Ketogenic or keto diet and intermittent fasting: why they burn fat quickly

The ketogenic diet or intermittent fasting have positioned themselves in recent years as the most sought after diets to burn fat quickly, especially in the months after the holidays like this September. These are two types of dietary restrictions that seek one thing: restrict the presence of glucose in the body to force the body to use fat reserves and thus lose weight.

The glucose that flows through the blood (and that is also stored in the liver or muscle in the form of glycogen) is the main source of energy for the entire body, especially for fundamental organs such as the brain or the heart. Thus, as long as there is glucose (or, failing that, glycogen), the human body will not use its fat reserves, which is what is needed to lose weight.

So, the goal of the keto or ketogenic diet and intermittent fasting is to drastically decrease the amount of glucose to ‘force’ the body to burn fat stores. A process that the human body achieves by transforming fat into ketone bodies, a substitute energy source for glucose, and reaching ketosis. A state that can be found out because it gives signs such as bad breath, an increased sensation of thirst, dizziness, nausea or irritability.

The Keto or ketogenic diet: reduce the consumption of carbohydrates

The human body obtains glucose from simple carbohydrates (which can be found in milk, sugar or fruit) or from complex carbohydrates (which can be found in cereals, flour, pasta or legumes) . So, this diet consists of reducing the intake of these foods and increasing the content of proteins and healthy fats. Specifically, it is committed to consuming 50-60% fat, 20-30% protein and leaving 10% or less to carbohydrates.

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Thus, ketogenic diets are characterized by five-meal menus featuring eggs, meat, dairy, vegetables, fish, nuts, and seeds. And foods rich in healthy fats such as avocado or fish such as tuna, cod or salmon usually have a lot of presence.

The problem with the ketogenic or keto diet: this type of dietary restriction requires professional supervision. In addition, it is an effective diet but one that cannot be prolonged over time because it is hard to follow and poorly balanced. Therefore, it is not suitable for the treatment of obesity.

Intermittent fasting: not eating anything for 16 hours a day

This type of dietary restriction also forces the body to burn fat by generating ketone bodies. However, it does so by prolonging the fasting time, as the human body runs out of liver or muscle glucose stores (glycogen) within eight hours of the last food intake. Thus, the most common way to follow this type of diet is to prolong the overnight fast until 4:00 p.m. That does not mean spending that time sleeping, but rather that 16 hours pass from dinner to the first meal of the next day. There are other intermittent fasting formulas that involve eating for five days and almost fasting completely for two.

Cristina Romagosa, health advisor and nutrition expert at mediQuo, which can reach 12 hours very quickly. In addition, she recalls that fasting has been a frequent practice in religion, with Ramadan or Lent, and that the Greeks attributed cognitive benefits to it.

The problem with intermittent fasting: for this fast to be effective, it must also be supervised by a professional who indicates what to eat during the remaining eight hours of the day. Because if you don’t follow a low-calorie diet during that time, you won’t lose weight. S for its health benefits and not just for burning fat. The truth,

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