When it comes to weight loss, the ketogenic (keto) diet and intermittent fasting (IF) are the two most popular diet plans that are followed by millions of people around the world. Celebrities endorse them, health influencers swear by them, and your friend’s cousin probably claims they work wonders.
Both these diets approach weight loss in different ways. That’s probably why many people – especially those struggling with weight loss issues – wonder if combining both diets can lead to quick results.
Let’s find out if both these diets can work together to give you better weight loss results. And more importantly, is it safe?
What Is Intermittent Fasting (IF)?
An intermittent fasting diet plan for weight loss is an eating pattern that cycles between periods of eating and fasting. Unlike traditional diets that tell you what you eat, IF tells you when you eat.
Some of the most popular and widely adopted intermittent fasting diet plans include:
- 16/8 Method: In this method, you fast for 16 hours and eat only within an 8-hour window each day.
- 5:2 Diet: Here, you can eat normally for 5 days a week, but have to fast or restrict your calorie intake (to 500-600) on the other 2 days.
- Alternate-Day Fasting: You alternate between a day of regular eating and a day of fasting or very low-calorie intake.
When done correctly, IF offers many health benefits, like:
- Improved brain function and mental clarity
- Better blood sugar control and insulin sensitivity
What Is the Keto Diet?
The ketogenic diet for weight loss is a high-fat, very low-carb eating plan that is designed to shift your body into ketosis. A state where your body uses fat as the primary source of energy instead of carbohydrates.
Originally developed as a medical therapy for epilepsy, the ketogenic diet for weight loss is today widely used to:
- Lose weight and control appetite
- Support brain health and improve cognitive function
- Improve blood sugar control and manage insulin resistance
- Potentially reduce the risk of heart disease
Some studies suggest that the keto diet may help improve certain neurological conditions, like Alzheimer’s disease, too. However, more research is needed in this area.
Combining Keto and Intermittent Fasting – Benefits and Risks
When done separately, both keto and intermittent fasting help your body burn fat more efficiently. Together, they can amplify the effect.
However, before following both diets together, it is important to understand the advantages and potential risks of combining them for faster weight loss.
The Benefits
1. Faster Ketosis
The keto diet comes with its own set of challenges. The first one definitely is getting into ketosis. The initial transition period is when your body shifts from burning glucose to burning fat. Intermittent fasting may help your body enter ketosis faster.
2. Increased Fat Loss
Both methods can promote fat loss on their own, but when combined, they may expedite the weight loss process. Intermittent fasting increases fat oxidation and boosts metabolic efficiency, while keto ensures your body burns fat consistently.
3. Better Appetite Control
A surprising benefit of both keto and intermittent fasting is better appetite control. Keto helps in stabilizing blood sugar and insulin levels, while IF curbs hunger hormones. Together, they make it easier for you to stick to your eating plan without feeling hungry or deprived.
Potential Considerations
While combining keto and intermittent fasting can be an effective approach for weight loss, it comes with its own potential challenges and may not be right for everyone.
- Beginners may find it too restrictive and challenging. This may lead to difficulties in adhering to the diet plans.
- You may experience a sudden dip in energy during the initial phase. Fatigue, brain fog, headaches, and irritability are common side effects.
- You may suffer from nutritional deficiencies. Due to the restrictive nature, there’s a risk of not getting enough essential vitamins and minerals.
- Certain groups should avoid combining the IF and keto diet plan for weight loss. This includes pregnant or breastfeeding women, people with a history of eating disorders, and those with certain health conditions like advanced diabetes or heart disease — unless approved by an intermittent fasting doctor or a keto diet consultant.
Pro Tip: It is best to start with one diet approach (typically keto) and then layer it with the other (intermittent fasting) once your body has adjusted to the new eating routine.
How to Combine Keto and Intermittent Fasting Safely
If you decide to try both diets together, here are a few tips for success:
- Start slowly and make gradual progress. Begin with 12-14 hours IF diet plan and then move up to 16 hours or more once your body has adjusted to the new dietary regimen.
- Make sure your keto diet is wholesome and nutrient-dense. Include plenty of healthy fats (avocado, olive oil, fatty fish), moderate protein, and low-carb vegetables in your diet. This will make sure you get enough vitamins and minerals.
- Drink plenty of water. Replenish it with electrolytes. Keto and IF fasting can both deplete sodium, potassium, and magnesium from your body. Supplementing them with electrolytes may help prevent headaches, cramps, and fatigue.
- Listen to your body. If you feel excessively weak, dizzy, or irritable, it may be a sign you need to adjust your approach.
- Always start these diets under the strict supervision of a board-certified obesity medicine physician like Dr. Mona Lala. Especially if you have preexisting medical conditions. A weight loss doctor can evaluate your existing health conditions and weight loss goals and recommend whether combining both keto and IF fasting approaches is good for your health.
Pairing intermittent fasting with keto can be a powerful fat-loss strategy, but it’s not for everyone. So, talk to a weight loss physician like Dr. Mona and choose a weight loss diet plan that supports both your physical health and your relationship with food.
