What’s the difference between intermittent fasting and keto diet?
People’s relationship with dieting is one of the best examples of a love-hate relationship. And it is a pretty steady one, given the frequent emergence of new diets. Trending right now is the Keto diet and Intermittent Fasting (IF); every second person I meet is following one of the two.
So, which one’s better? Which one gives you faster results? Secretly, which one requires you to sacrifice very little? Let’s find out.
First up, a quick rundown of the two.
What is the Keto diet?
A Keto diet, short for Ketogenic diet, involves cutting down on your intake of carbohydrates and consuming more fats instead. The reduced level of carbs puts your body into ketosis—a metabolic state in which the body’s efficiency for burning bat increases.
What is Intermittent Fasting (IF)?
IF is not a diet in the conventional sense of the term; it is more an eating pattern. The different types of IF (yes, you have options) are more about when to eat than what to eat. For example, one type of IF limits your eating window to 8 hours in a day and you fast for the remaining 16—this is the 16/8 method. IF is touted to be a simple and effective way to restrict calories. The longer fasting period lets your body use the fat stored in your body, thus helping you lose weight.
Keto vs IF
If you came down here looking for a table or a listicle about which of the two, sorry to break your bubble, because there really is no comparison—at least not the kind where we tell you that one trumps the other.
The truth is, there is no diet that becomes a one size fits all; it depends on what works for your body and existing lifestyle.
Both, Keto and IF, come with great benefits. Keto improves sleep, stabilizes blood sugar, improves blood pressure and cholesterol levels, and can even give you clearer skin. IF also results in reduced blood sugar levels and increase in the human growth hormone.
What puts Keto on the more difficult side of the scale is the extreme dedication it requires—to reap its full benefits, you must be committed to all the planning, prep and dedication involved. An unplanned Keto diet can be deficient in fibre, and some vitamins and minerals. It can be psychologically and socially difficult to adapt to one, but people who’ve gone the keto way, swear by the results this brings. It may not work if you are faint at heart, but if you’ve resolved to get there, you’ll see how this diet can help you.
IF, on the other hand, is more of a lifestyle change, which practitioners believe is more sustainable. It is flexible; you can choose an eating window that works for you. However, some experts believe that all the fasting in IF is pretty much like starving yourself, which isn’t good behaviour.
The bottom line, therefore, is that whatever diet you choose to follow should work for your body and your medical history, not because it is the in thing. Keto and IF are very effective in their own ways as long as you plan and make sure that your body gets all the nutrients it needs. More importantly, choose something that you can stick to for a longer period of time.
Keto and IF
You’ll be surprised to know how a lot of people advocate combining the Keto and IF diets to get the best out of both. LCHF, a low carb (instead of no carb), healthy fat, is a more liberalized form of Keto. IF helps to raise the ketones level by keeping the insulin level low. And ketosis, while you are in IF, burns fat and brings down appetite.
Obviously, you’ll need to consult an expert to get an idea of what will work for you. All the advice you need is just a click away, right here.
Nikita Jhanglani is a technical and creative content writer, editor and book blogger. Currently, she is into world domination, one checklist at a time.