Though many people have it as a common objective to lose weight, the way to do so is not always obvious. Two popular methods are low-carb diets and intermittent fasting. The physiological mechanisms that appear to be involved in fasting and carb restriction are similar. Both decrease carbohydrates. Both heighten the adaption to fat. Both have the capability of putting you into ketosis. Both reduce insulin and blood sugar levels. But does one excel over the other? Or in other words, which one is better? Let’s find out if the differences matter.
What is Intermittent Fasting?
Fasting and eating are alternated during intermittent fasting, which is a type of dietary pattern. From a few hours of fasting each day to several days at a time, this is possible. In addition to enhancing insulin sensitivity and lowering inflammation, intermittent fasting provides other health advantages outside of weight loss.
There are several different types of intermittent fasting, including:
- The 16/8 method: The 16:8 protocol is a form of intermittent fasting that entails depriving oneself of calories for 16 hours of the day and then eating within an 8-hour window (referred to as time-restricted eating in the scientific literature).
- The 5:2 diet: One of the most common IF strategies is 5:2 fasting, which recommends that you can eat normally for 5 days without a set fasting period but only consume 20% of your usual calories for the other 2 days. The two days of fasting might be any day of your choosing.
- Alternate-day fasting: Krista Varady, Ph.D., a nutritionist at the University of Illinois in Chicago, introduced alternate-day fasting. On the first day, it is suggested that people eat normally, and on the second day, they should limit their calorie intake to about 500.
Even though intermittent fasting has the potential to help people lose weight, not everyone may be a good candidate. Before beginning an intermittent fasting diet, people with certain medical issues like diabetes should consult with their doctor.
What is Low-Carb Diet?
A low-carb diet restricts carbs, which are mostly found in bread, pasta, and sweet foods. You concentrate on eating veggies and nutritious foods high in protein instead of carbohydrates. According to studies, low-carb diets can promote weight loss and better health indicators. Numerous doctors advise these diets, which have been used frequently for years. Best of all, specific goods or calorie counting are typically not necessary. Simple steps to a balanced, nourishing, and filling diet include eating whole foods.
There are several different types of low-carb diets, including:
- The ketogenic diet: The goal of the ketogenic diet is to encourage your body to burn fat for energy by taking relatively few carbohydrates and replacing them with fat. Your body enters a metabolic condition known as ketosis as a result of this carbohydrate restriction.
- The Atkins diet: The Atkins diet is credited with starting the low-carb fad. Dr. Atkins recognized very early on that restricting carbohydrates but allowing limitless amounts of protein and fat had a significant impact on insulin levels and hunger.
- The Paleo diet: The caveman diet emphasizes eating more fat and protein while consuming fewer carbohydrates. Although you can still eat starchy vegetables and fruits, which can add up, cutting out grains, legumes, beans, sweets, and dairy doesn’t automatically make a diet low in carbohydrates.
Despite its potential for weight loss, low-carb diets might not be right for everyone. Before beginning a low-carb diet, people with certain medical issues like renal disease should consult with their doctor.
Intermittent Fasting vs Low-Card Diet
Admittedly, both intermittent fasting and low-calorie diet are effective for weight loss and can bring some health benefits. But one thing should be given attention that they work in different ways. So, how do they work? Intermittent fasting focuses more on when you eat and fast while a low-carb diet focuses more on what kind of foods you eat. Then which one is better?
Intermittent fasting seems more appropriate if your only objective is to lose weight. The reasons for this are:
- Feasibility: Compared to planning a high-fat meal three times a day, skipping a meal for 16/8 or reducing calories on two days of the week is much simpler.
- Free eating: Intermittent fasting doesn’t require you to give up some specific foods. You can eat anything during the eating period, which can make it easy to stick to.
- No need for calculation: You don’t need to calculate the nutrition of your every meal or make a detailed meal plan.
Intermittent Fasting and Low-Carb Diet, Double Effectiveness?
There is also an interesting question: Can you combine a low-carb diet and intermittent fasting? Yes, you can if your doctor says nothing! Simply speaking, fasting is easier when you adopt a low-carb diet and low-carb is also easier when you are fasting. The two inputs complement one another. It is a virtuous cycle rather than a vicious one. By stimulating the production of new mitochondria, promoting the upregulation of existing mitochondria, and minimizing your dependency on sugar, fasting encourages fat adaptation. Going low-carb is made simpler by fat adaptation because you are very adept at burning body fat and experience fewer sugar cravings. Going low-carb improves your ability to burn fat and increases the number of mitochondria in your body, both of which are necessary for prolonged fasting.
The most crucial point to emphasize is that you should constantly reevaluate the caliber of your meals before spending too much time considering what diet is best for you. Eating complete, organic foods with a variety of vegetables, fruits, nuts, seeds, and lean meats and fish should always come first, followed by regular exercise (and you might stop worrying about the next best diet after that).
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