What Diets Go with Intermittent Fasting?

One of the reasons intermittent fasting (IF) is so popular is that it only restricts the time you eat, not what you eat, meaning you still get to enjoy the food you like. That said, although a lack of dietary restrictions is a lure, you could compromise weight loss benefits if you reach for sugary snacks, processed meals, or unhealthy foods at mealtimes. Combining other diets with fasting can help optimize your long-term weight loss goals, so let’s look at the best diets to go with intermittent fasting.

What diets work best with intermittent fasting?

Hopefully, you are already enjoying the weight loss and health benefits of intermittent fasting with the help of Fasting Kompanion. But to optimize results, you may want to explore combining another diet with your fasting regime – but which?

Our social media feeds are full of adverts suggesting the latest diet, so finding a diet to go with intermittent fasting that works can be hit and miss. Most diets restrict food groups, so you must consider your lifestyle and eating habits to enjoy long-term weight loss and success. See below three diets proven to complement intermittent fasting:

The Keto Diet

The keto diet (ketogenic diet) is a popular diet to combine with intermittent fasting. This high-fat, low-carb plan encourages your body to enter a state of ketosis, a natural reaction that occurs when the glucose in your system is no longer available to create energy, so fat and ketones are burned instead.

Benefits of the keto diet:

The keto diet was initially used medically [1] to help curb seizures in epilepsy patients by inducing the brain into ketosis. The diet was also used to help those with Alzheimer’s and other neurological conditions [2] and to reduce blood glucose levels in those with type 2 diabetes [3]. The keto diet is still used for medical purposes today, but it has recently gained popularity due to its weight loss benefits.

What you can eat:

To achieve ketosis, the focus is on consuming healthy fats with protein and little or no carbohydrates. Sugar, root veggies, beans, legumes, and alcohol are off the menu. Eggs, cheese, avocado, meat, fish, nuts, butter, and olive oil are allowed.

The keto diet and intermittent fasting:

Fasting for long periods encourages your body to enter ketosis [4], so there are similarities between the diets. Introducing the keto diet to your fasting plan can help sustain ketosis for longer, prompting your body to use fat as a fuel source. Ketosis also reduces the hunger hormone ghrelin, which suppresses the want to eat, making the keto diet a popular option to use with intermittent fasting for weight loss.

Keep in mind:

Although the keto diet does have benefits, it is very restrictive and hard to follow. Short-term side effects can include fatigue and dizziness. Long-term effects include vitamin deficiencies that can prompt chronic conditions [8], so we advise consulting your GP before following the plan.

The Paleo Diet

The paleo diet is a low-gluten diet focusing on the whole foods that were available during pre-agricultural times. Although paleo does have pros and cons, it is generally considered a healthy way of eating as it cuts out the manufactured and processed foods often associated with health conditions and weight gain.

Benefits of the paleo diet:

Studies [5] have shown the paleo diet to aid digestion and help celiacs and those with IBS. The plan is also said [6] to lower blood sugar levels and help reduce high blood pressure.

What you can eat:

Vegetables, whole nuts, berries, fish, chicken, and meat are all encouraged. You should avoid processed foods, grains, dairy, beans, and sugars.

The paleo diet and intermittent fasting:

By adopting a paleo diet, you are eliminating many foods often associated with inflammation and allergies, e.g., dairy and wheat. A paleo diet is not as restrictive as keto, so easier to maintain. Paleo also helps regulate insulin levels, keeping hunger pangs in check and making it easier to stick to your intermittent fasting plan.

Keep in mind:

Studies [8] suggest you can suffer from calcium and vitamin D deficiency following the paleo diet. Consuming excess amounts of saturated fat and protein might cause some chronic conditions.

The Mediterranean Diet

The Mediterranean diet is another good diet to go with intermittent fasting as it has many benefits and emphasizes consuming fresh, healthy produce.

Benefits of the Mediterranean diet:

A Mediterranean diet can [7] improve your overall health and reduce the risk of suffering chronic conditions while protecting against insulin resistance.

What you can eat:

The diet encourages lots of fresh fruits, vegetables, legumes, beans, nuts, whole grains, olive oil, and fish – the common food groups of the Mediterranean. Red meat, dairy products, processed foods, and sugars are limited.

The Mediterranean diet and intermittent fasting:

Like intermittent fasting, the Mediterranean diet focuses more on changing your eating habits rather than restricting calories. The plan suggests eating a well-balanced diet and enjoying regular exercise, complementing your fasting regime.

Keep in mind:

A lack of whole grains, dairy, and legumes can put you at a greater risk of developing calcium, vitamin B, and D deficiencies, which can result in osteoporosis and brittle bones [9]. Your iron levels may also drop due to the lack of red meat unless you eat iron-rich vegetables.

Which is the best diet with intermittent fasting?

Incorporating the keto, paleo, and Mediterranean diets with intermittent fasting could help you achieve your long-term weight loss goals. The upshot is that there is no “best” diet, as diets only work if you are prepared to put in the effort to follow them. The best way to decide which diet will work for you is to study each and assess which would work with your lifestyle. Whichever you choose, remember Fasting Kompanion is the ideal way to keep you in line and track the results.

How to safely incorporate diets with fasting?

One of the great benefits of intermittent fasting is that you can eat your entire day’s calories as usual outside your fasting window. It is, however, essential to fulfilling your nutritional needs to remain healthy. Each diet mentioned has pros and cons, some easier to follow than others. The best way to incorporate a diet with fasting is to weigh the benefits and risks of each diet before committing to a plan and consult your GP if you have any health concerns.