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Which Diet is For Your Life? Busy Person? Desk Job or Active Job?
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Keto vs Fasting: Which Diet is Better For Your Lifestyle: Thomas DeLauer
Weight Loss and Insulin
In ketosis, body becomes deprived of glucose and turns to burning fat for fuel
When we eat little foods that supply us with carbs, we release less insulin – w/ less insulin the body doesn’t store extra energy in the form of fat for later use
Intermittent fasting has been found to decrease blood levels of insulin
In a fed state, insulin is elevated so you store excess calories in fat cells. In the presence of insulin, the burning of fat is halted, while the body burns glucose instead
In a fasted state, insulin is low. the body starts mobilizing stored body fat from your fat cells and burning this fat for energy (instead of glucose)
Constantly eating keeps your insulin spiked, which slows your metabolism
Acute fasting directly influences the stability of neuronal circuits, wiring that dictates the flow of information in the brain and nervous system.
The cellular stress and lack of nutrition, due to fasting, blocks the synaptic activity of neurons that normally occurs in the brain, brain slows down
Sounds bad, but may be beneficial for brain health -overactive synaptic activity has been associated with diseases like Parkinson's, Alzheimer's
Lifestyle vs. Diet
Fasting is more to do with When you eat and ketosis is more to do with What you eat
I.F. can be utilized everyday, or a couple times per week, more of a “diet” while ketosis is more of a lifestyle
In a ketogenic state, it is critical that you do not consume too many carbs, or protein – a state that must be carefully maintained
Fasting can be as easy as not “doing” something and you can enter a fasted state by simply not eating for 16-20 hours – it takes a bit longer to enter a ketogenic state
With fasting you will likely still consume the same foods you have always done, albeit, less and later in the day
Ketosis requires you to change what you buy and consume, since most people aren’t accustomed to having 75% of their diet consist of fats and only 5% carbs
4 calories in a gram of carbohydrate or protein
9 calories in a gram of fat
On a ketogenic diet people usually eat less – fat is a lot more satiating than carbs
While fasting, consuming all your calories at the end of the day, makes you feel satiated quicker → eat less
Fasting can be a struggle – can struggle to go 16-20 hours without eating
2) 10 Evidence-Based Health Benefits of Intermittent Fasting. (n.d.). Retrieved from https://authoritynutrition.com/10-health-benefits-of-intermittent-fasting/
3) 10 Proven Health Benefits of Low-Carb and Ketogenic Diets. (n.d.). Retrieved from https://authoritynutrition.com/10-benefits-of-low-carb-ketogenic-diets/
4) Ketogenic diet and mental health. (n.d.). Retrieved from https://www.diabetes.co.uk/keto/ketogenic-diet-and-mental-health.html
5) Intermittent Fasting And The Brain – mindbodygreen. (n.d.). Retrieved from https://www.mindbodygreen.com/0-28129/new-research-shows-how-intermittent-fasting-is-like-decluttering-for-your-brain.html
6) How Does Fasting Affect Your Brain? – Diet Doctor. (n.d.). Retrieved from https://www.dietdoctor.com/fasting-affect-brain
7) 15 Ways Intermittent Fasting Can Improve Your Health | Alternet. (n.d.). Retrieved from http://www.alternet.org/food/15-ways-intermittent-fasting-can-improve-your-health
8) Fat Burning Vs. Carb Burning During Exercise Over Time | Healthy Living. (n.d.). Retrieved from http://healthyliving.azcentral.com/fat-burning-vs-carb-burning-during-exercise-over-time-4741.html
9) The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113752/
10) Intermittent Fasting and Cognition | The Biohacker Guide by Nootrobox®. (n.d.). Retrieved from https://nootrobox.com/biohacker-guide/intermittent-fasting/cognition
11) 23 Studies on Low-Carb and Low-Fat Diets – Time to Retire The Fad. (n.d.). Retrieved from https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/
12) Effects of a 3-day fast on regional lipid and glucose metabolism in human skeletal muscle and adipose tissue. – PubMed – NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17784905
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