Intermittent fasting and the ketogenic diet are two of the most popular weight loss methods out there. But when combined, they can be a powerful tool to help you reach your health and fitness goals. In this blog post, we’ll cover what intermittent fasting, and the ketogenic diet are, how they work together, and some of their great health benefits.
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. It does not specify which foods you should eat but rather when you should eat them. Common types of intermittent fasting include 16/8 (fasting for 16 hours and eating during 8 hours) and 5:2 (eating normally five days a week while restricting calories to 500-600 twice a week). The most basic for beginners being typically a 13 hour fast and 11 hours to get in 3 healthy meals with some snacks, concluding the day. Most athletes prefer the majority of their fast to be during the sleeping period as the body recovers and preserves energy.
The ketogenic diet is an extremely low to no-carbohydrate, high-fat diet. It works by drastically reducing carbohydrates to force your body into a state called “ketosis” where it burns fat for fuel instead of glucose from carbohydrates. This results in rapid weight loss as well as other potential health benefits such as increased energy levels, improved mental clarity, reduced inflammation, improved cholesterol levels, the reduction of disease and illness within the body and more.
Intermittent fasting and ketosis dieting, when combined, can have incredibly positive health benefits. Studies have found that intermittent energy restriction not only leads to weight loss, but also helps to regulate blood sugar levels, reduce inflammation and improve overall cardiovascular health [1]. Moreover, research has shown that intermittent fasting can help to increase longevity, improve brain health and reduce cancer risk.
In conjunction with intermittent fasting, ketosis dieting is an incredibly effective way to stimulate fat burning and lose weight while avoiding the negative side effects that come with traditional calorie-restriction diets. Ketosis dieting involves reducing your carbohydrates intake drastically so that your body taps into its stored fat reserves for energy instead of glycogen. This process helps to increase fat metabolism, reduce hunger cravings, improve blood sugar control, boost mental clarity and even reduce inflammation.
When these two nutrition strategies are combined, the positive benefits can be tremendous. Not only do you enjoy all the benefits mentioned above from both intermittent fasting and ketosis dieting independently, but you also experience improved metabolic efficiency as your body learns to burn stored fat for energy instead of relying on carbohydrates. Also, both intermittent fasting and ketosis dieting help to reset hormones and reduce inflammation in the body, thereby improving overall health and wellbeing.
In conclusion, combining intermittent fasting with a ketogenic diet can be an incredibly effective way to achieve your health and wellness goals. Not only does it provide many of the benefits associated with each strategy independently, but it also promotes metabolic efficiency as well as improved hormone balance, reduced inflammation and improved overall health.
When combined with intermittent fasting, the ketogenic diet can be even more effective at helping you reach your health goals since it helps reduce hunger cravings so that it’s easier to stick to your eating plan. Plus, when done correctly with appropriate amounts of healthy fats and proteins, the keto diet can provide longer lasting energy so you can power through your fasts without feeling fatigued or lethargic.
Overall, intermittent fasting combined with a ketogenic diet can be an incredibly powerful tool to help you reach your health goals faster than either one alone. Not only can it help you lose weight quickly, but it also has several potential long-term health benefits such as improved cholesterol levels and mental clarity as well as reduced inflammation throughout the body. If you’re looking to make some serious changes in your life this year, then this combination might just be worth considering! Find out how you can get your personalized training and nutrition plan today, Gurkan Gurgur (the founder of All Supplements) has helped many professional athletes win championships as well as hundreds of individuals transform their lives and feel the fittest they’ve ever felt in their life, having a super hero like physique is just a bonus! Try our customized intermittent fasting and keto combination diet plan today! References:
1. Harvie MN et al., “The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women” International Journal of Obesity (2011) 35, 714–727; doi:10.1038/ijo.2010.171
2. Paoli A et al., “Ketogenic Diet for obesity: Friend or Foe?” International Journal of Environmental Research and Public Health (2014); 11(2):2092-2107; doi: 10.3390/ijerph110202092
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