I get asked this question quite often from individuals who found keto and IF but want to move to a diet with more moderate carbohydrates. Can you lose weight intermittent fasting without keto? And the answer is… of course, you can. You can lose weight without keto AND without intermittent fasting. As the saying goes, there’s more than one way to skin a cat. You can look at both keto and intermittent fasting as tools you can implement when the time is right, but don’t confuse that with them being THEE only tools you can use for weight loss, weight maintenance, or even weight gain if that’s what you’re after. You may have been led to believe that eating VERY low-carb or keto was the only way you’d be able to lose weight. I get it, I was in your shoes, and I too believed that at one point, but I assure you that’s not the case. While lowering carbohydrates or following a ketogenic diet may help many individuals, as it did me, and possibly you, it’s not the be-all-end-all. Keto can be great for many reasons.
You can still try intermittent fasting without keto to help reach your weight loss and health goals. The one benefit of intermittent fasting without keto is that it drastically simplifies figuring out what to eat because you spend most the day NOT eating. No more worrying about trying to wolf down that keto breakfast as you try to rush kids and a spouse out the door in the morning or get them all set up for their remote schooling and work in a COVID19 world. Personally, I have found intermittent fasting without keto to work the best while traveling. I find that intermittent fasting without having to follow a strict keto diet allows a lot more flexibility with my meals. It also eliminates a lot of stress about worrying about finding the perfect keto meal at a restaurant. Yes, one study demonstrated that 8 weeks of intermittent fasting was shown to decrease fat mass and lead to weight loss in a group of 34 males. A study published in July in the journal of Cell Metabolism found that people on an intermittent fasting program with a 4 or 6-hour eating window ate about calories less a day.
Many people turn to intermittent fasting and the keto diet for weight loss. Because these two methods are much more sustainable than calorie restriction long term, but can you benefit from intermittent fasting without eating keto or do you need to do both to achieve the best results? The keto diet is a very low carb, high fat, and moderate protein diet. On the keto diet, your are consuming so little carbs that your body runs out of glycogen and starts using stored fat to produce ketones for fuel. When your body uses ketones for energy, you are in ketosis. When you are in ketosis, your appetite decreases and your body burns fat.