The ketogenic diet and intermittent fasting are two popular diets that have become popular in recent years. The keto diet is an eating plan that is high in fat and low in carbohydrates, while intermittent fasting is an eating plan that involves fasting for periods of time. But what’s the difference between these two diets, and which one is better for weight loss? Our expert is here to help us find out.
The Difference Between Keto and Intermittent Fasting
The biggest difference between keto and intermittent fasting is that intermittent fasting diets tell you when you can eat, whereas keto diets focus on what you can eat. The keto diet limits the amount of carbohydrates and sugars you consume, and encourages a high-fat, low-carb eating plan. Intermittent fasting, on the other hand, does not limit what you can eat, but instead encourages you to fast for periods of time.
The Verdict: What’s Better for Weight Loss?
Looks like it’s a tie, because our expert says, “Both the diets will lead to weight loss. But, individually, they are both not extremely effective.” The reason for this is that both diets require a lot of willpower and dedication to maintain. While the keto diet focuses on restricting carbohydrates and sugars, intermittent fasting focuses on fasting for periods of time. Both diets can lead to weight loss, but neither is extremely effective when done in isolation.
The Benefits of Intermittent Fasting vs. Keto
Stable Energy Levels – Just like the ketogenic diet, intermittent fasting improves metabolic flexibility and energy efficiency in the body. This means that when you follow an intermittent fasting diet, your body will be able to better utilize the energy it receives from food. 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 easily make intermittent fasting part of your lifestyle, whereas the ketogenic diet requires more dedication and commitment.
Can You Combine the Benefits of Both Keto and Intermittent Fasting?
Both intermittent fasting and ketogenic diet have significant health benefits when done right and regularly. Other variations that we have not mentioned yet, like alternate day fasting, time-restricted eating, and the Warrior Diet, combine the benefits of both diets. In other words, can we get the benefits of the keto diet without its problems, like weaker bones and potentially higher cholesterol? The answer is yes. You can combine the benefits of both diets by alternating between the two, or by using one as a base for the other.
So, what’s better keto or intermittent fasting? The answer depends on your individual goals and lifestyle, but both diets offer great health benefits when done right. If you’re looking for a sustainable and healthy way to lose weight, then both the ketogenic diet and intermittent fasting are great options. Just make sure to consult your doctor before starting any diet, and always follow the guidelines set forth by your doctor.
Does the ketogenic diet offer more benefits than intermittent fasting?
Studies have found that, on average, individuals tend to lose weight faster when following a keto diet compared to intermittent fasting, with results usually seen within two to three weeks versus one month or more [1,4].
Can fasting for 16 hours put me into ketosis?
Your body may enter a state of ketosis after just 12 hours without food, which is a common occurrence for people who fast overnight before consuming breakfast the next morning.
What level of weight reduction can I expect to see in a month if I combine the keto diet and intermittent fasting?
Research shows that people on the ketogenic diet can expect to lose about 1-2 pounds (0.5-1 kg) per week. This has been seen in studies where obese patients have lost an average of 13.6 kg (30 pounds) over two months, with over 88% of participants losing more than 10% of their initial weight.
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