keto diet Archives -

How Beneficial are Keto and Intermittent Fasting Combinations?

Fri, 20 May 2022 09:08:26 +0000

The Buyt Desk

A restrictive high fat diet is keto whereas intermittent fasting is restricting the eating period. A diet plan combining these two together will give good results.

Intermittent fasting is what humans have followed for a really long time in the name of religious fasting. Some do it once every week, some once a month and few do it once a year. Different religions have different patterns. Now that the food available is abundant, people have forgotten to fast. Now when celebrities and fitness coaches stress intermittent fasting, it is back in the human lifestyle. Whereas keto is a ketosis diet which forces the human body to consume fat as fuel instead of glucose. This helps in burning more fat, especially stored fat in the body. Let us look into in detail about these.

What is the KETO diet?

Ketosis is a metabolic state where the body uses fats as a primary fuel source. The human body changes its metabolism to burn fat and ketone bodies instead of glycogen which is stored in carbohydrates for energy when you restrict carbohydrate consumption. When you start to consume a high-fat diet where you restrict carbohydrates to 10-15gms per day, your body shifts to ketosis, a diet that initiates ketosis and remains in that state until carbohydrates are restricted. This Ketogenic diet is most commonly known as Keto. Keto is a moderate-protein, high-fat and low-carbohydrate diet. This was administered to a few patients as a part of treatment for a very long time. But recently it has resurfaced mainly as a weight loss diet.

What are the benefits of Keto?

Quick weight-loss – Keto is famous because of its weight loss capabilities. Because it is a high-fat diet, it will kill the appetite of the person following keto hence reducing mindless eating.
Epilepsy & Neurological Disorders – Keto is supporting treatment for epilepsy and other neurological conditions like Alzheimer’s, and Parkinson’s.
Improved blood markers – Keto diet has shown a dramatic reduction in triglycerides and an increase in HDL which is good cholesterol. This improves heart health. Moderate protein and lower carbohydrate consumption stabilize blood sugar levels. Some have gotten rid of diabetic medication after 6 months of a strict Keto diet.

What is Intermittent Fasting?

Intermittent fasting (IF) is not any kind of diet but an eating model that alternates fasting and eating window. Intermittent fasting is not about restricting any food group but just about clean eating with all the calories consumed within a fixed time period. Either you can choose to eat 5 days a week fast for 2 days a week or eat for a few hours a day and fast for the rest. You can start with 12 hours eating window and 12 hours of fasting window. Then gradually reduce your eating window to 8 hours a day and fast for 16 hours. You can customize it as per your body adaptation and your lifestyle. And twice a year you can fast for 2-3 days continuously.

What are the benefits of Intermittent Fasting?

Weight Loss – IF helps in reducing fat mass as the body switches to ketosis during long fasting and uses fat as a fuel source.
Longevity – Nearly after 24 hours of fasting autophagy kicks into high gear. This process is the body’s way of clearing out damaged cells and regenerating newer and healthier cells. Many scientists consider autophagy an important process for longevity.
Reduced Inflammation – The root of all diseases is considered chronic inflammation. Intermittent fasting has shown a reduction in biomarkers linked with inflammation like CRP.
Heart Health – Fasting has shown a reduction in cholesterol mainly LDL and triacylglycerol (TAG) concentrations. Intermittent fasting for 8 weeks has shown improvement in heart health.
Insulin resistance – Intermittent fasting is effective in decreasing visceral fat mass, fasting insulin and insulin resistance in type 2 diabetics.

What are the pros and cons of combining Keto & Intermittent Fasting?

Combining both may not work for all, but results vary on individual. People with preconditions like diabetes or heart disease should consult their doctor before starting on this diet. Taking good nutrient supplements as restrictive diet leads to deficiency and load on the kidney. In a few, this combination might lead to excessive stress, constipation, mood swings, irritability and fatigue. Each body is different and has a different metabolism, so the journey is unique for each. The ketogenic diet with intermittent fasting has proved to be safe for most people. But intermittent fasting should be avoided by pregnant or breastfeeding women and people having a history of eating disorders. The end goal of both Keto and IF is to adapt the body to burning fat as a primary fuel.

Pros –

IF will make it easier to start the ketosis process and stay the same and thus reduce carbohydrate levels.
A Ketogenic diet will make IF feel smooth as your body adapts to fat burning and consumption. Consuming higher-fat food will keep you satiated.
IF helps you to stick to the Keto diet as you have a smaller eating window with fewer meals.

