Keto vs Intermittent Fasting: Which Should You Choose?

Keto vs Intermittent Fasting: Which Should You Choose?

November 5, 2019 30 By William Morgan


a ketogenic diet vocês intimate fasting
what’s better which one should you do
that’s what I’m going to talk about in
this video so first I guess it’s
important to clarify the difference
between both of them intamin fasting is
basically abstaining from food for a
certain amount of time instead of eating
breakfast lunch or dinner for example
you may choose to just eat lunch or
dinner and therefore in the 24 hour
period you’re fasting for 16 hours and
eating for eight hours that’s a common
example of intimate fasting right so
basically what that does is it depletes
things like liver glycogen and when that
liver glycogen which would come from a
lot of carbohydrates that you eat and
food in general that depletes and you
begin to produce ketone bodies which is
an alternative fuel source
that’s metabolized through endogenous
fat in your body um and these ketone
bodies like beta hydroxy butyrate serve
as a source of fuel and there are many
benefits to this with intermittent
fasting whatever now the ketogenic diet
is basically eating in a way that mimics
fasting so you’re fasting while full and
basically how that’s achieved is by
lowering your carbohydrates very long
increasing your fat very high and then
that fat is your energy source right
along with protein as well but that fat
is your main source of energy and that
that diet the ketogenic diet mimics that
state of fasting both achieve a state of
ketosis right and ketosis as that state
of burning fat for fuel the depth of
ketosis that you’re in is contingent on
many different things such as how long
be fast well you know the long keith
fastball the more you’re going to be
relying on ketone bodies as a source of
fuel and likewise the longer you’re on a
ketogenic diet the more your body is
going to be utilizing ketone bodies as
fuel and more efficient it’s going to
get metabolizing needed glucose through
things like protein and also certain
fats like glycerol so that’s basically
the difference they achieve a similar
thing nutritional or fasting ketosis by
different means but basically it comes
down to restricting a lot of
carbohydrates whether it be phone
completely abstaining from food which is
the quickest way to get into ketosis or
just eating on a regular basis in a way
that mimics the fasting state now what
should you be doing right I think
everybody should be doing some form of
either reducing carbohydrates a little
bit or doing fasting from time to time
because I think it’s I personally think
it’s important to spend a little bit of
time in ketosis ketosis is a perfectly
normal metabolic state I personally
don’t think we should always be in it I
think there a consulate but I also don’t
think we should always be kind of out
and satiated by food by eating frequent
meals you know when we wake up in the
morning after sleeping and essentially
fasting for nine or ten hours depending
on when you last ate your ketone body
levels increased because you’re
essentially fasting so it’s just
basically extending that fasted state
whether it be through making a specific
dietary decision which reduces
carbohydrates all through fasting so
fasting can can be quite good because
although it’s difficult at first to
become accustomed to once your body
adapts to it especially for guys you’ll
find that you have much more energy you
don’t even think about food you get many
of these benefits of it and you just be
more productive it’s more convenient for
you because you don’t have to think
about food at work or at school or
wherever you are and it becomes a quite
a easy lifestyle to adapt and then for
others
fasting doesn’t work role and just
reducing carbohydrates from time to time
helps them to control their blood sugar
levels and these sorts of things which
can be out of whack if they’re
constantly eating so there are pros and
cons to both and many people decide to
combine them together right it’s it’s
quite popular to do a ketogenic diet and
a fasting especially for weight loss
it’s a very popular option but also a
few more into that kind of biohacking
scene and you’re really trying to
improve your cognitive health improve
mitochondrial efficiency and all these
things it’s it’s pretty common to do
together and I think that can be a great
combination but I do think there are
some cons well start with the pros you
know if you if you’re in a state of
ketosis quite a lot of the time you can
experience things like neurogenesis your
cognition might be better you know you
might think better you might have more
energy so there are some benefits to it
some cons could be that your performance
in the gym may decrease the more often
you’re in ketosis because you don’t have
those
they don’t have those carbohydrates if
you only knew which are much better for
things like strength training your
