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Intermittent fasting and the ketogenic (keto) diet are two powerful dietary strategies for weight management and improved overall health. While their approaches are different<\/a>, their end goal is similar: to support normal, healthy blood sugar levels and to use more fat for energy, rather than glucose.<\/p>\n With more than one way to achieve the results you\u2019re looking for, choosing an approach depends on your goals, personal preferences, and lifestyle habits. Let\u2019s break down the intermittent fasting vs. keto debate in more detail.<\/p>\n Intermittent fasting<\/a> is a time-based approach to eating. It involves a regular cycle of fasting (usually 12\u201316 hours) and eating (8\u201312 hours) each day.\u00a0<\/p>\n Fasting allows the body to use up the body\u2019s stores of glucose for energy so it can burn fat for energy instead. This process is called ketosis.<\/p>\n Scheduling our eating in this way can bring a variety of benefits, including:<\/p>\n The greatest benefits are shown to come from the 16:8 intermittent fasting schedule. For example, this could mean finishing eating at 6 p.m. and fasting until 10 a.m. the next day.<\/p>\n One of the biggest draws of intermittent fasting is that there are no restrictions on what you eat, which means you don\u2019t have to sacrifice your favorite indulgences! However, intermittent fasting works best when you eat a nutritious diet with a variety of healthy foods.<\/p>\n Keto focuses on what you eat, not when. It is a high-fat, low-carb diet that shifts your body into ketosis. Similar to intermittent fasting, a keto diet allows the body to burn fat for fuel instead of glucose (carbs).<\/p>\n Some of the benefits of keto include:<\/p>\n To stick to this diet, people follow three main guidelines:<\/p>\n While intermittent fasting allows for plenty of flexibility regarding what you eat, keto is much more restrictive, focusing heavily on healthy fats and protein like fatty fish, dairy, and non-starchy vegetables.<\/p>\n Intermittent fasting and keto are two peas in a pod. Each affects how fats and ketones are used in the body, which in turn affects our overall health.<\/p>\n So, the \u201cright\u201d method depends on what works best for you. If the thought of tracking what you eat is unappealing, you might find more success with intermittent fasting. If you don\u2019t like the idea of only eating during a certain window each day, keto might be the better alternative.<\/p>\n If you\u2019re still unsure, consult with your healthcare provider to help build out a diet plan that works best with your goals and lifestyle.\u00a0<\/p>\n Of course, you don\u2019t have to choose between one or the other. In fact, combining intermittent fasting with a keto diet<\/a> can help amplify the positive effects you\u2019re going for, whether it be weight loss, better glucose levels, or more energy. And since foods you eat on a keto diet tend to be more energy dense and filling, this makes it easier to go longer periods without food.\u00a0<\/p>\n In short, the two methods are natural partners in helping you reach your health goals. If you\u2019re thinking about doing both, take note of the following tips before getting started.<\/p>\n If you\u2019re new to both, starting with keto can be a good way to smooth the transition to intermittent fasting. A low-carb diet like keto helps to diminish hunger and cravings, which makes it easier to fast during your fasting window.<\/p>\n The key to making intermittent fasting work<\/a> is finding the right fasting window for your lifestyle\u2014and sticking with it. The 16:8 schedule (fast for 16 hours, eat all your meals during the remaining 8 hours) yields the best benefits of intermittent fasting. For some that means skipping breakfast, while others prefer an earlier dinner with no snacks afterward. If you\u2019re new to intermittent fasting or the thought of fasting for 16 hours is overwhelming, people often have more success with consistency if they begin at 12 hours and slowly increase to 16 hours of fasting.<\/p>\n Adequate hydration is important for both intermittent fasting and keto, as both can cause your electrolytes to fluctuate. So keep a water bottle nearby, or drink Unimate<\/a> if you need a sugar-free pick-me-up.\u00a0<\/p>\nIntermittent fasting: When you eat<\/h2>\n
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Keto: What you eat<\/h2>\n
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Which is better: Intermittent fasting or keto?<\/h2>\n
Combining intermittent fasting and keto<\/h2>\n
Keto first, intermittent fasting second.<\/h3>\n
Be consistent with your fasting schedule.<\/h3>\n
Drink lots of water.<\/h3>\n
Eat real food.<\/h3>\n