Are you confused about making a choice between intermittent fasting and keto diet?
You must have heard the incredible health benefits of each diet plan but you do not know how to choose between the two.
Although, keto diet and intermittent fasting have beneficial effects in the body, these diet plans are not suited for everyone.
There are certain factors you must consider before commencing both or either diet plans.
This blog post will highlight the factors you must consider before opting for the diet plan of your choice.
Effects and health benefits of intermittent fasting
Intermittent fasting is a pattern of eating that entails reducing your eating frequency and abstaining from food regularly for short periods.
You eat only when you feel hungry.
The major goal of intermittent fasting is to switch the body’s fuel source from glucose burning to fat burning.
The Intermittent fasting regimen varies based on the periods of fast and the eating window/number of meals per day you allow.
Intermittent fasting has been proven to be beneficial for type 2 diabetes, weight loss, heart, and brain health.
According to a research study, intermittent fasting was shown to be effective in reducing blood pressure, serum cholesterol in human and animal experimental models.
Health effects of Keto diet
Keto diet simply means low carbohydrate diet and high fat diet. Here, the reduced carbohydrate in your meals causes the body to burn fat leading to production of ketones and ketosis. Ketosis is a metabolic state in which the body shifts its source of fuel energy from glucose to fats. The ketones provide the fuel the body utilizes to maintain cellular activities.
The carbohydrate intake in a keto diet must be between 20-50g per day and protein amount should be up to 0.8g per fay to prevent muscle loss.
Healthy fats such as avocados, olive oil etc should account for 80% of your daily calories.
Keto diet have been shown by scientific research studies to reduce the risk of certain types of cancers, improves brain/heart functions and effective for weight loss.
Factors to consider before choosing Keto diet or Intermittent fasting diet plan.
- Your health goals: If your goal is to lose some weight or reduce your belly fat, either keto diet or intermittent fasting can help you reach your goal. However, if you have experienced delays in burning your belly or body fat or you intend to accelerate the fat burning process, a combination of keto diet and intermittent fasting will be ideal for you. However, I will recommend you start gradually because of the initial side effects associated with both diet plans.
- Co-existing medical conditions: Individuals with certain medical conditions are not expected to engage in either diet plans. For instance, intermittent fasting is not recommended for people with peptic ulcer disease, gout and malnutrition. Similarly, keto diet is contraindicated in people with pancreatitis, liver failure, and fat metabolism disorders. Always seek your doctor’s counsel before starting keto diet or intermittent fasting especially if you have a chronic medical condition.
- Age: Children less than 18 years should not engage in intermittent fasting or keto diet because calorie and nutrient restrictions might lead to stunted growth.
In summary, keto diet and intermittent fasting are effective diet plans which are not ideal for specific set of individuals. Factors like medical illnesses, age and health goals should be considered when selecting a diet plan.
Which diet plan have you adopted previously or currently?
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