, low-carbohydrate meals during the feeding window.
How Does Keto Intermittent Fasting Work?
When you restrict calorie intake, your body needs to find an alternative source of energy to fuel its activities. In a state of ketosis, the body breaks down stored fat into ketones, which can be used as an energy source.
By following a keto diet, you limit your carbohydrate intake and encourage your body to produce ketones.
By combining the two approaches, you can achieve a state of ketosis more quickly and effectively. When you fast, your body depletes its stored glycogen (carbohydrate) reserves, making it easier to enter ketosis.
Additionally, eating a high-fat, low-carbohydrate diet during the feeding window can help maintain ketosis and provide sustained energy throughout the day.
Potential Benefits of Keto Intermittent Fasting
- Weight Loss:
Weight loss is one of the most well-known potential benefits of keto intermittent fasting.
This is because the ketogenic diet and intermittent fasting both have mechanisms that can help reduce body fat and improve body composition.
First, the ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to switch from burning glucose for energy to burning fat.
When you limit your carbohydrate intake, your body enters a state of ketosis, where it produces ketones from stored fat to use as fuel. This can help reduce body fat and improve body composition.
Intermittent fasting can also help with weight loss by reducing calorie intake. By limiting the time window in which you eat, you are naturally reducing the number of calories you consume in a day.
Additionally, when you fast, your body switches to burning stored fat for energy, which can further contribute to weight loss.
Studies have shown that keto intermittent fasting can be an effective approach for weight loss.
One study found that overweight adults who followed a keto diet and practiced intermittent fasting lost more weight and improved their body composition more than those who followed a standard low-fat diet.
It’s important to note that weight loss results can vary depending on individual factors such as starting weight, age, and activity level.
Additionally, it’s important to follow a balanced and healthy diet and lifestyle to maintain weight loss and overall health.
Summary
Weight loss is a potential benefit of keto intermittent fasting. By combining the principles of the ketogenic diet and intermittent fasting, you may be able to achieve significant weight loss and improve your body composition.
However, it’s important to speak with your healthcare provider before starting to ensure that it is safe and appropriate for you, and to follow a balanced and healthy diet and lifestyle for long-term success.
- Improved Insulin Sensitivity:
Improved insulin sensitivity is another potential benefit of keto intermittent fasting. Insulin is a hormone produced by the pancreas that regulates blood sugar levels in the body.
When you eat carbohydrates, they are broken down into glucose and absorbed into the bloodstream, causing a rise in blood sugar levels.
Insulin helps transport glucose from the bloodstream into cells to be used for energy or stored for later use.
Over time, consuming too many carbohydrates and/or being overweight can lead to insulin resistance, where the body becomes less responsive to insulin.
This can lead to high blood sugar levels, which can increase the risk of developing type 2 diabetes and other metabolic disorders.
The ketogenic diet and intermittent fasting both have mechanisms that can help improve insulin sensitivity. By limiting carbohydrate intake, the ketogenic diet can help reduce blood sugar levels and improve insulin sensitivity.
Additionally, intermittent fasting can help improve insulin sensitivity by reducing insulin resistance and increasing insulin sensitivity in the liver and muscles.
Studies have shown that keto intermittent fasting can be an effective approach for improving insulin sensitivity.
One study found that overweight adults with type 2 diabetes who followed a ketogenic diet and practiced intermittent fasting significantly improved their insulin sensitivity and blood sugar control compared to those who followed a standard low-fat diet.
However, it’s important to speak with your healthcare provider before starting keto intermittent fasting, especially if you have diabetes or other underlying health conditions.
Your healthcare provider can help you determine if this dietary approach is safe and appropriate for you, and can monitor your blood sugar levels and medication dosages if needed.
- Increased Energy:
Increased energy is another potential benefit of keto intermittent fasting. When your body is in a state of ketosis, it is fueled by ketones instead of glucose.
Ketones are a type of molecule that is produced when the body breaks down fat for energy. Many people report feeling more energized and mentally clear when they are in ketosis.
Intermittent fasting can also help increase energy levels. When you fast, your body switches from using glucose for energy to using ketones and fatty acids, which can help improve energy levels and mental clarity.
Studies have shown that keto intermittent fasting can be an effective approach for increasing energy levels.
One study found that obese adults who followed a ketogenic diet and practiced intermittent fasting experienced significant improvements in energy levels and mental clarity compared to those who followed a standard low-fat diet.
It’s important to note that while many people report increased energy levels on the ketogenic diet and intermittent fasting, others may experience side effects such as fatigue, headaches, or brain fog during the initial adaptation period.
These side effects usually subside within a few days to a few weeks as the body adjusts to using ketones and fatty acids for energy.u
Summary,
Increased energy is a potential benefit of keto intermittent fasting. By using ketones and fatty acids for energy instead of glucose, and by practicing intermittent fasting, you may be able to improve your energy levels and mental clarity.
However, it’s important to speak with your healthcare provider before starting keto intermittent fasting to ensure that it is safe and appropriate for you, and to monitor for any potential side effects.
- Reduced Inflammation:
Reduced inflammation is another potential benefit of keto intermittent fasting. Inflammation is a natural response by the body’s immune system to fight off infection or injury.
