Are you looking for a way to combine the keto diet, intermittent fasting, and SIBO diets for improved health? If so, you have come to the right place! This is the ultimate guide to combining these diets for maximum health benefits. By the end of this guide, you’ll know exactly how to properly combine these diets to give you the best results.
There has recently been a lot of interest in combining different diets for improved health and well-being. Combining keto, intermittent fasting, and SIBO diets is one of the more popular combinations. Each diet has its own unique benefits, so combining them can amplify the positive effects of each.
In this guide, we’ll discuss why it’s beneficial to combine these diets, how to do so, and what to expect in terms of results. We’ll also provide some tips and tricks to make the process a bit easier. Read on to learn more about the ultimate combination of keto, intermittent fasting, and SIBO diets.
What Is the Keto Diet?
The ketogenic diet, more commonly referred to as the “keto diet”, is a low-carbohydrate, high-fat diet. It works by forcing the body to burn fat for fuel instead of carbohydrates. This is achieved by drastically reducing carbohydrates and replacing them with fat. With a reduction of carbs, the body changes the way it produces energy in order to survive. To create energy, the liver starts to break down fat into ketones. This process is known as ketosis and is the Basic concept of the keto diet.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern where you limit your eating window to certain hours or part days of the week. During the fasting window, calories are completely eliminated or drastically reduced. Intermittent fasting is believed to reduce insulin resistance, increase metabolic rate, and improve cellular repair.
What Is SIBO?
Small intestinal bacterial overgrowth (SIBO) is an excessive growth of bacteria in the small intestine. The bacteria typically found in the large intestine can over-populate the small intestine, resulting in uncomfortable symptoms and health complications. SIBO is often treated with a low-FODMAP diet, which is a type of carbohydrate-restrictive diet.
Why Combine These Diets?
Combining the keto diet with intermittent fasting and SIBO diets can provide a multitude of health benefits.
First, combining the keto diet with intermittent fasting can help to reduce body fat faster and more efficiently than either diet would alone. This is due to the calorie restriction in intermittent fasting combined with the fat-burning effects of the keto diet.
Second, adding the SIBO diet to the mix reduces the overgrowth of bacteria in the small intestine. This, in turn, can have a positive effect on nutrient absorption and digestive comfort.
Finally, all three diets can work together to reduce inflammation, improve blood sugar levels, and reduce the risk of certain diseases.
How to Combine Keto, Intermittent Fasting, and SIBO Diets
Now that you know why it’s beneficial to combine these diets, let’s take a look at how to properly do so.
Step 1: Start with the Keto Diet
It’s important to begin by establishing a foundation with the keto diet. This ensures that your body adapts to the ketogenic lifestyle before adding additional components. To start the keto diet, you should aim to keep your total carbohydrate intake to 20-50 grams per day.
Step 2: Incorporate Intermittent Fasting
Once you’ve established a foundation with the keto diet, you can begin incorporating intermittent fasting into your routine. For best results, try to maintain an 8-hour eating window and a 16-hour fasting window. You may need to adjust these times slightly during the start to accommodate for hunger and cravings.
Step 3: Add the SIBO Diet
The final step is to incorporate the SIBO diet. The SIBO diet is a low-FODMAP diet which eliminates high-FODMAP foods such as wheat, dairy, and some fruits and vegetables. This helps to reduce the overgrowth of bacteria in the small intestine, improving digestive health and comfort.
Tips for Combining Keto, Intermittent Fasting, and SIBO Diets
Combining these diets can be tricky, but with the right tips and tricks, it can become much easier. Here are a few tips for the ultimate combination of keto, intermittent fasting, and SIBO diets.
Plan Ahead – Planning is key when it comes to combining multiple diets. Before you start, take some time to plan your meals.