A Closer Look At Intermittent Fasting or Keto Diet

For most of us, at some point in time or another – we might have tried to hop on a diet plan, whether it is to shed some excess pounds or for a boost to our overall health. For any diet to work in the long run, in terms of playing a meaningful role in sustaining our weight management goals or to cultivate healthier eating habits - sustainability is key.

In this article, we take a closer look at two of the more popular trending diets in recent years: Intermittent Fasting vs The Keto Diet. How do they work, what benefits do they offer and which diet might fit your health goals, lifestyle and dietary preference better?

Intermittent Fasting

What is it?

Intermittent fasting is an eating pattern that rotates between periods of fasting and normal food consumption. Its focus is not on what to/ what not to eat but helps achieve weight loss by limiting calories during certain days of the week or during specified hours during the day.¹ There are a variety of intermittent fasting options. Here are some of the popular ones:

    - 16:8 Method - Fasting for 16 hours and eating during the next 8 hours
    - 12:12 Method - Fasting for 12 hours and eating during the next 12 hours
    - 5:2 Method - Eating normally for 5 days of the week, eating very little/restrict calories on 2 days
    - Warrior Diet - Restricted intake for 20 hours and unlimited intake for the remaining 4-hour window

Benefits of Intermittent Fasting

Generally, intermittent fasting helps reduce your meal intake, causing you to consume lesser calories. When you fast your body also releases a hormone called norepinephrine which increases focus, alertness, and energy.² This hormone also helps to break down body fats, making them available to be burned for energy.²

Other than weight loss, studies have found that intermittent fasting can also help reduce oxidative stress, which have benefits against ageing and the development of ailments³, lower blood sugar levels⁴ and improve brain functions⁵.

Things to take note

The most common drawback of intermittent fasting is hunger, which would cause you to feel weak and irritable, and your brain not performing as well you are used to. Even though the effects are temporary, it will still take some time for your body to get used to the new routine.

People who are underweight or have a history of eating disorders should consult with a medical professional before trying it out, as they would need sufficient calories on a daily basis for proper development. People with medical conditions such as diabetes and thyroid should also avoid intermittent fasting.

Keto Diet

Benefits of a Keto Diet

During ketosis, your body becomes very efficient at burning fats into compounds called ketones for energy, leading to weight loss.

Keeping a keto diet can also be good for the heart as it helps HDL (good) cholesterol levels and improves blood pressure and blood sugar levels⁷. It has also been used to treat epilepsy⁸ and may improve mental symptoms in people with Alzheimer’s disease⁹.

Things to take note

So.. Which diet is for you?

When it comes to healthy weight management, there’s no one size fits all. It depends on the individual’s preference, lifestyle and whether there are any health or dietary restrictions involved.

As with most things, the key is consistency and keeping to your planned diet and fitness routine. And don’t be too hard on yourself on occasions when you do give in to your cravings. It takes a whole lot of discipline and mental strength to keep to a diet routine, so do remember to pat yourself on the back for your commitment to health and healthy weight management!

References

¹https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend
² https://www.healthline.com/nutrition/intermittent-fasting-and-weight-loss#hormonal-effects
³https://www.tandfonline.com/doi/full/10.1080/10942912.2018.1560312
⁴ https://www.sciencedirect.com/science/article/abs/pii/S193152441400200X
⁵ https://www.nature.com/articles/nrn.2017.156?
⁶https://www.ncbi.nlm.nih.gov/books/NBK499830
⁷ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452247/
⁸ https://www.ncbi.nlm.nih.gov/books/NBK499830/
⁹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6021549/