"10 Surprising Benefits of Intermittent Fasting and Keto You Need to Know

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Intermittent Fasting and Keto: A Comprehensive Guide to the Benefits, Risks, and How to Get Started



Intermittent fasting (IF) and the ketogenic diet (keto) are two popular and effective approaches to weight loss, improved metabolic health, and overall wellness. Both methods involve restricting certain types of food or calories, but they differ in their approach and effects on the body. In this article, we'll explore the benefits and risks of combining IF and keto and provide practical tips for getting started with these approaches.

What is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and normal eating. It's not a diet that dictates what you can or cannot eat, rather it shifts when you eat. There are various methods of intermittent fasting, but the most popular ones are:

1. 16/8 Method
This method involves eating within an 8-hour window and fasting for the remaining 16 hours of the day. For example, you may choose to eat your first meal at noon and your last meal at 8 pm, and then fast until noon the next day.

2. 5:2 Method
This method involves eating normally for 5 days a week and restricting calories to 500-600 on the other 2 non-consecutive days.

3. Eat-Stop-Eat Method
This method involves fasting for 24 hours once or twice a week.

4. Alternate-Day Fasting
This method involves fasting every other day, which means you'll eat one day and fast the next day.

What is the Ketogenic Diet?
The ketogenic diet, or keto for short, is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis. In this state, your body burns fat for fuel instead of carbohydrates, which can lead to weight loss and improved metabolic health. The typical macronutrient breakdown for a ketogenic diet is 70-75% fat, 20-25% protein, and 5-10% carbs.


Research links intermittent fasting to benefits including weight loss, improved markers of health, a reduced risk of chronic health conditions, improved brain health, and improved metabolism.

Intermittent fasting has been shown to improve heart health by reducing blood pressure and resting heart rates as well as other heart-related measurements. It may also reduce inflammation and improve conditions associated with inflammation such as type 2 diabetes.
Intermittent fasting can also help burn fat while maintaining muscle mass in young men who fasted for 16 hours.

Intermittent fasting can also have benefits for brain function. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.

When you fast, insulin levels drop and human growth hormone (HGH) increases. Your cells also initiate important cellular repair processes and change which genes they express. This can protect organs against chronic diseases like age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers.

Overall, intermittent fasting seems to be a promising approach to improving overall health. However, more research is needed to determine the long-term effects of practicing IF on human health.
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