What's The Best Diet, Low Carb Intermittent Fasting Or Keto?
- 21 Jul, 2020
When it comes to dieting, everyone searches for the easier and the most effective way to reduce weight. People tend to narrow down their list to few of the dieting options. The list generally narrows down to intermittent fasting and Keto diet.In this modern era, people are much more passionate to lose weight and stay healthy. Low carbohydrate and sugar free diets have been proven to be much more helpful to remain healthy.
But the main question arises, which diet to choose and follow. The health benefits offered in both intermittent fasting and keto diet are innumerous. That is why it becomes even harder to decide what diet plan to choose. It has been observed that everyone’s body is different and may have a particular method to reduce body fat. At times, an individual might try both the fasting methods and then come to a conclusion. But researching and making notes about it can give a clear picture about the methods and what it can possibly do to your body.
Intermittent fasting is a dieting method which works on the complete fasting for a certain period of time. The chain of the intermittent fasting works on the cycle which requires you to restrict on the calorie intake for a specific time period.
There are variations of intermittent fasting and out of them 5:2 and 16:8 are proven to be the most successful. Both of these require calorie restriction. The major effect of intermittent fasting is weight loss.
The 5:2 intermittent fasting works on the 5 days of eating pattern and 2 days of fasting. It may include alternate day fasting. Even when the eating window is open, there is a restricted amount of calorie and carbohydrate consumption.
The 16:8 intermittent fasting method is when a dieter is made to fast for 16 hours and has a 8 hour eating window. The packaged and outside food is also prohibited. Intermittent fasting is a method which might not lead to ketosis that easily but can be a little lenient. The short term eating window lets you have your own choice of food.
BENEFITS OF INTERMITTENT FASTING
The most popular benefit of intermittent fasting is the weight loss. The weight loss process might take longer than keto diet but you can have your own pace without missing on parties and special events by not eating anything.Intermittent fasting seems to balance the blood sugar levels. This happens because due to certain fasting periods, insulin level decreases. Patients suffering from high BP can have reduced blood sugar levels. It also renders you diabetes.
This type of dieting is long known for the reduction in the inflammation. There can be various diseases which can lead to chronic inflammation such as Alzheimer’s. It also reduces the inflammatory markers which lead to the inflammation.It has been observed that intermittent fasting declines the rate of LDL cholesterol and triglycerides. This ultimately helps in the improvement of heart health.Intermittent fasting is an aid to the aging process. It has been in this world since ancient times and helps you to detoxify your body in an effortless manner.
SIDE EFFECTS OF INTERMITTENT FASTING
There are some side effects of intermittent fasting which might affect the certain group of people for a few days of intermittent fasting. It takes at least 28 days to adjust to a proper habit.
First of all, those who have a low BP problem are asked not to have a fast diet. Their BP level might drop quickly leading to fatigue.Intermittent fasting is when dieters’ fasts for a particular amount of time and fasting might lower the BP leading to life taking situations.
Second of all, those who are on any kind of medication must try not to go on intermittent fasting. There are certain medications which require you to have food. If you take medicines on an empty stomach then medicines might have side effects which can become intolerable.
The women who are pregnant should not go on intermittent fasting at any cost. The baby in the womb requires food for its growth.This kind of fast diet may inhibit the proper growth of the baby. Even when the baby is on the mother's feed, this diet is not advised.
Skipping breakfast has become a common phenomenon in intermittent fasting. This can harm your whole body or the metabolism system of the day. You might not be able to carry out daily activity work.
Keto diet is a type of weight loss diet which focuses on restricting your calorie intake by decreasing the amount of carbohydrate and increasing the quantity of healthy fat. The protein in the diet is also increased to a significant level.
That’s why keto diet is known as low carb diets and high fats. The carbohydrate level is reduced to below 50 grams per day.Because of the low carbohydrate intake, the formation of glucose is halted instead the body starts transferring its focus on fat for the energy.
The fats in the body start breaking down to form ketones which act as an alternative fuel source. This metabolic process is called ketosis.The faster you reach the ketosis procedure the earlier you start reducing weight.The keto diet doesn’t focus on staying hungry or keeping a fast for a certain amount of time. That is why it can be easily used by the people who have medical issues.
