Keto Diet vs Intermittent Fasting I.F. (Which Is Better?)

Keto Diet vs Intermittent Fasting I.F. (Which Is Better?)

July 27, 2019 90 By William Morgan


Keto versus intermittent fasting. what is
Keto? what is intermittent fasting? when
should you do one or the other or could
you even do them together? in this video
we’re going to explore these ideas so
that you can make the best decisions for
your health goals and you can do it in a
healthy way coming right up
I’m Dr. Ekberg I’m a holistic doctor and
a former Olympian if you want to truly
master health and performance by
understanding how the body really works
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both ketogenic diets and intermittent
fasting have gotten a lot of headlines
lately and the reason is they get
results for people why do they work so
well for all sorts of health problems
because most health problems are due to
insulin resistance whether it’s obesity
or pre-diabetes or full-blown diabetes
insulin is the central component and
insulin resistance is the result of
getting this system out of balance so
the ketogenic diet is when you reduce
carbohydrates so much that your body has
no choice but to start burning fat
because most people have trained their
bodies into relying on carbohydrates so
their bodies don’t know how to use fat
and the only way to get the body to
start using that fat again is to reduce
the carbs so much that the body really
has no choice and then as the body
learns to burn fat you become fat
adapted and a byproduct of fat burning
is ketones so cutting carbs low enough
to produce ketones is called a ketogenic
diet and it’s a measurable physiological
state you can do a urine test you can do
a blood test and you can see if you have
ketones to a significant degree then you
know that at that point you’re burning
fat
so that’s a good thing and once you
start burning fat instead of carbs and
you lower the carbs there’s less need
for insulin so you reverse insulin
resistance
same thing with intermittent fasting
because the only thing that cuts
carbohydrates more than the ketogenic
diet is fasting meaning you don’t eat at
all for a period of time so these two
concepts really go hand-in-hand and it’s
a very good idea to use the two together
so let’s look a little bit about how
this mechanism in the body works where
does the problem start and and how do we
improve it so if you eat food any kind
of food then your body gets more
resources and it can use the resources
for fuel or it can store some of them
for later use or if you eat something
that has building blocks your body can
build a new tissue so the most blood
sugar the most insulin response you can
get is by eating carbohydrates any food
you eat will give you some insulin
response but carbohydrates give you the
most because carbs are absorbed very
quickly they raise blood sugar quickly
and when blood sugar goes up very
quickly then we need insulin to lower
the blood sugar again so we get a large
spike of insulin the more blood sugar
Rises the bigger the spike of insulin
and of course this happens more the more
refined the carbohydrate is so the the
worst would be pure glucose and pure
sugar and refined grains refined
starches because when they refine
they’re broken down to smaller particles
smaller components so it’s very very
quick for the body to absorb them and
that’s a problem fast absorption causes
high insulin spikes and insulin
is a storage hormone it’s an anabolic
hormone why do we have it because the
body goes through periods of feast and
famine sometimes there’s plenty
sometimes there’s not so much so when
there’s plenty it’s a good idea to put
some away for the times where we don’t
have so much so when you have plenty
your body first says let’s build and
repair the stuff that needs repairing
and the second says second thing it says
is let’s put some away for another day
so that means when there is plenty of
food and you get a big insulin spike the
tendency to store is much greater than
the tendency to use and when you develop
insulin resistance now the cells get so
much that they start saying no we can’t
handle any more fuels you gave us all
this sugar we converted it to glycogen
as much as we could then we turn the
rest into fat but now we just have no
place to put it and at that point the
cells start to put up a defense they
become resistant to insulin and at this
point when insulin is high then we don’t
have access to use it anymore all those
stores we put away the body doesn’t
release them freely under the influence
of a lot of insulin so what happens then
once we custom the body to this
carbohydrate metabolism to the habit of
relying on carbohydrates for energy is
we get hungry very quickly if you get
hungry quickly you have to eat more
meals and you get cravings for more
carbs and so on and so on so what’s the
problem with frequent meals we hear that
so much they tell us oh you should eat
small meals frequently why is that a
good idea or a bad idea no it’s a
terrible idea every time you eat
anything it’s to some degree a mess
to trigger insulin and to increase
storage and if you do that six times a
day you’re telling the body to store fat
six times a day and then you get more
and more cravings and what do you crave
you crave carbohydrates because they’re
absorbed the fastest they can get your
blood sugar back up the fastest and now
you get stuck in a loop where you’re
storing more and more you’re using
you’re burning less and less you’re
eating more frequent meals you’re
telling your body often several times a
day four five six times a day to store
more carbs as fat on the other hand if
we eat a different kind of food if we
eat fat and protein if we eat fatty
meats and non starchy vegetables and
butter and full fat dairy and fish then
this food is absorbed much much slower
whereas carbohydrates can start getting
into the bloodstream basically within
seconds or maybe a few minutes fat and
protein going take hours after you eat a
big steak with some fat then it might be
three four hours before that has any
impact on your blood sugar or a
significant impact so it’s a very slow
absorption which means that there is a
very small insulin response and that
means that with this kind of food
