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Earlier doing this diet I was benefited and was able to loose weight from 120kg to 75 kg. Should I start moderate exercise along with the diet.

Using a ketogenic (keto) diet in combination with intermittent fasting (IF) can be safe and effective for many individuals, but it should be approached with care, especially for those with underlying health conditions. Here’s an explanation based on scientific evidence: Ketogenic Diet The keto diet is a high-fat, low-carbohydrate diet that aims to shift the body’s metabolism from using glucose as its primary fuel source to using fats, thereby producing ketones for energy. This metabolic state is known as ketosis. The standard macronutrient breakdown for a keto diet is typically: - 70-75% fats - 20-25% proteins - 5-10% carbohydrates Intermittent Fasting Intermittent fasting involves cycling between periods of eating and fasting. Common methods include: - 16/8 method: 16 hours of fasting and 8 hours of eating. - 5:2 method**: Eating normally for 5 days and restricting calories to 500-600 on 2 non-consecutive days. - Eat-Stop-Eat: Fasting for 24 hours once or twice a week. Combined Benefits Combining keto with IF can enhance the benefits of both dietary approaches: 1. Enhanced Ketosis: - Scientific Process: Fasting naturally reduces insulin levels, prompting the body to utilize stored fat for energy. This complements the keto diet’s aim of maintaining low insulin levels to encourage fat burning and ketone production. - Evidence: Research shows that fasting increases the rate at which the body enters ketosis, as glycogen stores are depleted faster when food intake is restricted . 2. Improved Weight Loss: - Scientific Process: Both keto and IF are effective for weight loss. Keto reduces appetite by increasing satiety hormones (such as leptin) and decreasing hunger hormones (like ghrelin). IF reduces overall calorie intake by limiting eating windows. - Evidence: Studies indicate that combining keto with IF can lead to greater weight loss and fat loss compared to either strategy alone . 3. Enhanced Metabolic Health: - Scientific Process: Both diets improve insulin sensitivity and blood sugar control. IF can further enhance these effects by giving the body regular periods of low insulin activity. - Evidence: Clinical trials have demonstrated improvements in markers of metabolic health, such as lower blood glucose and insulin levels, when keto and IF are combined . Potential Risks and Considerations 1. Nutrient Deficiency: - Scientific Process: Restricting food intake can lead to deficiencies in essential vitamins and minerals. - Evidence: It is crucial to plan meals to ensure adequate intake of micronutrients. Supplementation may be necessary . 2. Electrolyte Imbalance: - Scientific Process: Both keto and fasting can lead to rapid loss of water and electrolytes, especially sodium, potassium, and magnesium. - Evidence: Ensuring proper hydration and electrolyte balance is essential to prevent issues like dizziness, cramps, and heart palpitations . 3. Impact on Physical Performance: - Scientific Process: Initial adaptation to keto and IF may cause temporary decreases in physical performance due to reduced glycogen stores. - Evidence: Over time, many individuals adapt and can maintain or even improve performance, particularly in endurance activities . Conclusion Combining a ketogenic diet with intermittent fasting can be safe and beneficial for many people, promoting weight loss, improved metabolic health, and enhanced ketosis. However, careful planning is necessary to avoid potential risks, and individuals should consider consulting with healthcare professionals before starting this combined approach, especially if they have existing health conditions. ✨✨✨⭐ References✨✨✨⭐ 1. [Evidence supporting ketosis and fasting synergy](www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/) 2. [Effect of fasting on ketosis](www.ncbi.nlm.nih.gov/pmc/articles/PMC5411338/) 3. [Combining keto and IF for weight loss](pubmed.ncbi.nlm.nih.gov/29531364/) 4. [Improved fat loss with keto and IF](pubmed.ncbi.nlm.nih.gov/29471867/) 5. [Metabolic health improvements with keto and IF](pubmed.ncbi.nlm.nih.gov/31132677/) 6. [Impact on insulin sensitivity](pubmed.ncbi.nlm.nih.gov/29889567/) 7. [Nutrient deficiencies in restricted diets](pubmed.ncbi.nlm.nih.gov/29464978/) 8. [Electrolyte balance in keto and fasting](pubmed.ncbi.nlm.nih.gov/29509871/) 9. [Adaptation to keto and IF in physical performance](pubmed.ncbi.nlm.nih.gov/30340020/)

Absolutely; if you are comfortable with the plan without any adverse effects, you must add resistance training with cardio plus yoga or full body mobility + flexibility routine. Forty-five minutes every day, light to moderate intensity.

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