Basically the title but I’ve been more or less doing keto with lower fat meats and staying under my calories that I need for the day on my refeed days. Does keto improve weight loss while fasting or does it not matter?
A lot of people believe that keto makes fasting easier since you won’t go through carb withdrawals and you will go straight into burning fat instead of your glycogen stores.
Fat loss might not translate to weight loss on the scale though. 1 gram of glycogen carries with it about 3-4 grams of water, and you typically store around 400 grams of glycogen in your liver. So if you are not in keto, expect to lose about 3 pounds of water and glycogen weight before you lose any fat. If you are in keto, then you go straight to burning fat, which might look less good on the scale but it’s actually more efficient.
(Also, I thought keto is a very high fat diet? No expert here but that’s my impression)
Keto will definitely keep your water weight down as you don’t carry as much as you would when eating carbs. Weight loss is still mostly dependant on CICO but imo keto most definitely makes going in and out of fasting easier. It’s only after eating carbs that I want to binge.
Keto improves body composition, which is more important than weight loss. In ketosis you’ll burn more fat, especially combined with IF, not just lose weight. Carbs come with water weight. So cutting carbs will cut weight. But maintaining keto and an IF routine will cut fat, and improved body composition. Also, on Keto, it’s important to eat 50-75% of your calories from fat, as this aids in the fat burning process, physically and psychologically. You’ll feel full longer, and all sorts of beneficial hormonal and cellular processes begin when you eat more fat.
It doesn’t matter. Ultimately it still comes down to Cico. Keto can definitely make your fasts easier since you’re not constantly yoyoing in and out of ketosis and gaining and losing a bunch of water weight which can get really uncomfortable.