REACTION PAPER

Intermittent Fasting and Keto: Should You Combine the Two?

The keto diet and intermittent fasting are two of the hottest current health trends. Many
health-conscious people use these methods to drop weight and control certain health
conditions. While both have solid research backing their purported benefits, many people
wonder if it’s safe and effective to combine the two. This article defines intermittent fasting
and the keto diet and explains whether combining the two is a good idea. Intermittent
fasting is an eating pattern that involves rotating between periods of fasting and normal
eating. Popular methods include the 5:2 and 16/8 methods. The ketogenic diet is a very low-
carb, high-fat diet linked to potential health benefits, such as weight loss and improved
blood sugar control. Though simultaneous intermittent fasting and ketogenic dieting may
enhance each other’s effectiveness, it’s unnecessary to combine both. Depending on your
health goals, you may choose one over the other. Combining the keto diet with intermittent
fasting may help you reach ketosis faster than a keto diet alone. It may also result in greater
fat loss. However, while this method may work wonders for some, it’s not necessary to mix
both, and some people should avoid this combination. You’re welcome to experiment and
see whether a combination — or one practice on its own — works best for you. But as with
any major lifestyle change, it’s advisable to speak to your healthcare provider first.

Guide questions:

1. With the average person now spending over two hours a day on various media
platforms, it’s only natural that the friends and influencers we follow online
affects our eating behaviors and body images especially the young ones. You
have probably made health decisions based on your social media feed to some
degree. Are these effects beneficial, or do they have unintended negative
consequences?

- Social media's influence on our eating behaviors and body image can have
both positive and negative consequences. On one hand, exposure to health-
conscious content, informative posts, and positive role models can inspire
individuals to adopt healthier habits. Seeing influencers promoting nutritious
meals, fitness routines, or body positivity can motivate people to make
positive health choices and feel more confident about themselves.
2. Keto and intermittent diet are very popular trendy diets today. Discuss how it
works in our body and the pros and cons of each.

- The ketogenic diet is a high-fat, moderate-protein, and very low-

carbohydrate diet that aims to shift the body's metabolism into a state of
ketosis. Ketosis occurs when the body doesn’t have enough carbohydrates to
burn for energy, prompting it to start breaking down fat into ketones, which
become the primary source of fuel for the body and brain.

3. Is there a nutritional gap that exist especially for numerous vitamins, minerals
and antioxidants that tend to be found in the eliminated food and food groups
in the diet? Support your answer.

- Yes, both the ketogenic diet and intermittent fasting can potentially create
nutritional gaps due to the restricted nature of these eating patterns. The keto
diet restricts many fruits and some vegetables due to their carbohydrate
content, potentially leading to a lower intake of vitamins, particularly vitamin C
and certain B vitamins found abundantly in fruits and some vegetables. Fewer
meals during the day may lead to a lower intake of certain vitamins and minerals
if not compensated adequately during eating windows.

4. Does each diet regimen effective to everyone or varies from one person to
another? Explain.

- Both the ketogenic diet and intermittent fasting can vary in effectiveness
from person to person due to individual differences in metabolism, lifestyle,
health conditions, and personal preferences. Some individuals may enter a state
of ketosis more easily and efficiently than others. Factors such as genetics, insulin
sensitivity, and metabolic rate can influence how effectively someone adapts to a
ketogenic state. Responses to fasting can vary based on gender and age. Women,
for example, might respond differently due to hormonal fluctuations, and older
individuals might find fasting more challenging due to different metabolic needs.

5. What is the stand of the National Nutrition Council Governing Board of our
country in relation to the growing popularity of fad diets among Filipinos?

- As of my last update in January 2022, I don't have specific information

on the National Nutrition Council Governing Board's latest stance on fad diets in
the Philippines. However, in many countries, including the Philippines, nutrition
councils and health organizations generally advise against the adoption of fad
diets due to their potential risks and lack of long-term sustainability. These
councils often promote a balanced and varied diet that meets the nutritional
needs of individuals based on local dietary guidelines. They encourage the
consumption of diverse food groups, portion control, and the importance of
regular physical activity as part of a healthy lifestyle.