Cons –

Keto and IF together might be challenging to start with. As both are new to you and take time to adapt.
Fasting and keto are not suitable for many who already have a health condition.
Need to monitor your health closely when following Keto and IF.

Summing up

IF and keto can be difficult to start together. So better start with Keto and slowly start with bigger eating windows and keep reducing the eating window week on week till you and your coach feel it is good. IF can be followed for a really long time but keep keto for the short term as it may not be good to be on keto for really long. Also, keep a check on micronutrition and take supplements if you are unable to meet your daily needs. IF complements Keto and helps you to strictly follow it. If you are on medication then it might be difficult to follow keto or IF so consult your doctor before starting. If needed, your doctor or nutritionist will adjust the medication dosage as per your diet plan.

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Keto Diet for Weight Loss – Yes or No??

Sat, 24 Oct 2020 13:51:24 +0000

Bhavna Malhotra

Consultant- Nutrition & Lifestyle

Email: bhavna.nutritionqueries@hotmail.com

Recent news of a celebrity succumbing to a keto diet (as claimed by her family) this very popular diet is in the news again but this time for the wrong reasons.

Keto diet is a rage these days for weight management. So, is it a quick fix? Is it safe? It sounds so yummy, so is it complicated? Can we google it and follow it as many are doing?

What is a ketogenic diet? It is a high fat, adequate protein and extremely low carbohydrate (30-50 gm carbohydrate) diet. Typical Indian diets have anywhere between 150-250 gm of carbohydrates per day. So this is a drastic cut down on the carbohydrate content of your diet. You have the calories from fat and protein majorly. Carbohydrates from vegetables (except for high carb ones) are allowed though.

Wondering how can a high-fat diet lead to weight loss then?? The science behind it is to change the fuel on which your body runs. Our bodies usually work on glucose as the primary source of fuel. The excess which is taken in is stored in the liver or as adipose tissue in the body for future use. So if you cut on the carbohydrates which are the main source of glucose in your diet the body looks for the alternative fuel source (as in starvation), and here fat makes the grand entry as the source of fuel. When fat is metabolized, it produces ketone bodies which become the fuel for the body now. This is the state of nutritional ketosis (it is different from ketoacidosis). Over a period of time when your body becomes ‘fat adapted’ it not only uses the dietary fat for producing ketones but starts burning the stored fat for producing ketones and that’s how the weight starts coming down. Phew! Sounds complicated but our bodies easily make this switch in 48-72 hrs.

When all this is so logical what’s the harm in following it? We need to understand that a Ketogenic diet or ‘keto diet’ as it is called was initially formulated to help children with epilepsy. Studies have shown that when the brain runs on ketone bodies rather than glucose as fuel, the frequency of seizures in epileptic children goes down and hence it is a boon for them. The use of a ketogenic diet for weight management has gained popularity in the past few years. Studies are yet being done on its safety and there are no long-term studies to support it conclusively!

If the results of some of your friends and family are too enticing for you to wait for conclusive studies, just answer these questions before you jump onto this diet:

Am I willing to take the guidance from a qualified nutritionist/ health care provider to get this specialized diet planned the right way?
Am I willing to get my basic blood tests done for sugars, lipid profile, liver function and kidney function before I start this diet and am, I willing to repeat the tests at least every 3 months thereafter to ensure its safety?
Can I quit sugars/ sweets/ most of the fruits/ most of the grains – which means no chapatti, rice, poha, upma etc. which have been the mainstay of your diet till now? Cheating can be dangerous on this diet.
Can I pursue this way of eating for at least 6 months? After this period too the diet will be low on carbohydrates (so occasional sweets and restricted grains). Am I prepared for this lifestyle shift?
Am I open to the idea of having supplements when I have this diet specific Vitamins like B complex and minerals like magnesium, sodium, selenium etc. might go low in this way of eating?

If the answers to the above questions are yes, then you can give this diet a try but strictly under medical supervision. Since this diet is very different from a conventional Indian diet which is grain-based, you should follow it under professional guidance. Discuss with a nutritionist the duration for which you’ll have to follow this plan and how can you start re-incorporating carbohydrates in your diet if you wish to come back on a moderate carbohydrate diet.

Every few years a new diet comes out to allure people who are not satisfied with their body image. The point to ponder is at what cost am I getting that illusive image? Will, I be happy when I achieve that size or will I set a new target? Is my happiness really in my body or in my mind??

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