Trying to figure out if you should Intermittent Fast, or go Keto? It’s hard to go a day without scrolling through your newsfeed or knowing someone that isn’t following Intermittent Fasting or The Ketogenic Diet. Why? Because they work. Both are great for improving body composition, improving blood cholesterol levels, and reducing body fat. But, each have notable differences. So which one is right for you and your goals. We’re going to break down the differences between Intermittent Fasting and The Keto Diet to determine which one is right for you.
What Is The Ketogenic Diet?
The Ketogenic Diet is all about getting your body into the fat-burning state of ketosis. By shifting your caloric intake to high fat, moderate protein, and extremely low carb, your body stops relying on glucose for energy, and shifts to burning ketones.
In turn, this help your body recruit and utilize body fat, instead of the sugar derived from the carbohydrates found in your lemon-poppy seed scone for energy.
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How Does The Keto Diet Work?
The Keto diet is a low carb, high fat diet. Instead of eating foods like pasta, bread, and sugary treats, think high-fat foods like cheese, sour-cream, avocados, and coconut oil.
In addition to high-fat foods, you’ll also be loading up the protein, such as eggs, beef, chicken, and pork. Let’s be honest, one of the greatest perks to the keto diet, is the bacon.
You’ll also be eating low starch veggies, like asparagus, tomatoes, onions, broccoli, and peppers. Don’t worry though, there are tons of great recipes and keto friendly foods you can have. My all-time favorite, are keto meatballs smothered in parmesan, and tomato sauce!
Is The Keto Diet Right For You?
It’s important to be realistic. The keto diet is not for everyone. It takes planning, preparation, a formidable mind-set, and dedication. When we say this diet is low carb, it’s the lowest of low.
Figuring out how you can keep yourself below 20-30g of carbs per day, is tough considering nearly every food on the planet has carbs in it, besides protein like chicken, beef, fish, and pork.
But, if you’re looking to drop some major weight in a hurry, then going keto might just be the short-term answer to what you’re looking for. In order to reap the benefits of keto however, you need to maintain the state of ketosis.
To do this, you’ll need to test your state of ketosis every single day. You can use a blood-meter, breathe meter, or urine test. Of these three, the former, is the most accurate through testing your blood ketone levels.
What Is Intermittent Fasting?
Intermittent fasting is very different than the keto diet. However, how they work and the benefits of each one are very similar. It’s important to know that Intermittent fasting is not a diet. Intermittent fasting is a pattern of eating. It’s not about what you eat; it’s about when you eat. There are multiple ways to approach intermittent fasting, but typically it involves shorting your feeding window, so that your body can utilize body fat as its main fuel source.
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How Does Intermittent Fasting Work?
Intermittent fasting rewires your body to use food more efficiently. When you’re in a fed-state your body uses stored glycogen for energy. When you’re in a fasted-state your body uses stored body fat for fuel. Unlike keto, your main caloric intake does not need to come from high-fat foods and protein. The key to intermittent fasting, is shortening the eating window, to optimize insulin levels and cortisol. By keeping your insulin levels low during a prolonged fasting period, your blood glucose levels will also be low, directing your body to use stored body fat for fuel, as opposed to glucose.
Now, just because it’s about when you eat, and not necessarily about what you eat, does not mean you’re going to get lean and lose body fat, by overloading on pizza and doughnuts and going on a binging rampage. This isn’t IIFYM or Flexible Dieting. The way you’ll see the best results, is through a healthy and nutritious diet, full of lean organic proteins, functional complex carbohydrates, and quality healthy fats.
How long do most people fast for during intermittent fasting? Most people eat for 8 hours and fast for the remaining 16. This means you would eat your first meal around noon, and stop eating at 8P.M. Any time period works, so as long as you’re fasting for more than 16 hours. Forget counting calories, or peeing on a stick. Intermittent fasting is relatively effortless compared to keto. The most important aspect to seeing success, is making sure you’re eating wholesome quality foods.
Is Intermittent Fasting Right For You?
Intermittent fasting works, and it works well. Fasting will help improve body composition through the control and regulation of insulin and cortisol and through the natural release of human growth hormone (HGH). Intermittent fasting paired with a clean and healthy diet, is one of the most effective ways to create healthy and sustainable eating habits.
Can You Pair Intermittent Fasting With Keto?
Intermittent fasting paired with Keto is extremely effective. Keeping insulin levels low, increases ketones and further optimizes the process of utilizing body fat for fuel. Keep in mind however, that it’s not necessary to eat high-fat foods and stay below 20-30g of carbohydrates for intermittent fasting to work. Getting an adequate amount of functional complex carbohydrates, lean grass fed proteins, and quality fats, is the best approach to creating a sustainable nutrition plan.
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