Keto diet or intermittent fasting–which one to pick for weight loss?
Two of this decade’s hottest health trends are intermittent fasting and the keto diet. Both diets are in reality altogether different from one another but by virtue of their popularity are always clubbed together on the same rank. We suggest attempting both the eating regimens for seven days and sort out which diet suits your way of life better prior to beginning on an undeniable weight reduction plan dependent on both of the two diets.
What is Keto Diet?
This diet plan helps in lessening your carb admission and replacing it with fats. This acquires your body the metabolic state, which is known as ketosis. In this state, the body turns out to be profoundly effective to consume fats and produce energy. It additionally transforms the fats into ketones in the liver, which can supply energy to the brain too. Ketogenic diet is the most widely recognized eating regimen plan right now.
This diet plan is really advantageous for weight loss which likewise helps in bringing down the dangers of constant illnesses. This food plan really gives you with the sensation of satiety which at last increases weight loss. Keto diet is likewise useful to bring down glucose levels and upgrade insulin affectability.
This diet plan has likewise been ended up being useful for individuals with type 2 diabetes. Diabetes happens because of slow metabolic rate, high glucose and hindered insulin work. Along these lines, ketogenic diet assists with consuming those fats which are firmly associated with type II diabetes, prediabetes and metabolic disorder.
Other Health Benefits of Ketogenic Diet
- It decreases the danger of heart infections.
- Reduces the danger of disease.
- Reduces the side effects of Alzheimer’s Disease.
- Decreases epilepsy among kids.
- Decreases the side effects of Parkinson’s sickness.
- Successful for PCOS.
- Aid recovery of mind injury.
- Great for skin inflammation issues.
What is Intermittent Fasting
Intermittent Fasting (popularly also known as IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you can or cannot eat when you break your fast, but only on the duration of the fast, which often ranges between a 12-hour to 20-hour window.
It doesn’t specify which foods you can or can’t eat when you break your fast and only drink water during fasting window. This fasting diet is done mainly for weight loss because fasting automatically makes us eat less calorie. And it also improves hormone levels which contribute to weight loss. It helps to increase the release of norepinephrine hormone which can effectively burn the fat in our body. All these changes also promote to an increased rate of metabolism.
How to follow the 16:8 IF diet pattern?
You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep—that’s 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm—this makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.
Other health benefits of Intermittent Fasting
- Reducing calorie intake.
- Enhances hormone function to facilitate weight loss.
- It’s good for regulating blood sugar levels.
- Reduces insulin resistance.
- Helps to reduce inflammation.
- Improves heart health.
- Can reduce the risk of cancer.
- Enhances brain health.
- It contains anti-ageing properties.
Intermittent Fasting and Ketogenic Diet are both beneficial for health and weight loss. But its effectiveness depends on your body state. So, it is always recommended to consult your dietician before starting any type of diet routine.