Diets, exercise routines, and fasting are some of the many methods for losing weight. Today we’ll discuss and compare two popular ways to achieve this goal: Keto Vs Intermittent Fasting.
The practice of fasting has been around for thousands of years, and not only for religious purposes like Ramadan but also therapeutically.
Now in the modern era, fasting has adapted according to our current needs and environment.
The Keto diet emerged in the 1920s, using fasting as a method alongside Keto’s dietary restrictions.
Here we’ll illustrate the key differences between Keto and fasting, and gain more insight into how we can best practice them.
Let’s look more into fasting and how it made its way into the modern Keto diet.
What Is Fasting?
Fasting is the abstention from eating and sometimes drinking.
There are several methods within the practice of fasting that have their own set of regulations and eating patterns.
Typically, fasting is understood to be a religious practice used in several cultures and time periods. (Source)
Through the evolution of fasting over time, several new diets and eating patterns have emerged.
Variations such as a two-day fast are a common and mid-range commitment to fasting, unlike ones that can last over longer periods of time.
If you want to learn more about this method, I write more about my personal experience with two-day fasting here.
One method called intermittent fasting has been trending in the health industry over the last couple of years, typically now for weight loss purposes.
There are even several variations of intermittent fasting, such as low-carb intermittent fasting.
So what is intermittent fasting and is it different from fasting?
Keto Vs Intermittent Fasting
Intermittent Fasting
Fasting is essentially about abstaining from food and select drinks.
But what separates intermittent fasting from the standard concept is that of timing.
Intermittent fasting is structured by shorter cycles of fasts and breaks, whereas regular fasting, or prolonged fasting, spans a longer period.
With intermittent fasting, your time frame will be within 24 hours rather than prolonged fasting which can last for days or weeks depending on the reasoning. (Source)
Weight loss is one of the top reasons why so many more people are practicing intermittent fasting because of its lower risk and commitment.
In this case, losing weight relies on the process of ketosis, where your metabolism shifts from burning carbs to burning fat after around 12-16 hours.
This is where the Keto diet gets its name as it mimics this same process.
Intermittent fasting is also said to help with reducing inflammation, helping to prevent the development of harmful diseases, including diabetes.
Keto
The Ketogenic diet, commonly known as Keto, was developed in the 1920s designed to mirror the process of ketosis observed during fasting.
Typically this process occurs while fasting after over 12 hours, but can also be achieved through eating a low-carb diet. (Source)
The main reason for opting into a Keto diet is for weight loss.
With the combination of lower carb and high fat intake, ketosis occurs faster and burns more fat rather than extra carbs.
In terms of process, Keto is an actual diet, whereas fasting is abstinence from food for a select period.
This is what mainly separates the two despite their shared process of ketosis.
You can also combine the two by following an intermittent keto regime that boosts the chances of weight loss. (Source)
Even fast food chains such as McDonalds have adopted keto friendly low-carb foods although they are not always the healthiest options.
Pros And Cons
With anything, there are always going to be up and downsides, especially when it comes to diet and health endeavors.
Intermittent fasting and keto are not the same but do contain similar principles with their benefits and problems.
Let’s take a look at some of the pros and cons of each of these wellness practices and further explore their implications.
Keto
Pro: Weight Loss
One of the most common reasons for going on the Keto diet is for losing weight.
With low carbs and high fat, your body begins to burn more of your fat than extra carbs.
By losing fat, you lose the extra weight that improves not only your body’s appearance but also your health.
Con: Nutrient Deficiencies
Because of its regimented diet, it has the potential to contribute to nutrient deficiencies depending on your unique body chemistry and needs.
Keto is not a one-size-fits-all, so it’s important to evaluate your current health concerns and needs with a healthcare professional before trying out any new diet.
Related: Check out Best Greens Supplements for Keto
Intermittent Fasting
Pro: Reducing Inflammation and Weight Loss
Intermittent fasting also contributes to weight loss due to ketosis.
But another popular reason for fasting is reducing inflammation.
Inflammation in and of itself isn’t necessarily a bad thing, but too much of it can lead to unwanted diseases and other health issues such as heart disease and diabetes.
Eating too much or too often contributes to the acceleration of these processes.
Cons: Disordered Eating
Though intermittent fasting has its benefits, it has the potential to become harmful if not monitored carefully.
Not eating for an extended time can eventually contribute further to those with a history of eating disorders, or even create a harmful relationship with eating in general.
As always, consulting with your doctor about your dieting history and checking in on your body's needs is vital to ensure that intermittent fasting is right for you.
Intermittent Fasting Do’s And Don’ts
After covering these potential benefits and pitfalls, let's take a look at some common mistakes and how to course-correct them for a successful intermittent fast.
If you want to check out more mistakes on intermittent fasting, I’ve written about the top 7 intermittent fasting mistakes I’ve found.
Don’t
Without proper notion and preparation, the downsides of fasting will quickly outweigh the positives.
You may suffer from malnutrition, fatigue, headaches, brain fog, and much more if you don’t consider all aspects.
Related: Losing Weight With Chronic Fatigue Syndrome
Do
Do your research, check in with your doctor, and prepare as much information as possible before beginning a fast.
You can even prepare a rough diet outline for when you break your fast and make note of what you can incorporate into a fast without breaking it.
It’s important to get proper nutrition even when you’re intermittently fasting, so be sure to prepare accordingly for utmost success.
Conclusion
The Keto diet and intermittent fasting both have their benefits and pitfalls, and are similar in many ways.
Depending on your health goals, one may be more beneficial than the other.
If you’re wanting to focus on shifting your diet for effective weight loss, opting for Keto may be your best bet.
Intermittent fasting may be for you if you’re wanting to detox and decrease inflammation for greater health and disease prevention.
You can even combine the two, as keto intermittent fasting could boost your benefits and chances for losing weight especially.
Both require a thorough understanding before participating and should not be taken lightly.
Once you’ve discerned which option may be best for you, check in with your doctor to get a second opinion.
Both have the potential for powerful benefits, so don’t hesitate to make the next step once you’re prepared if you’re wanting to try them out.
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