A cursory scan of the headlines on most health-related websites will reveal that intermittent fasting (IF) and the Ketogenic diet are two of the most popular dietary fads.
Both are popular among health-conscious consumers seeking to manage their weight and improve their overall well-being. They also have substantial research to back them up as independent dietary therapies.
However, you may be asking if it is valid (and safe) to do both simultaneously…
This article delves into everything IF and Keto, looking at how they function, their possible advantages, and how to mix the two properly.
Keto Diet 101
Without getting into specifics, ketosis is a metabolic condition in which the body’s primary fuel source changes from glycogen (stored carbs) to fat and ketone bodies for energy.
This metabolic shift happens in reaction to a decrease in carbohydrate consumption, which can be induced by fasting (not eating for an extended length of time) or by adopting a Ketogenic diet, also known as Keto.
Keto is a low-carbohydrate, high-fat, moderate-protein diet that has gained popularity in recent years due to various possible advantages.
Learn more: Ultimate Keto Diet Guide.
3 Science-Backed Benefits of a Keto Diet
1. Enhanced Weight Loss
One of the main reasons individuals resort to Keto is to lose weight. Indeed, studies have shown that eating a high-fat diet might suppress hunger, allowing you to feel fuller for longer [1].
Keto can also result in faster initial weight reduction than high carb diets, although this may be related to a loss of water and glycogen storage [2].
Interestingly, compared to other dietary programs, Keto has been associated with higher weight reduction around the waist. Aside from cosmetic difficulties, visceral belly fat has been related to inflammation and chronic illness; thus, limiting it is optimal [3].
2. Epilepsy & Neurological Disorders
Keto was initially utilized clinically to supplement epilepsy therapy [4]. Since then, the Diet has shown promise in the treatment of various neurological illnesses such as Parkinson’s and Alzheimer’s [5], with animal studies indicating that Keto may help to delay cognitive decline [6]. However, further study is needed.
3. Improved Blood Markers
Aside from body composition, many people use Keto to assist in managing various health concerns.
According to studies, there may be some advantages to heart health, with Keto possibly leading to a substantial decrease in triglycerides [7] and a rise in HDL (good cholesterol) [8].
Lowering carbohydrate intake and increasing protein consumption may produce more stable blood sugar levels [9]. According to one study, after 6 months of following a Keto diet, 95% of patients with diabetes could reduce or entirely stop any glucose-lowering medication [10].
Intermittent Fasting: The Basics
There are several approaches to intermittent fasting (IF), but the core principle is straightforward:
It begins by dividing the day or week into fasting and eating periods. Minimize your eating window while extending the window during which you consume little to no food.
Unless you have a midnight snack, you already observe a brief time of fasting between supper and breakfast.
The notion is that prolonging the fast on specific days of the week might result in some intriguing advantages. This might be as easy as fasting for 16 hours daily or choosing extended fasts once or twice weekly. One of the significant benefits of fasting is that it is simple to tailor to your needs.
Although intermittent fasting may appear to be a recent dietary fad, humans have been fasting for thousands of years.
Like many predaceous creatures, early humans would have gone without food for extended periods between successful hunts. While this may appear less than optimal initially, natural fasting times would have thrown these early people into ketosis. This might have provided advantages such as hunger suppression and mental clarity, which could have helped them get to their next meal and enjoy another successful hunt.
I was employed by more than simply hungry hunter-gatherers. Intentional fasting for spiritual and health purposes was practiced as far back as the ancient Greeks.
7 Potential Benefits of Intermittent Fasting
1. Weight Loss
IF, like keto, is commonly used to help reduce fat mass and improve lean body mass. According to research, fasting can decrease belly fat without calorie restriction when the body uses fat as fuel. [11] [12]
There’s also evidence that IF can reduce fat by increasing fat oxidation (burning fat as a fuel source) and decreasing appetite [13].
Compared to a standard calorie-controlled diet, this may be a far more sustainable approach to weight management for many people.
2. Longevity
It is believed that after around 24 hours of not eating, a biological process known as autophagy gets into high gear [14].
This is your body’s approach to doing cellular housekeeping – clearing away old, damaged muscle and organ cells so that healthy, new cells can replace them. While the mechanism is unknown, many experts believe autophagy is essential to aging.
As you may have guessed, our regular eating window means we seldom reach the 24-hour mark, which means we may lose out on some of these advantages. According to one animal research, individuals following an intermittent fasting strategy lived 33% longer than those not fast [15].
3. Reduced Inflammation
Many prominent health practitioners have called chronic inflammation “the root of all disease.” The good news is that intermittent fasting effectively lowers inflammation-related blood indicators, such as CRP [16].
4. Cognitive Function
Fasting, according to animal research, can result in the production of new neural cells and an increase in Brain-Derived Neurotrophic Factor (BDNF) expression – a protein dubbed “miracle-grow for your brain” [17].
5. Heart Health
Heart disease is presently the leading cause of death in the Western world. There is encouraging research on fasting and cardiovascular health indicators. An 8-week study of alternate day fasting found a reduction in cholesterol, LDL cholesterol, and triacylglycerol concentrations, similar to Keto findings [18].
6. Cancer
Animal studies imply that fasting on alternate days may protect against cancer [19]. This might be partly due to the autophagy process we discussed earlier – cleaning away old, damaged cells to make space for new, healthy ones.
Additional early research points to the preventive effects of fasting during chemotherapy and radiation since healthy cells defend themselves from injury in a fasted state, but malignant cells lack flexibility and become more vulnerable to the treatments. Research is being conducted to find the safest methods to provide fasting advantages to persons undergoing treatment for various malignancies. [20] [21] [22]
7. Insulin resistance
Intermittent fasting was found to help lower visceral fat mass, fasting insulin, and insulin resistance in type 2 diabetes in 2014 research [23].
