Good Lifestyle

Two of the biggest weight loss trends these days are theKeto diet andintermittent fast (Also known as if), and according to experts, they could be even more effective when they are combined.

What is the keto regime?

The keto, or a cotogenic regime, is a food protocol that has been used to treat epilepsy long, but it can also be profoundly useful forweightloss. Keto involves radically changing the admission proportions of the three basic macros in the power supply to:

• 75% calories a day should come from fat
• 20% calories a day should come from proteins
• 5% of calories a day should come from carbohydrates

In Upping The consumption of fat in the supply of tel point, the body is forced into ketose: because it does not have enough glucose to use it as the main source of energy, the body will break the Grease down in ketones and burn the place. In essence, explains Christine HRONEC, the founder ofGauge girl training, On a cetogenic regime, "the body is fed by fat. And not just food greases. When associated with a caloric deficit, the body will tap into the fats stored as a fuel source, allowing to reduce the body fat as well.

What is intermittent fasting?

Intermittent fast (If), as for him, as his name suggests, is a practice of regularly abstaining food. Although there are different forms of intermittent fasting, as the replacement day fast, which calls for severe food restriction every day, or 5: 2 protocol, involving five days of normal eating and two days of severe restriction a week. , the most common, the most popular and studied form of the IS 16/8. The 16/8 protocol calls for a fasting of 16 hours a day, most of which takes place at night. Someone makes a quick 16/8 will all limit eating to a daily window, for example eight hours from noon to 8 pm and not to consume food within the remaining 16 hours of the day.

The intermittent fast naturally contributes to weight loss, first and foremost simply by reducing the number of hours during which one can eat, which reduces the number of calories, we can realize consuming in a day. For Brian St. Pierre, Director of Performance Nutrition atprecision nutritionThis is "the main reason, if the work. It reduces the amount of time available to eat, which makes it harder to eat more than you need, that you have less time to get these calories, "he says. "It's not physiological magic. »

For Hronec, prolonged fast can actually help with feelings of deprivation. "It's easier for most people to fast in the morning before starting to eat," she says. "By extending the feeding window at the beginning of the evening, it is naturally suitable for the desires of most people for larger volumes of food later in the day. This experience tends to keep people satisfied and feel like they are not in a caloric deficit. »

But the intermittent fast has other advantages for weight loss too. The practice has been demonstratedreduce inflammation andImprove blood glucose control, Both that can help lose weight. According to Dr. Will Cole, eminent specialist in functional medicine and author ofThe spectrum inflammation andKetotarianThe inflammation can contribute to hormonal grease storage imbalances such as leptin resistance or insulin resistance. "The reduction of inflammation helps to improve weight loss, brain health to stimulate, restore energy, and much more," he says.

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What are the advantages of the combination and keto if?

The combination and keto if has become a popular protocol with a double shot that experts say can be very useful. "It's a powerful combination," explains Lori Shemek, PhD, CNC, author of the bestsellerHOW TO FIGHT AGAINST FATFLAMMATION!. This is true for a number of reasons, first and foremost that is that fasting is one of the natural means of the body between ketosis itself. "When your blood sugar is high, the pancreas releases insulin to lower your blood sugar level and glucose shuttle into cells," explains HRONEC. "By allowing your body more time to be in Jeun, even when the calories are equal, you will have a more time to burn fat, like the pancreas can not free glucagon for a longer duration, resulting in a loss of higher fat. »

In other words, if can actually help strengthen the benefits of the CETO regime. And the opposite is true too: A power supply can also do fasting even easier, according to Cole. "More grease adapted you," he explains, "Fasting can be easier. Twin twice makes a lot of meaning: not only for weight loss, but also to increase the health benefits of both protocols.

Is Céto I never intermittent a bad idea?

Although experts note that for healthy people, the combination of keto and if can be helpful, there are some warnings. "There is less research on fasting in women," says St. Peter. "And what research suggests that the results are more mixed among women." This is largely due to the key hormonal systems of women, who note, are more sensitive to the restriction of carbohydrates and calories. "Many women (but not all) find an excessive fast leads more problems than the benefits," he says. "Women tend to be more sensitive than intermittent men because they have more Kissptine protein", accepts Cole. "This fact can bring their hormones to turn off and then ruin their cycle. Although more research should be made surrounding that, in general, fasting can always be an excellent option for women if it is done correctly."

According to Honec and Shemek, women should start with a 12/12 intermittent fasting schedule and gradually work their way. "We naturally realize ketosis while we sleep, assuming we do not get up to eat when we should sleep - which means we will have 8 hours of fasting under our belt. We just need some others, "says Shemek. "Once you have composed 12 hours of fasting, you can then go to 13, 14, or ideally 16 hours."

And Honec notes that, especially for women, "16/8 do not need to be done daily for the results. Doing it as little as three to four times a week can give great results in women, "she says.

How do you manage hungry when you make an intermittent Keto fast?

Another question of combining an intermittent fast and keto that could affect men as much as women is to become too hungry in fasting and overloaded when breaking fasting. To manage hunger, experts suggest focusing onhydration. "When I make an intermittent fast, I allowedCoffee, water, tea andSparkling water During the fast window, "Hronec says. "The worst case, if we are unable to wait to eat, the fast window can always be modified. For example, if you were supposed to eat at noon, but eat at 11 o'clock, stop eating at 7 o'clock . That night instead of 8 m. "

Our experts also emphasize the importance of the quality of the food we eat once the fast is broken. Cole recommends choosing sources of healthy greases based on plants likelawyer, nuts and seeds, as well as wild fish and low glucidity vegetables such as Brussels sprouts and asparagus. "I can not emphasize the importance of focusing on healthy greases and clean protein," Cole says. "Since grease prevents you from feeling longer, it satisfies you enough to help you reduce desires, so you will not want to automatically access heavy jonchects such as bread or chips."

Bottom Line: Do you have to combine Keto and if for weight loss?

Yes, but make sure you evaluate your own food behaviors before proceeding. Monica Austlander Moreno, MS, RD, LD / N, nutrition consultant for Nutrition RER, precautions against the integration of a routine if you risk developing disordered food behaviors. "People like rules structure and regimes, and it does not become more rigid than" no carbohydrates and stop eating after 4 hours, "she says." But if not for women Or men likely to feed troubles, a food obsession or an anxiety surrounding the food as these conditions could be exacerbated by the case. "

It notes that conscious food techniques are essential to succeed with these plans. "The pairing of Si and Keto can be a good idea if the individual is aware of the potential difficulties of following a restrictive approach," said St. Peter. "In the end, losing body fat, you have to be in a caloric deficit. If and Paso are not required to do that happen. But they can be a viable approach for people who like to eat many foods Rich in fat, are comfortable not eating foods rich in carbohydrates, and can go longer stretching without eating and not compensating later with overconsumption. "