However, chronic inflammation can be harmful and has been linked to a range of health problems, including heart disease, cancer, and autoimmune disorders.
The ketogenic diet and intermittent fasting have both been shown to have anti-inflammatory effects.
The ketogenic diet reduces inflammation by reducing the intake of pro-inflammatory foods such as sugar and refined carbohydrates, and increasing the intake of anti-inflammatory foods such as healthy fats and vegetables.
Intermittent fasting reduces inflammation by improving gut health and reducing oxidative stress.
Studies have shown that keto intermittent fasting can be an effective approach for reducing inflammation.
One study found that overweight adults who followed a ketogenic diet and practiced intermittent fasting experienced significant reductions in markers of inflammation compared to those who followed a standard low-fat diet.
Reduced inflammation can have a range of health benefits, including reducing the risk of chronic diseases such as heart disease and cancer.
However, it’s important to speak with your healthcare provider before starting keto intermittent fasting, especially if you have a history of chronic inflammation or autoimmune disorders.
Your healthcare provider can help you determine if this dietary approach is safe and appropriate for you, and can monitor for any potential side effects.
- Longevity:
Longevity is another potential benefit of keto intermittent fasting. The theory behind this benefit is that both the ketogenic diet and intermittent fasting can activate certain cellular pathways that have been linked to longevity and disease prevention.
One of the key pathways that is activated during keto intermittent fasting is the mTOR pathway.
mTOR is a protein that regulates cell growth, proliferation, and survival. Activating the mTOR pathway has been shown to increase longevity and reduce the risk of age-related diseases.
Studies have shown that both the ketogenic diet and intermittent fasting can activate the mTOR pathway, which may contribute to their longevity benefits.
One study found that a high-fat ketogenic diet increased lifespan in mice, and another study found that intermittent fasting improved lifespan and reduced the risk of age-related diseases in mice.
In addition to activating the mTOR pathway, keto intermittent fasting has also been shown to have other potential longevity benefits.
For example, both the ketogenic diet and intermittent fasting have been shown to reduce oxidative stress, which is a major contributor to aging and age-related diseases.
It’s important to note that while there is some evidence to suggest that keto intermittent fasting may have longevity benefits, more research is needed to fully understand this relationship.
It’s also important to speak with your healthcare provider before starting keto intermittent fasting, especially if you have any underlying health conditions.
Summary,
Longevity is a potential benefit of keto intermittent fasting. By activating cellular pathways that have been linked to longevity and reducing oxidative stress, keto intermittent fasting may help reduce the risk of age-related diseases and increase lifespan.
However, more research is needed to fully understand this relationship, and it’s important to speak with your healthcare provider before starting keto intermittent fasting.
Here are some tips to help you get started with Keto Intermittent fasting:
- Ease into it:
If you’re new to intermittent fasting or the ketogenic diet, it’s a good idea to start slowly and gradually work your way up.
Begin by fasting for shorter periods of time and slowly increasing the length of your fasting window over time.
Similarly, gradually reduce your carbohydrate intake to transition into a state of ketosis.
- Stay hydrated:
During your fasting window, it’s important to stay hydrated by drinking plenty of water, herbal tea, or other non-caloric beverages. This can help reduce hunger pangs and keep you feeling full.
- Plan your meals:
To ensure that you’re consuming enough healthy fats and staying within your macronutrient goals, it’s important to plan your meals in advance. This can also help you avoid the temptation to reach for unhealthy snacks or convenience foods.
- Monitor your body:
It’s important to listen to your body and monitor any changes or symptoms you may experience. If you feel dizzy, fatigued, or experience any other adverse effects, it may be a sign that you need to adjust your fasting window or dietary intake.
- Be patient:
It can take time for your body to adapt to keto intermittent fasting, so be patient and don’t get discouraged if you don’t see immediate results. Stick with it and stay consistent, and you may begin to notice improvements in your overall health and well-being over time.
The Bottom Line
keto intermittent fasting is a promising approach to improving overall health and achieving weight loss.
By combining the principles of the ketogenic diet and intermittent fasting, you can achieve a state of ketosis more quickly and effectively, while also experiencing a range of potential health benefits.
Interested in trying keto intermittent fasting, it’s important to speak with your healthcare provider first, especially if you have any underlying health conditions or take medications.
They can help you determine if this dietary approach is safe and appropriate for you.
It’s also important to note that keto intermittent fasting may not be suitable for everyone.
Some people may find it challenging to stick to the dietary restrictions, while others may experience side effects such as fatigue, headaches, or constipation.
If you experience any adverse effects while following this diet, it’s important to stop and speak with your healthcare provider.
In summary, keto intermittent fasting is a promising approach to improving overall health and well-being.
By combining the principles of the ketogenic diet and intermittent fasting, you can achieve a state of ketosis more quickly and effectively, while also experiencing benefits such as weight loss, improved insulin sensitivity, increased energy, reduced inflammation, and potentially, longevity.
As with any dietary approach, it’s important to speak with your healthcare provider before starting to ensure that it is safe and appropriate for you.
Dr Charles