Losing weight with intermittent fasting and a ketogenic diet


Between all the different diets and diets that are supposed to help you lose weight, two food trends are particularly popular right now – intermittent fasting and the ketogenic diet.

While intermittent fasting is about reducing food intake to a specific period of time, keto adherents try to keep their carb intake to a minimum.

Instead of carbs, fat and protein in particular are consumed in order to achieve what is known as ketosis. This is a metabolic state in which the body primarily uses its own body fat burns.

Both methods are very different, but pursue a common goal: to shrink the fat deposits.

So why not combine the two diets to get closer to your desired weight even faster?

Speed ​​keto requires a lot of discipline

Anyone who eats according to the Speed ​​Keto principle in order to lose weight must therefore pay attention to two aspects.

On the one hand, carbohydrates are reduced to a minimum. On the other hand, the meals are recorded within a short time window.

At the widespread 16: 8 Interval For example, one eats dinner at 6 p.m. and fasts for 16 hours until breakfast is scheduled for 10 a.m. the next morning.

With the ingredients, it is important to keep the carbohydrate content below five percent – otherwise ketosis will not be achieved.

The rest of the energy should be supplied to the body through protein (20 percent) and fat (75 percent). The classic ingredients are:

  • meat and fatty fish
  • low-carb dairy products and eggs
  • Seeds, oils and avocados
  • whey protein and soy
  • Vegetables (as the main carbohydrate source)
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For comparison: In a “normal” diet, the macronutrient distribution is around 50 percent carbohydrates, 30 percent fat and 20 percent protein.

Speed ​​keto is obviously a very strict diet. But can such a strong restriction be healthy in the long run and is the desired effect achieved at all?

Eat more consciously with intermittent fasting

“Intermittent fasting is a great way to eat,” says dietitian Jaime Schehr in an interview with English-language portal ‘mindbodygreen‘.

“It helps people focus on their food and prevents unhealthy late-night raids on the fridge.”

As much as the expert praises the benefits of intermittent fasting, she is critical of omitting it carbohydrates opposite to.

Book tip: Intermittent fasting – but right!

Speed ​​Keto: Double isn’t always better

Expert Schehr will disappoint anyone who thinks they can get their body into ketosis faster with the combination of intermittent fasting and a keto diet – the process won’t start faster with fasting.

“For some people it can take three days, for some twelve,” she explains. “Depending on how the body processes carbohydrates, Slices and Proteins metabolized.”

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Losing several kilos within a few days cannot be achieved with the so-called speed keto either – and that’s a good thing.

In general, you should refrain from losing as much weight as possible in the shortest possible time. Better: reduce the body fat percentage in a healthy way.

This also makes it easier to maintain the desired weight over a long period of time without any problems – without annoying Jojo Effect. “Unfortunately, this long-term rethinking is never encouraged with conventional fad diets.”

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