Combining Keto & Intermittent Fasting: Benefits + Challenges
Despite their apparent differences, Keto and IF have many parallels. They both induce a Ketogenic state in the body and have the ability to promote fat burning. There’s also a lot of overlap in the possible wellness advantages, which range from heart health to insulin sensitivity.
You may wonder if combining the two – extending your fasting window and eating a high-fat diet during your eating window – is safe and beneficial.
The good news is that because both diets act through similar underlying systems, they may complement each other. Keto and IF work together to achieve the same goal: making the body more competent at burning fat as fuel. You may also discover that when you mix the two diets, the typical issues of each are eliminated:
- Restricting food intake with IF may simplify entering and maintaining ketosis by accelerating carbohydrate depletion.
- A Ketogenic diet may make intermittent fasting more manageable as your body gets more fat-adapted and you feel more full from eating higher-fat meals.
- If you’re new to Keto, IF helps you stick to the Diet because you have fewer meals to plan and prepare.
- However, there are several possible downsides to be aware of:
- It will likely be difficult if you are new to Keto and fasting, as it is a significant departure from the usual. You might be better off doing one task at a time.
- Fasting is not recommended for pregnant women, children, or those suffering from eating problems.
Which Fasting Protocol is Right For You?
There are several fasting regimens to select from, each with advantages and disadvantages. Here are a few of the most well-known:
Lean Gains – 16:8
The 16:8 fast, as the name implies, consists of a 16-hour fast followed by an 8-hour meal. This could be accomplished by shortening your typical mealtimes, skipping breakfast, and eating only two meals daily. It’s an excellent introduction protocol that can be done regularly by both beginners and more experienced fasters.
Warrior Diet / OMAD – 20:4
Fasting for 20 hours a day is part of the Warrior Diet or One Meal a Day program. Adopting the 16:8 protocol, it’s a common choice. Aside from assisting you in entering a deeper state of fasting, this strategy is popular since it saves time and allows you to gorge on one large meal in the evening. Some people use OMAD daily, while others use it weekly or monthly.
Alternate Day Fasts
Alternate day fasting is one of the most extensively researched regimens in the fasting literature. It consists of a day of eating followed by a day of no meals or decreased calories, as the name indicates. People who want to lose weight or manage a health issue typically utilize alternate day fasts. Because the fasting phase is often 24 hours or more, autophagy should kick in, implying that some of the stated lifespan advantages of fasting may be realized.
5:2 Diet
The 5:2 Diet is more of a “Fasting Mimicking Diet” than a genuine fast. It consists of five days of regular eating followed by two days of eating less than 500 kcal. This can be useful for weight reduction, but because you do not reach a fasted state, some other potential advantages of fasting may be lost.
Extended Water Fasts
Water fasts of 24 hours or more are commonly used to treat or battle long-term diseases such as autoimmune disorders or to lose substantial weight. Extended fasts are not for everyone and should only be undertaken under medical supervision.
How to Supercharge Your Keto Diet With Intermittent Fasting
If you want to combine both dietary regimes, a daily plan combining Keto with 16:8 (the most beginner-friendly kind of fasting) is provided below.
Day 1:
- 8:00 PM – Dinner
- 10:30 PM – Bed
Day 2:
- 7:00 AM – Wake, Meditate, Walk, or Yoga
- 12:15 PM – Breakfast
- 4:00 PM – Lunch
- 6:00 PM – Evening Workout
- 8:00 PM – Dinner
Repeat this daily routine after day 2, adhering to the same approximate eating and fasting hours and substituting in whichever Keto-friendly foods appeal to you.
Intermittent Fasting Tips & FAQs
How long should I fast for?
If you’re new to fasting, try 16:8 or even 14:10. You can then begin to include lengthier fasts occasionally, but remember to listen to your body (and your doctor).
Can I drink liquids during a fast?
Yes, most fasting regimens include no-calorie drinks such as water, unsweetened and milk-free tea, and coffee.
Can I take supplements while fasting?
When fasting, you can take supplements, but be mindful that specific fat-soluble vitamins may not be absorbed as well as when consumed with meals. To address this issue, you might change your supplement regimen, taking your customary morning vitamins with your noontime meal instead (or whenever you break you’re fast).
Is fasting suitable for everyone?
No, pregnant and breastfeeding women, children, persons with a history of eating problems, and those with specific health concerns should not fast. If you have a chronic health problem or are unsure if fasting suits you, please see a medical expert before embarking on your first fast.
Can I work out while fasting?
Yes, many individuals love exercising while fasting. However, you may need to lessen the intensity of your activities if you are new to fasting or have just finished a lengthy fast.
How can I manage hunger while fasting?
It’s very natural to have hunger pains in waves. Although it may feel awkward initially, sipping some water or tea and waiting it out usually results in the wave passing.
Will fasting slow down my metabolism?
No. While fasts of more than three days have been proven to lower metabolism [24], shorter fasts have been demonstrated to boost metabolism [25].
The Bottom Line
Keto and intermittent fasting have several potential advantages, and there is a significant overlap between the two. They can be safely and efficiently combined for the majority of people. Just remember to take it slowly and pay attention to your body.
If you need more assistance determining your best fasting regimen, consult our handy guide to planning your IF schedule. You may also use a diet monitoring tool like Carb Manager to record your health indicators, create weekly food plans, manage your unique intermittent fasting program, and much more to help you remain on track.
If you try them both, please let us know how you get on in the comments area below, and feel free to contact us if you have any questions.
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