endurance training might stay the same
or maybe even improve based on who you
are as an individual I’m so in terms of
performance in the gym no carbohydrates
are going to be important so that’s why
being in a set of ketosis whether it be
through fasting or dietary decisions all
the time may not be a good idea so let’s
get back to the combination of both
together because it’s a really popular
option you know someone who does the
ketogenic diet is often going to be
fasting and somebody who’s fasting isn’t
necessarily gonna be doing keto but the
probably experimenting with it before
and it gets people quick results for
weight loss because when you’re in a
state of ketosis when you’re running
your body of ketone bodies your appetite
is suppressed quite significantly so
that obviously leads to you eating less
calories and people just find weight
loss to be effortless when they’re on
keto and or doing intermittent fasting
because when they adapt to that ketosis
to that fat-burning state they can just
go hours and hours and hours without
food and compare that to when you’re
having frequent meals and you’re always
hungry and you’re just always looking
for another snack to kind of satisfy
that that small craving you have for
food obviously the people who can go
extended periods of time without food
I’m gonna find it much easier to just
lose weight more rapidly and soften but
the problem with that is especially if
you’re doing keto and fasting combined
your appetite might really drop to low
you can end up under eating you can end
up potentially losing muscle if you’re
under eating quite a lot so that can be
problematic especially if you’re very
physically active and you make a
dramatic switch from eating a lot of
carbohydrates all the way to keto and
fasting that can cause some problems but
I think that if you can eat enough food
and you can maintain a keto diet and
fasting together especially if you’re
overweight it’s gonna be a great way to
lose weight especially if it’s something
that’s sustainable for you you know you
like the food choices and you can see
yourself doing that long-term but it’s
not necessarily gonna be the best option
because you can still eat carbohydrates
and lose weight as we know quite clearly
so what should you be doing well I said
that for weight loss it comes down to
what you can do sustainably long-term
right so for some people you know eating
a ketogenic diet day in and day out
isn’t sustainable long term and you
athletes especially it’s not going to be
the best option and there are some other
variations like the cyclical ketogenic
diet where on Saturday and Sunday for
example you may eat quite a few
carbohydrates and on the other days you
just do keto based eating or this
targeted killing genic diet where you
eat like a sugar carbohydrate specially
a glucose you know you get a lot of
glucose as opposed to fructose before
workouts you kind of strategically
eating carbohydrates before your
workouts to fuel them and then after
your workout basically you’re in a state
of ketosis again that’s another way to
approach it I personally think that it
just comes down to spending a bit of
time in ketosis whether it be right by
restricting carbohydrates or doing
fasting um so for me for example I still
eat carbohydrates I think they’re
important for athletic performance and
optimal hormonal functions of but I do a
lot of fasting right so that kind of
balances it out and I get that good
balance between being in a state of
ketosis and being fasted and being fit
so if you’re not doing a lot of fasting
then reducing your carbohydrates and
having some high fat low carb meals from
time to time may help as I said regulate
those blood sugar levels and perhaps
help you lose weight and directly just
because you’re controlling your appetite
better so that may be a pretty
sustainable way of you to eat you know
you eat four meals a day one of them is
kind of low carb and that may help you
over the long term maintain and regulate
your weight and again as I said it’s not
necessary but that may be an option you
consider I just think it’s important to
get that balance between being fed and
satiated full of like carbohydrate for
meals because there has its own bent
there’s own benefits and also being
fasted or low carb and in a state of
ketosis and just getting that perfect
balance between the two is important and
whichever way you can do that through is
fine by me I guess that’s up to you for
the majority of people this is my
personal recommendation all I think you
should do is just eat a healthy balanced
diet right and then include periods of
fasting because fasting is very
simplistic it’s very easy and it helps
you get so many of these benefits in the
quickest way possible
yep so thanks for watching and let me
know what you think in the comment
section down below about interment
fasting and the ketogenic diet thank you
so much for watching I’ll see you guys
later