METABOLIC HEALTH CHANGES: CLEAN KETOGENIC DIET VS. A CLEAN KETOGENIC DIET WITH INTERMITTENT FASTING
Todd Sherman, Angie MacKewn, Julie Floyd, Alison Ellis, Anna Mallory. University of Tennessee at Martin, Martin, TN.
Background: Research on carbohydrate restrictive diets and intermittent fasting show promising results towards improvements in gut and metabolic health, however, many of these studies don’t control for the effects of processed foods on metabolic health. A clean keto diet greatly reduces oxalates, glutens, fiber, alcohol, and refined sugars and oils, which have all been linked back to gut dysbiosis. The purpose of this study was to compare metabolic health changes between eating clean ketogenic diet (CKD) and a clean ketogenic diet with intermittent fasting (CKD + IF) for 30-days. Methods: Participants were randomly assigned to either eat a clean ketogenic diet (CKD) or eat a clean ketogenic diet with intermittent fasting (CKD + IF) for 30 days. Pre-and post-testing included several measures of metabolic health, including, triglycerides and HDL through blood draws and fat mass %, measured using the BODPOD. Differences were compared after eating approximately 20 grams of clean carbohydrates for 30 days. There were no significant differences in the metabolic changes between the CKD and CKD + IF, in terms improvements, so a series of paired samples t-tests were performed between the pre-post scores separately by the group. Results: Both groups had significant improvements in a number of metabolic factors, but the CKD + IF had a significant decrease in the TG/HDL ratio, t(24) = 2.37, p =.013, whereas the CKD group improved, but not significantly, t(21) = .660, p >.05. Having a TG/HDL ratio closer to 1 is desired for enhanced metabolism and health. Body fat % significantly decreased for both groups, CKD t(21) = 2.76 , p = .006. CKD + IF, t(24) = 5.84, p <.001. Conclusions: Eating a clean ketogenic diet can significantly improve one’s health and wellness but eating within an 8-hour window and then fasting for 16 hours can enhance these metabolic benefits. These improvements demonstrate beneficial outcomes into many areas of health, including physical and psychological symptoms.
Sherman, T; MacKewn, A; Floyd, J; Ellis, A; and Mallory, A
"METABOLIC HEALTH CHANGES: CLEAN KETOGENIC DIET VS. A CLEAN KETOGENIC DIET WITH INTERMITTENT FASTING,"
International Journal of Exercise Science: Conference Proceedings: Vol. 16:
2, Article 238.
Available at: https://digitalcommons.wku.edu/ijesab/vol16/iss2/238