Is it a good idea to do intermittent fasting and the keto diet together?

The keto diet is perhaps the most popular one at the moment, while intermittent fasting has been widely discussed for its benefits.Both may owe their fame to many celebrities, such as Jennifer Aniston or Kourtney Kardashian, who have talked about engaging in these practices, but how good of an idea is it to do them together?What does intermittent fasting consist of?The intermittent fasting is a dietary pattern that consists of alternating periods of fasting with normal eating. The most popular method is the 16:8, which means you can eat during an 8-hour window and then fast for 16 hours.Intermittent fasting is primarily used as a weight loss technique, but some studies have found health benefits, such as reducing inflammation and improving brain function and blood sugar control.What is the keto diet like?The keto or ketogenic diet consists of a very low carbohydrate intake and high fat, through the metabolic process known as ketosis, whereby the body breaks down fats to form substances called ketones that serve as an alternative fuel source.This diet is an effective way to lose weight, but it also has other benefits; for example, the keto diet may improve mental symptoms in people with Alzheimer's disease, furthermore, it can lower blood sugar, improve insulin resistance, and decrease risk factors for heart disease, such as triglyceride levels.To find out if it is functional to combine a keto diet with intermittent fasting, we consulted with nutritionist Jennifer Asencio, a clinical nutritionist specializing in diabetes, to clarify several doubts so you have a guide if you plan to implement them together.The first question we had was whether it is a good idea to combine them, to which she recommended considering that following the keto diet can feel challenging, so doing intermittent fasting might be more complicated in combination with this diet, “unless combining them fits well with your lifestyle and is something you can commit to.”But she did assure us that “intermittent fasting could contribute to the process of ‘fat burning’” and that “some people use intermittent fasting to kickstart the state of ketosis” in the keto diet. In other words, combining intermittent fasting with a keto diet can help you reach ketosis faster and eliminate more body fat than a ketogenic diet alone.However, “it is not necessary to do intermittent fasting with the keto diet, mainly because you are not restricting calorie intake during the period when you can eat.”Regarding whether they are effective and low-risk methods for weight loss, the answer is yes, but “it is important to mention that if you have diabetes or use insulin, have hypertension, epilepsy, fatty liver, kidney diseases, cardiovascular diseases, or cancer, these two types of diets are contraindicated, as well as in children and pregnant women.”If you are concerned about not getting enough nutrients with intermittent fasting and the keto diet together, nutritionist Jennifer Asencio specifies that “fasting can affect the absorption of vitamins like B1,” so “it’s important to consult a specialist to know if you are a candidate and to create a personalized plan to avoid any deficiencies.”Finally, if you suffer from gastritis, you should also pay attention before deciding to combine these two diets, as “people with gastritis are at risk of exacerbating their symptoms of abdominal pain and even suffering gastrointestinal bleeding during the hours without food intake.” On the other hand, “high consumption of fats and proteins increases stomach acidity,” which can worsen reflux disease.In conclusion, both the keto diet and intermittent fasting are successful methods for weight loss, but like any change you wish to make in your diet, you should consult an expert to make the most of the experience without any difficulties.Now that you know more about fasting, reinvent yourself this 2023 and join our #FastingChallenge for 7 days. Check here for the best keto recipes:Roasted cauliflower with egg and avocadoZucchini stuffed with Creamy Chicken SaladChicken broth with cauliflower rice