Why You Shouldn't Try Keto With Intermittent Fasting, According to a Dietitian

Both the生酮饮食（酮，对于短）和intermittent fasting(IF) can separately help you drop weight quickly, so pairing them up should cut that time in half, right? Not so fast — you might want to rethink that flawed logic.

典型的美国饮食是由大约50％的碳水化合物，25％蛋白质，25％脂肪的了。酮饮食本质上是一种高脂肪，适量蛋白质和低碳水化合物的饮食，鼓励一个人的总热量摄入的60％来自饮食中的脂肪，蛋白质30％，从碳水化合物不超过10％，根据March在2019报告StatPearls。

该fact is, the human body is very efficient at using carbs for energy — in fact, glucose, specifically, is the preferred source of energy. When thebody isn't fed any carbs to burn，it starts to burn fat. And those fats are converted to ketone bodies, which are used in place of glucose for the energy you need to function.

流行的看法相反，你实际上可能有酮饮食热量赤字，根据2019年3月的报告。这可能是因为高脂肪食物（认为鳄梨，鲑鱼和坚果）是非常充盈，这可能会导致你吃得更少。

Another reason why you might lose weight on keto: You're forced to cut out sugar, refined flour and processed foods, which can cause you to pack on the pounds.

阅读更多：Everything You Need to Know to Start a Plant-Based Keto Diet

间歇性禁食（IF）就像它的声音 - 你快间歇，不能连续。两种最流行的类型IF的是5：2方法和12或16小时禁食。

该五:2 fasting dietcombines five days of normal (aiming for healthy) eating with two days of restricted eating, usually consisting of about 500 to 600 calories.

该12- or16小时禁食减肥consists of eating within a certain window every day. With the 12-hour fast, you eat within a time frame, let's say, 6 a.m. to 6 p.m., and fast the remaining 12 hours of the day. The 16-hour IF would work the same, but you'd fast for 16 hours instead of 12. So, for example, you'd limit your food intake to the hours between 9 a.m. and 5 p.m.

不用说了吧，如果热量限制，无论你如何努力，并旋转它的一种形式。有来让你的身体休息，没有食物的优势，但实际上，你不应该吃反正24小时。

酮饮食和间歇性禁食been followed separately for weight loss. And while researchers have noted weight-loss success with both of these diets, regaining the weight later on is very common.

事实上，约5个月的饮食酮减肥峰，根据发表在2018年12月的文章加拿大家庭医生。然而，参与者慢慢找回重量，大概是当他们重新引入碳水化合物回进饮食 - 这只是意味着酮不是从长远来看非常可持续的。

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而最近审查的结论是，如果可比简单地限制热量的减肥方面整天，根据刊登于2018年12月研究杂志转化医学。So, if you find that fasting isn't for you, you might reap the same weight-loss results by只是减少热量。

If you're thinking of pairing the two trendy diets, here are the pros and cons to consider:

Pros

• You'll likely stick to both more easily.A high-fat diet is really good at getting rid of those hunger pangs and that could make it easier to keep up with IF.
  
  
• 你可以用IF进入酮症快得多。It can take several days for your body to convert its fuel source from glucose to ketones, but restricting your intake and thus depleting your glycogen stores may force your body to switch energy sources sooner, perJanuary 2018 research inNature Reviews Neuroscience。

缺点

• 很难坚持。另外，酮和IF可能很难跟随由于每个限制性质。另外，由于饮食的利尿作用，生酮饮食诱导高于平均水平的即时减肥（又名，它可以去膨胀你）。然而，这可以给成功的错觉。
  
  
• You might regain the weight.People following these diets usually notice weight loss; however, when they revert back to normal eating, more often than not, that weight is regained. Combining the two may be a recipe for disaster when you quit the eating regimens.
  
  
• You may feel fatigued.For active individuals and athletes, it's just not a smart choice. "Athletes and active people, in general, are already at risk for low energy availability — and adding two dieting mechanisms would further this risk," Sports dietitian Marisa Michael, RD of真正的营养，LLC，tells LIVESTRONG.com.
  
  
• 该health risks are unknown.特别是对于酮饮食，有质量的长期研究与下面的计划延长的时间周期相关的风险有限。与这两个IF和酮营养素缺乏的风险是已知的高。另外，“有很多健康的影响，以低能量的可用性，如增加损伤，胃肠功能紊乱，情绪障碍，骨密度降低，闭经多，”迈克尔指出。

Research has shown that both of these diets work in the short term for weight loss, but combining them isn't recommended if you're trying tolose weight fast and safely。Aside from the potential health risks that may arise, doing both simultaneously is not necessary.

该re are definitely some folks who should steer clear of both diets together and separately. If you have any medical conditions with your thyroid, gallbladder, pancreas and/or liver, you might want to rethink your decision to follow the keto diet since it may exacerbate the condition, according to the芝加哥医药大学。

If you have a history of eating disorders, it's best not to try either of these diets. "Keto plus IF sounds like a recipe for disordered eating," Michael says, suggesting that the combo may result in binge eating.

此外,糖尿病患者不应该either of these diets until they have a thorough conversation with their doctor. Diabetes management can be difficult with these diets, so do not start either of these plans until you're cleared to do so.

So, is there anyone whocantry this diet? If you have a体重显著量丢失，this approach can work under medical supervision. If you don't have any serious or complicated medical conditions, then get the OK from your doctor first and seek out a registered dietitian. Your RD can help you safely follow your diet of choice and will help you come up with a plan to ensure you minimize your risk of nutrient deficiencies and long-term consequences.

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