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By Vardhini Mohan

What is keto?

A Keto Diet is a high-fat, low-carb and high-fat diet that is followed for many health benefits whereas Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating for various health benefits as well.

What is IF??

keto diet intermittent fasting diet plan
nytimes.com

Intermittent Fasting (IF) helps reduce weight, lowering cholesterol levels, and also to control glucose levels in the blood. In addition to that, it helps improve liver fat and help improve blood sugar levels. It is also known to improve sleep quality and cycle.

What are some of the benefits of Keto???

Keto Diet is also known to reduce weight, boosting metabolism, and reducing appetite. It is also known to improve acne, reduces risks of cancer, improves heart health, reduces the risk of seizures, and many more known benefits.

What are the benefits of IF??!

Some of the many benefits of It includes weight and body fat loss, increased metabolism, control of blood glucose levels, mental clarity, increased concentration, and many more.

Let’s also see some of the effects!!

Keto diet at times causes a bunch of side effects to people known as Keto fever. It can be anything from irritability, headaches, dizziness, craving for sugar, fatigue, and nausea.

Whereas Intermittent Fasting also same very similar effects like craving for food, headaches, low energy, heartburn, bloating, constipation, nausea, etc.

keto diet intermittent fasting diet plan
everydayhealth.com

When we compare them in terms of any side effects, they both fall in the same place. So, if you chose to follow any diet among the above, then you must be ready to go through all of the effects no matter what. So, the preference falls on what type of cycle, and food-diet you prefer to follow. Both also have extremely similar benefits.

If you are focussed on weight loss, definitely both work at their own pace, but as a long term goal, Intermittent Fasting is preferred because it makes sure all the required nutrients and proteins are reaching your body at perfectly planned timing.

Is it good to combine Keto with IF?

Yes, people do combine these two diets and follow a mixed diet. Combining both helps you reach ketosis faster than just following Keto. But, not everyone’s body accepts this form of diet. 

keto diet intermittent fasting diet plan
diabetes.co.uk

Despite the speed advantage, most of the major dieticians do not recommend this method as it is said that  “Both diets can be very restrictive, and restrictive diet plans do not work long term and can result in negative health outcomes as well as muscle loss and decreased metabolism. Active individuals and athletes especially may find it difficult to fuel and refuel for an active lifestyle on these diet plans.” 

There are also rumors that these kinds of diets can increase mortality. So, I would recommend any of Keto or IF in case you are seriously considering it, but not both at once.