Which is Better for Weight Loss Keto
INTERMITTENT FASTING: FOCUS ON WHEN YOU EAT, NOT WHAT YOU EAT
Description/characteristics of the diet Intermittent fasting (IF) is about when you eat, not what you eat. Whoever follows this eating pattern alternates periods of fasting (eg 16-24 hours) with periods of eating. Fasting always lasts longer than the period of eating.
Drinking something during the fast is allowed: drinks without calories, such as water, coffee and tea (without milk and sugar). There are several variants of intermittent fasting. These are the 3 most popular:
The most popular variant is the 16/8 schedule:
Easy to plan into the daily routine. The aim is to fast for 16 consecutive hours each day and follow a normal meal pattern for 8 hours. If you start fasting at 8 p.m., you may eat again at noon. This way you can easily have lunch with colleagues or family. Even dinner can be done normally. Whoever keeps this schedule, therefore, gets his or her daily energy requirement from those 8 hours in which food is allowed. This can be divided into 2 meals, or over 3.
A second variant is the 5:2 diet.
Whoever follows this, does not fast 5 days a week and strives for a normal calorie intake according to need. On the other 2 days there is a strict calorie restriction. It is not about “fasting” completely, but about taking in fewer calories. The guideline here is: 600 kcal/day for men, 500 kcal/day for women. The 2 days of calorie restriction may not follow each other.
The last popular variant:
The 24 hour fast. A moment of complete fasting is planned 1 or 2 times a week, namely 24 hours in a row. On the days when food is allowed, do not eat more than recommended according to need.
When to choose intermittent fasting?
Intermittent fasting is intended to lose weight: whoever follows this eating pattern will eat less on a daily or weekly basis and therefore take in fewer calories. The result: weight loss. Each variant works slightly differently. Meals on the 16/8 schedule are closer together.
The feeling of satiety from one meal reduces hunger in the next. The result is that in total there will be less food. With 24 hours of fasting, some physical changes occur. One of the changes is that human growth hormone is produced five times as much. This is beneficial, because growth hormone plays an important role in the repair of cells and tissues in our body.
One of these tissues that is being repaired is the muscle tissue. As a result, this diet ensures less muscle breakdown compared to other diets where there is calorie restriction. In addition, the growth hormone also obtains energy from fat reserves. So you burn fat more easily.
Intermittent fasting increases insulin sensitivity because you eat less often and smaller amounts of carbohydrates, which lowers insulin levels. This lower insulin level makes it easier to use the stored body fat.
By increasing insulin sensitivity, intermittent fasting also provides protection against type 2 diabetes. Fasting therefore ensures a higher insulin sensitivity and an increase in growth hormone.
But it also increases the release of the combustion hormone norepinephrine. Noradrenaline gives a signal to our body to release fatty acids from our fat cells for combustion. This will reduce the fat percentage in the body.
High concentrations of cholesterol, LDL cholesterol and triglyceride in the blood are detrimental to health. They are at the root of cardiovascular disease. With IF the concentration of these 3 substances decreases. Also, the circulating glucose, insulin and homocysteine will decrease, which reduces the risk of cardiovascular disease.
Points of attention of this diet
It is not yet entirely clear whether you will maintain your weight after your fasting period. The main reason why intermittent fasting works is that you get fewer calories from it. This is provided that you maintain a normal nutritional intake during the periods in which you are allowed to eat. If you then consume huge amounts of food, you may not lose weight at all or even gain it.
Not everyone can hold back enough when they are allowed to eat. Do you expect to stuff yourself as soon as you are allowed to? Then intermittent fasting is not the best idea. Even though there is less emphasis on what you eat, it is and remains important to eat a healthy and varied diet: this way you get the necessary nutrients and you avoid deficiencies.
Patients with type 2 diabetes need to be extra careful while fasting because many of them take blood sugar lowering drugs. Insulin dosage should be well matched during IF. If not, there is a risk that blood sugar levels will drop too low during the fast. The result: an increased risk of a hypo.
That is why it is important to first discuss this with your treating doctor, who can adjust your medication accordingly. Hunger is the main side effect of IF. You may also feel limp or feel like your brain isn't functioning as well as it normally does. This can be temporary, because it takes your body a while to adjust to the new eating pattern.
Can you combine keto and intermittent fasting?
As you may already know, keto became known as a celebrity diet. Superstars stayed slim with it, so we normal people had to try this too. It means that you cut almost all your carbohydrates from your diet, only 5-10 percent of all your calories then consist of carbohydrates. You replace that with fats, which now represent at least 70 percent.
The rest you fill with proteins. Intermittent fasting is ideal for people who don't like breakfast anyway. You choose a period of several hours in which you do not eat, and replenish those calories when you are allowed to eat.
The most famous variant is 16/8. So you don't eat for 16 hours, and you do for 8 hours. The reward is in the theory that you can eat just about anything you want during those 8 hours, and still have a calorie deficit.