"This synergistic approach allows for the most efficient use of the body's natural resources, promoting a state of balance and optimal health." ― Gary Baker
Introduction | Intermittent Fasting | Healthy Keto | The Synergy | Weight Loss | Insulin Sensitivity | Inflammation | Cognitive Function | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
Intermittent fasting and a healthy ketogenic diet act as synergists. They complement each other and induce a variety of mechanisms and functions within the body that promote health. They are widely associated with weight loss, but their effects extend to improved insulin sensitivity, reduced inflammation, and better cognitive function, to mention a few. They can be used effectively as strategies to maintain our health. However, scientists found evidence proving their usefulness in various health conditions.
What is intermittent fasting?
Intermittent fasting is an eating pattern that is divided into two phases. The first phase is a fasted phase that excludes any foods and focuses only on the intake of fluids [ones that do not cause spikes in blood glucose levels]. The second phase, on the other hand, includes a time-restricted eating window. The time-restricted eating window can be of different lengths. It will also have an effect on the length of the fasting period. The most common intermittent fasting models[1] are 14/10, 16/8, 18/6, and 20/4, which include a fasting period of 14, 16, 18, or 20 hours and eating windows of 10, 8, 6, and 4 hours. The 16/8 and 18/6 intermittent fasts are followed the most frequently.
What is a healthy ketogenic diet?
A ketogenic diet is a way of eating that emphasizes the use of stored and dietary fat as a primary source of energy rather than the glucose found in carbohydrates[2]. The term ketogenic refers to the acids known as ketones that form when the human body burns fat for fuel. A healthy ketogenic diet focuses on whole foods that provide plenty of beneficial dietary fats and essential micronutrients while keeping carbohydrate intake to a minimum. A healthy keto diet emphasizes the importance of high fiber intake[3] from non-starchy vegetables and low-glycemic fruits. Furthermore, it encourages you to prioritize food quality, such as organic, grass-fed, pasture-raised, locally grown, and pesticide-free fresh produce that contains a wide range of vitamins, minerals, and other nutrients. In that sense, it functions as a tool to help you build and/or restore your health and optimize your body's functioning.
The synergistic relationship between the two
Intermittent fasting and healthy keto can both enhance the effects of the other on the body. Intermittent fasting and healthy keto are able to:
induce ketosis and autophagy,
aid in weight loss,
reduce inflammation,
improve insulin sensitivity,
improve cognitive function.
These effects can be accelerated when the two are combined. They can also be used to maintain general health and help manage various health ailments when performed under the supervision of a registered dietician or medical professional.
Weight Loss
The combination of intermittent fasting and a healthy ketogenic diet has favorable effects on weight loss and healthy weight maintenance. Excessive weight and obesity are very common problems in western societies. Finding a successful and sustainable way to address these issues can be a challenge. However, based on scientific evidence, IF and ketogenic eating patterns live up to the test and are very effective tools for weight reduction. They aid in weight loss among obese and diabetic people[4][5] and improve BMI scores in diabetes[5].
Furthermore, both the ketogenic diet and intermittent fasting can reduce the feeling of hunger by downregulating the levels of ghrelin[6][7]. Ghrelin is a hormone produced by the stomach and is also known as the "hunger hormone". People who followed either a keto diet or intermittent fasting were found to feel fuller and less frequently hungry.
Insulin sensitivity
High blood glucose levels can contribute to the development of insulin resistance. Insulin resistance is characterized by low insulin sensitivity. If this condition persists, it can lead to the development of type 2 diabetes. Therefore, improving the body's sensitivity to insulin is a key element for our general health.
Intermittent fasting and a healthy ketogenic diet are able to address the issue of insulin sensitivity. Both have been found to impact the insulin hormone and increase the responsiveness of the cells to insulin[4][8][9]. Furthermore, their incorporation into one's lifestyle helps lower blood glucose levels, preventing the pancreas from secreting too much insulin into the bloodstream.
Inflammation
Inflammation is an immune process that serves to fight off infection or deal with an injury. Low-grade systemic inflammation, on the other hand, is a continuous activation of inflammatory cells and cytokines that, over time, can contribute to the development of a disease. Such an inflammatory response from the body is something that all of us should watch out for. Applying strategies such as ketogenic diet and intermittent fasting has been shown to inhibit inflammatory reactions in chronic musculoskeletal pain[10], modulate neuroinflammation[11][12], and hepatic fibrosis in NAFLD[13].
Lastly, the ketone bodies can help address gut dysbiosis and, in that way, reduce inflammatory markers in such conditions as Alzheimer's disease[14], drug-resistant epilepsy[15], alcohol use disorder[16], cancer[17], and multiple sclerosis[18].
Cognitive function
Ketone bodies that our systems produce when on a ketogenic diet or intermittent fasting perform neuroprotective functions[19].
"Following calorie restriction or consumption of a ketogenic diet, there is notable improvement in mitochondrial function, a decrease in the expression of apoptotic and inflammatory mediators, and an increase in the activity of neurotrophic factors."[20]
In other words, ketones directly affect "the development, maintenance, and regeneration of the responsive nervous system"[21]. These properties allow ketones to be effective in maintaining and, to some extent, restoring cognitive abilities in people. Patients diagnosed with Alzheimer's disease, dementia, and Parkinson's disease experience improved executive functions, memory, and attention[22][23][24].
Furthermore, ketosis can aid in recovery after a brain injury. Studies confirm its neuroprotective, regenerative, and cogintive benefits for the brain[25][26].
Final Thoughts
Intermittent fasting and a healthy ketogenic diet are excellent health-improvement tools and dietary strategies. Healthy keto provides the body with nutrient-dense foods high in essential micronutrients, healthy fats, fiber, and a low carbohydrate intake. Intermittent fasting, on the other hand, allows the body to digest and distribute nutrients properly. It also gives it the time it needs to perform other important functions that affect our health, aside from digestion. Their combined effect on inducing ketosis cannot be overstated. Ketone bodies are the most important molecules, with numerous beneficial effects on our nervous system, gut microbiome, and metabolic processes.
Takeaway Points
Intermittent fasting and a ketogenic diet are synergists that induce the state of ketosis.
Ketosis is associated with an increased presence of ketone bodies in the bloodstream.
Both intermittent fasting and a ketogenic diet aid in weight loss, reduce inflammation, improve insulin sensitivity, and improve cognitive function.
When applied together, they can optimize the functioning of the body and mind and keep them healthy.
References
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