Intermittent fasting (IF) and the ketogenic diet (KETO) are two major diet trends right now. Both of these eating patterns have been proven to help your body reach peak fat-burning potential and support sustainable weight loss. But getting started with either of them can be a little overwhelming.
With so many different variations of IF and KETO, which one is best for you? What do they even mean? And what do you need to know before starting them? If you’re feeling a little confused about IF vs KETO or just want to learn more about them before diving in, this article will help. Here, we’ll break down everything you need to know about both diets.
Table of Contents
What is Intermittent Fasting?
Intermittent fasting, also known as IF, is an eating pattern where you cycle between periods of eating and fasting. Many different types of IF exist, but they all have the same goal: to help you improve your health, break unwanted habits, and reach your goals more effectively by changing your relationship with food.
The most common type of intermittent fasting is the 16/8 method, where you fast for 16 hours each day and eat within an 8-hour window. This means that you’ll have an extended overnight fast each day. There are many different types of IF, and they all have different benefits.
The most common types include:
- the 16/8 method – this type of fasting involves eating within an 8-hour window and fasting for 16 hours each day.
- 24/0 method – this method involves eating within a 24-hour window and fasting for the rest of the day.
- 5/2 method – similar to the 24/0 method, this form of fasting involves eating within a 5-hour window and fasting for the rest of the day.
- Weekly IF – this type of fasting is done 1-2 times per week, so you’re fasting every day of the week except for 1-2 days.
- Daily IF – this is a form of fasting that involves fasting for 24 hours every day.
What is Keto Diet?
The ketogenic diet, or KETO, is a diet designed to put your body into a state of “ketosis.” Ketosis is a metabolic state where your body begins to burn fat instead of carbohydrates as its primary source of fuel. When you eat carbohydrates, your body produces insulin to help convert those carbs into energy.
The leftover glucose gets stored as fat, which can cause health issues over time. When you eat a low-carbohydrate diet, you have lower levels of glucose and insulin in your blood. Your body will start breaking down fat into molecules called “ketones” as an alternative energy source. KETO is a low carbohydrate eating pattern that’s designed to induce and sustain ketosis.
What’s the Difference Between Intermittent Fasting and the Keto Diet?
Intermittent fasting and the keto diet are similar eating patterns, but they have some key differences. They both involve eating fewer calories and macronutrients (protein, carbs, and fats) and eating more micronutrients (vitamins and minerals).
Both diets are low in carbohydrates. The keto diet is even lower in carbs than intermittent fasting, as it restricts you to 20-30 grams of carbs per day. IF is a bit less strict, allowing you to eat 20-50 grams of carbs per day during the fasting period. The main difference between the two is their macro nutrient ratios. The more extreme version of IF, cyclic fasting, is a ketogenic diet. IF lets you eat more carbs during the non-fasting periods, but it’s still a low-carb diet.
How to Start an Intermittent Fasting Diet
The first step to starting an intermittent fasting diet is figuring out which method works best for you. There are different variations of intermittent fasting, and you should choose one that works well with your lifestyle and eating preferences.
Next, you’ll want to make sure you have a plan for your non-fasting periods. It’s essential to maintain healthy eating habits outside of your fasting periods. Now that you know what intermittent fasting is and how to start it, it’s time to figure out which IF method is right for you.
The 16/8 method is a good place to start, and it’s the most commonly used type of intermittent fasting. It’s simple, easy to follow, and effective. If you’re looking for a more advanced challenge, you can also try a 24/0 or 5/2 method. These both involve longer fasts and a more drastic reduction in calories.
How to Start a Ketogenic Diet
First, it’s important to note that you don’t have to go from a non-keto diet to a ketogenic diet. You can start a ketogenic diet even if you’re eating a low-carb diet now. If you decide to start the keto diet, you’ll want to ensure that you’re taking in enough calories and nutrients.
You’ll also want to track your macronutrients to make sure that your diet is balanced. And as with intermittent fasting, you’ll also want to make sure you have a plan for your non-keto eating days. Your non-keto days shouldn’t be an excuse to binge on junk food. You should be following a balanced and healthy diet all year round. Keto Actives can help you with your keto diet.
There are plenty of diets out there and new ones popping up all the time. But only a select few have stood the test of time through rigorous scientific research. Intermittent fasting and the keto diet are two such examples.
These are tried-and-true eating patterns that are backed by scientific research and millions of real-life results. If you’re looking to improve your health, break unwanted eating habits, and reach your goals, then you should consider trying one of these diets.