Keto Diet Versus Intermittent Fasting – What’s the Difference?
The biggest difference between keto and intermittent fasting is that intermittent fasting diets tell you when you can eat, whereas keto diets tell you what you can eat. A keto diet is about eating more fat and protein-rich foods and fewer carbohydrates. The aim is to reach a state of ketosis as your body burns fat for energy instead of glucose. The last thing, and the main reason that I recommend intermittent fasting versus the keto diet, is because it’s very, very sustainable. You can eat the same foods and not have to worry about calculating macros or tracking calories all the time.
Benefits of a Keto Diet
The keto diet has many potential benefits, such as:
- Increased fat-burning
- Reduced hunger and cravings
- Better blood sugar control
- Reduced inflammation
The keto diet is a restrictive high-fat diet, and intermittent fasting restricts the number of hours you will be eating. There is a lack of research on long-term effects of the keto diet, but many people have reported weight loss, improved energy levels, and improved health markers.
Benefits of Intermittent Fasting
Intermittent fasting has many potential benefits as well, such as:
- Improved metabolic flexibility and energy efficiency
- Reduced hunger and cravings
- Improved hormone balance
- Reduced inflammation
Periodic fasting triggers the same fat-burning process that occurs during a low-carbohydrate or keto diet. Keto is short for ketosis, the metabolic process that occurs when your body is in a state of burning fat for fuel. Intermittent fasting also helps your body burn fat for fuel. The main difference between the two is that a keto diet restricts the types of food you eat, while intermittent fasting restricts the times you eat.
The Verdict
Both the keto diet and intermittent fasting can be beneficial for weight loss and overall health. However, if you’re looking for a more sustainable approach, intermittent fasting is a better option. Intermittent fasting is easier to maintain in the long run, as it doesn’t require you to track macronutrients or count calories. Plus, it can help you achieve the same metabolic benefits as a keto diet, such as increased fat-burning, improved metabolic flexibility, and improved hormone balance.
In the end, it all comes down to your personal preferences. If you prefer tracking macronutrients and counting calories, then the keto diet might be the right choice for you. If you prefer the flexibility of intermittent fasting, then that might be a better option. Both can be effective for weight loss and improved health, so it’s just a matter of finding the diet that works best for you.
Which dieting approach is more successful – the ketogenic diet or intermittent fasting?
Studies have shown that the ketogenic diet can result in weight loss within two to three weeks, while it may take up to a month or more to see any changes in weight from intermittent fasting [1,4].
Would fasting for 16 hours cause me to enter ketosis?
Your body can enter a state of ketosis after just a 12 hour period of not eating, which some people do when they skip eating dinner and wait until morning to have their first meal.
What is a more beneficial eating plan: a low-carb diet or intermittent fasting?
Low carb diets can shut off the triggers for weight gain and certain illnesses, while intermittent fasting can help repair any damage done. Intermittent fasting has been found to be more effective than low carb diets when it comes to managing blood sugar levels, insulin, and fat loss.
Can intermittent fasting cause your body to enter ketosis?
Intermittent fasting can help a person enter into ketosis. While a physician may suggest fasting for up to 48 hours in certain scenarios, most individuals do not need to fast for that amount of time to achieve ketosis.
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