Keto vs 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 to eat. 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 stick with it for a long time without feeling restricted.
The Keto Diet
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 stored fat for energy. Generally, you will eat fewer carbs and more healthy fats. This helps you to reduce the amount of calories you consume, which could lead to weight loss.
Intermittent Fasting
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 the body starts to burn fat for energy. With intermittent fasting, you eat in a limited window of time, usually no more than eight hours per day. This means that you don’t have to restrict your food choices or limit your calorie intake.
Benefits of Keto and Intermittent Fasting
- Weight Loss – Both diets can help you lose weight and keep it off, but the keto diet may be more effective in the short term.
- Stable Energy Levels – Just like the keto diet, intermittent fasting improves metabolic flexibility and energy efficiency in the body.
- Improved Mental Clarity – The keto diet has been linked to improved mental clarity, while intermittent fasting has been linked to improved focus and concentration.
- Healthier Eating Habits – The keto diet helps you to reduce your overall calorie intake and intermittent fasting encourages you to eat more nutritious foods.
Sustainability
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 the long-term effects of either diet, but anecdotal evidence suggests that intermittent fasting is easier to maintain than a keto diet. This is because intermittent fasting does not require you to give up any foods, whereas the keto diet requires you to significantly reduce the amount of carbs and other foods that you eat.
Final Thoughts
Both the keto diet and intermittent fasting can be effective for weight loss, but there are some key differences between the two. The keto diet is more restrictive, while intermittent fasting is more flexible. Intermittent fasting is also more sustainable in the long-term, so it may be a better option for those who want to maintain their weight loss. However, it is important to note that there is limited research on the effects of either diet, so it is best to consult a medical professional before starting either.
Which diet regimen is more beneficial: ketogenic or intermittent fasting?
Studies suggest that individuals may see results of weight loss from following a ketogenic diet within a two to three week period, while it may take up to a month or longer to observe any changes in weight when intermittent fasting is adopted [1,4].
Can fasting for 16 hours cause my body to enter a state of ketosis?
Your body can enter a state of ketosis after just 12 hours of fasting, which is something many people do overnight before they start their day by consuming their first meal of the day.
Is the ketogenic diet the same as intermittent fasting?
Combining the keto diet and intermittent fasting is a largely unexplored territory. There is limited research on the effects of combining the two, so it is uncertain what could be the possible outcomes if they are undertaken together.
Is it possible for me to follow an intermittent fasting regimen without being on a ketogenic diet?
Yes, it is possible to follow an intermittent fasting regimen without being on a ketogenic diet. You don’t have to limit your food choices or restrict any particular foods when you are following an intermittent fasting regimen.
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