BENEFITS OF KETO DIET
The benefits of keto diet and intermittent fasting are observed to be a lot more similar. Intermittent fasting could be a long term process because it takes time to reach ketosis.The foremost benefit is the weight loss, because of the ketosis process; the weight seems to reduce drastically well.
It might take at least three months but can be reached to a desired look. Even the weight loss is done in such a way that there isn’t any weakness in the body.The keto diet focuses on low carb foods like olive oil, green vegetables. This leads to the balancing of the cholesterol levels in the body. It maintains the heart health of a particular individual.
Keto diet has been observed to be an aid for Alzheimer's disease. It is obvious that it cannot cure the disease but the symptoms are observed to be subsided because of the keto diet plan.It reduces the inflammation and helps the body to work on brain health.
Keto diet can also prevent cancer by maintaining the eating disorders of a particular individual. Even those who are suffering from cancer might feel relive in the chronic inflammation and overall health of the body. Those who are stuck on desk jobs can have a healthy dieting option to carry on with their work without any stress.
SIDE EFFECTS OF KETO DIET
There are some of the side effects of the keto diet which can be subsided after a while. It is better to know about the ill effects before starting the keto diet.The initial days of keto diet may cause keto flu. This might happen because the body isn’t used to the low carbohydrate diet.
The body stops using sugar for energy because of the deficiency in it. Instead, the body starts burning fat to get energy. This transition may make you feel tired for a few days.The high intake of high protein foods can cause blood and urine to become a little acidic. The blood stream gets accumulated with the higher level of calcium in the urine. This calcium takes the structure of a stone in the kidney.
The keto diet limits all the nutrient rich fruits, grains, and legumes. It moderates the amount of vitamins and minerals in the diet.The keto diet also fails to fill the need of calcium, vitamin D, vitamin B, Vitamin C, magnesium, phosphorus and all the other nutrients.
For those who are already into muscle training already know that if you are on the ketogenic diet, it becomes important to follow resistance training as well.This is because fat and protein alone cannot be helpful in the muscle building process. You might experience a little muscle loss.
The fasted state i.e. intermittent fasting and the low carb diet i.e. keto diet both have their specific health benefits as well as side effects. So, you cannot be definite that only one can suit your body structure.
It all depends on the lifestyle and your body metabolism. If you are a patient of blood sugar fluctuations then you must follow the keto diet but if you are suffering from kidney stones then you must shift on to intermittent fasting.To get the definite answer, the initial process must be to analyze your own body and for what diet you can adapt easily.
There can be one more way to diet. People who want to get to ketosis faster than usual then they might opt for both intermittent fasting and keto diet. It can be a little difficult to manage but can help you to reduce weight.The only matter of concern should be that the dieter should be fit and healthy.
COMBINATION OF BOTH INTERMITTENT AND KETO DIET
Both the dieting procedures have the same metabolic system and goals. The body starts burning the fat efficiently for the energy and gets into the state of ketosis easily and faster. Both the phenomenon focuses on depleting the glucose levels and decreasing the insulin amounts from the body.
It can be followed by keeping a fast for certain hours and the time you are allowed to eat shall have a restricted diet as of keto diet. Fasting for 16 hours and eating low carbohydrate food for 8 hours is called to be a keto intermittent fasting method.
Keto dieting is a long term dieting procedure which takes your body to a systematic workflow of the weight loss journey whereas intermittent fasting focuses on the short term weight loss process by restriction of eating window.
Keto diet works on the state of ketosis. When the ketosis is achieved, the stage of weight reduction starts. Intermittent fasting acts as a tool to achieve the ketosis faster.
The bottom line is it does not matter what type of dieting you refer to if you are diseased free. What matters is which type of diet is suitable for you considering your will power and time you have.
If you have a particular goal to reach a specific amount of weight then you can easily decide the type of diet you wish to have for the upcoming days. Healthy people tend to live longer. Both the diet process has its pros and cons according to a specific body type. Choose wisely.
Stay healthy! Keep dieting!