there’s a balance between storage and
usage we eat we have plenty the body
puts some of it away but because the
insulin isn’t so high we have access to
the storage so if you go for a few hours
between meals then it’s not a problem
you feel full much longer so the
tendency becomes to eat fewer meals I
have people all the time we put them on
a program in the clinic and they
start eating fewer carbs they start
cutting back on the bread and the pasta
and the cookies they start eating a
little bit more fat they start eating
real food and all of a sudden they say
do I have to eat three times a day can I
can I skip breakfast I’m not really
hungry in the morning and this is what
happens when your body gets into balance
we’re not designed we’re not required to
eat three to six times a day that’s a
modern idea based on carbohydrate
dependency once we eat whole food we
start to eat fewer meals your body is
totally satisfied with having at first
three and then eventually two and in
some cases maybe just one meal a day and
because of this because you have a
balance between the storage and the
usage you put some away and then you use
it when you need it instead of getting
cravings you get balance so this system
is much much easier to maintain it is
easier on on the mind it’s easier on the
hunger because you’re balanced you don’t
get out of control you don’t have blood
sugar swings so keto and intermittent
fasting fits right into both of these
systems and what I would suggest is you
do this gradually because it’s not that
you can’t do it fast it’s not that you
don’t get great results but if you truly
want to make long-lasting changes if you
want to do things that you can continue
for the rest of your life and why
wouldn’t you if something gets you
healthy then of course you want to do it
the rest of your life then you want to
create habits around this you want to
take out one type of food and create a
habit around a healthier type of food
until that becomes the norm until it
doesn’t feel strange and if you do it
gradually then in a matter of a few
months you will have all new habits and
your body wasn’t shocked
and you grew into that new lifestyle so
it’s not a strain or a stress so if you
do keto you start by cutting down the
carbs by increasing the fat and the
protein depending on how much protein
you eat protein shouldn’t be too high
because that also triggers insulin but
different people do well on different
amounts of protein so some people who
are very insulin resistance they might
want to cut their protein down quite a
bit maybe in the 15-20 percent range
where others who are maybe leaning more
toward a carnivore diet if they do well
on that they might go a little bit
higher on the protein and intermittent
fasting fits right into this as well
because intermittent fasting is when you
go longer between meals so the opposite
of intermittent fasting is six meals a
day when you eat every time you get a
chance you top off your blood sugar a
little bit your body never gets a chance
to recover from that
insulin resistance with intermittent
fasting most people I would recommend is
you start cutting carbs increase fat and
skip snacks then you probably are at
three meals a day and then when you
don’t feel the need for three meals a
day you skip one of them typically a lot
of people have no problem skipping
breakfast but everyone’s different so
play with it then you’re at two meals a
day so now maybe you eat at 9:00 in the
morning and 6:00 at night so you have a
nine hour feeding window and the rest is
a fasting window it’s a 15 hour fasting
window then you move it up and you eat
at lunch and you eat at 6:00 now you
have an 18 hour fasting window then you
might push it another couple hours you
eat at 2:00 and at 6:00 now you have a
20 hour fasting window so depending on
what you need to do you can push the
window even further and some people go
into 24 hours 36 hours etc and there’s
some benefits to that but play with it
and see what works for you see where you
feel the best so the best way to do this
of course then is to combine the
low-carbohydrate with the few meals some
people can get away with medium to high
carb and few meals so I did a video on
ohm add one meal a day on a keto diet
versus a diet with more carbohydrates
and some people can do that and feel
great on it so there’s no hard and fast
rule that says this is the way it is I
think for most people it’s probably a
whole lot easier to skip meals the less
carbs you eat because the better fat
adapted you become the easier it’s going
to be to stretch that fasting window but
again everyone is different and I’ve had
people comment and say oh yeah I had to
do it with keto or no I feel much better
when I when I do it with some
carbohydrates for most people I think
the low-carb version is better it’s
going to be easier but if you really
want to and the car a little bit more
carb works for you then that’s still
powerful because even if you’re not keto
you are utilizing the principle of
intermittent fasting anytime you don’t
eat you don’t produce insulin and you
allow your body to become more insulin
sensitive the worst of course is as
always the official guidelines to eat
high carb to eat bread and pasta and
whole grains and to eat six times a day
that is a terrible idea if you are
insulin resistant if you’re young and
active and you’re not insulin resistant
if your body is still functioning really
well then you can get away with that
type of lifestyle at least
for a good long while maybe decades but
for most people on that diet they’re
going to develop insulin resistance
after a while and if you have insulin
resistance already then it’s a terrible
idea then you need to go and use one or
more of these tools to reverse insulin
resistance
so both keto and intermittent fasting
are tools to reverse insulin resistance
you can use both or you can use one at a
time I would probably recommend that you
do both because it just makes good sense
you get your results faster and one kind
of really feeds into the other it makes
it very very easy to do if you have any
questions or comments on what we just
talked about please let me know down
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