Unlocking the Power of Nutrition
A Deep Dive into Intermittent Fasting, the Ketogenic Diet, and the Elimination Diet
Crystal Maceira, CBP, LMT, MH
July – Aug 2025 • Vol 4, No 17
In a world where health and wellness have become central to daily life, dietary strategies are more popular than ever. Among them, Intermittent Fasting, the Ketogenic Diet, and the Elimination Diet stand out for their scientific basis and transformative potential. Though different in approach, each aims to enhance health, boost energy, and address specific wellness goals.
Intermittent Fasting: The Clock as Your Guide
What it is:
Intermittent Fasting (IF) is not about what you eat, but when you eat. It involves cycling between periods of eating and fasting, with popular methods including the 16:8 (fast for 16 hours, eat within an 8-hour window), 5:2 (eat normally for 5 days, restrict calories for 2), and alternate-day fasting.
How it works:
Fasting triggers metabolic changes, including improved insulin sensitivity and increased fat burning. The body shifts from using glucose for energy to using fat stores, a process known as metabolic switching. Even though Intermittent Fasting is not about what you eat, it is important to eat nutrient-dense foods, supplement with electrolytes, and hydrate regularly.
Benefits:
A growing body of research supports IF’s benefits, including weight loss, improved blood pressure and heart rate. It also improves cholesterol and triglyceride levels, and it can strengthen the immune system.
A 2019 review published in The New England Journal of Medicine found that intermittent fasting “can trigger a range of physiological responses that improve glucose regulation, increase stress resistance, and suppress inflammation” (deCabo & Mattson, 2019).
“Intermittent fasting is more than just a weight loss strategy. It taps into evolutionary biology to promote cellular repair and brain health,” says Dr. Mark Mattson, a neuroscientist at Johns Hopkins University.
Considerations:
Not everyone responds well to fasting, especially those with a history of disordered eating, certain medical conditions, or those pregnant or breastfeeding. Gradual adaptation and professional guidance are recommended.
The Ketogenic Diet: Fueling Your Body with Fat
What it is:
The Ketogenic (Keto) Diet is a high-fat (55–60%), moderate protein (30-35%), very low-carbohydrate (5–10%) diet that trains your body to enter a state called ketosis, where fat becomes the primary fuel source instead of carbohydrates. On a 2000 calorie-per-day-diet, the carbohydrate intake amount would be 20-50 grams daily.
How it works:
A well-designed ketogenic diet provides sufficient energy, protein, fats, vitamins, and minerals. It’s typically categorized based on the total daily carbohydrate intake:
- Very low-carbohydrate ketogenic (VLCK) diets restrict carbohydrates to less than 30 grams per day.
- Low-carbohydrate ketogenic (LCK) diets allow up to 50 grams of carbohydrates daily.
Therapeutic ketogenic diets are tailored to produce specific levels of ketones and are often used in managing conditions such as epilepsy, neurological dis-orders, cancer support, and certain mental health issues. These generally involve fewer than 50 grams of carbs per day, often leaning toward the lower end, and may require expert guidance to optimize ketone production.
Benefits:
Restricting carbs to 20–50 grams daily encourages the body to enter nutritional ketosis. In this state, reduced insulin levels create a hormonal environment similar to fasting, prompting the breakdown of fat stores (lipolysis). The released fatty acids are converted by the liv-er into ketones, which serve as an alternative energy source alongside glucose produced through gluconeogenesis. As a result, the body is able to meet its energy needs effectively. Some individuals may need to aim for the lower end of the carbohydrate range to successfully reach ketosis.
When the body is in nutrition-al ketosis, this diet can help it lose weight, including a significant re- duction in abdominal fat. Other benefits include: lower blood sugars and insulin levels, reduced blood pressure, and lowering the risk of Type 2 Diabetes.
A 2020 review in Frontiers in Neuroscience reported that the keto diet shows promise not only for weight loss but also for neurological conditions like epilepsy and potentially Alzheimer’s disease.
“Ketones are a cleaner, more efficient fuel for the brain,” says Dr. Dominic D’Agostino, a leading ketogenic researcher at the University of South Florida. “Many patients report enhanced mental clarity, focus, and sustained energy.”
Considerations:
Keto may cause initial side effects like “keto flu”—headaches, fatigue, and irritability—as the body adapts. Long-term adherence can be difficult, and micro-nutrient deficiencies are possible without careful planning. The ketogenic diet has been contraindicated in people with pancreatitis, kidney problems, liver problems, and disorders of fat metabolism.
The Benefits of Combining Intermittent Fasting and Ketogenic Diets
Combining both Intermittent Fasting and Ketogenic Diets gives the body an even better chance of better health! The benefits include:
- No more cravings
- Less hunger between meals
- Better memory
- Cardiovascular protection
- Normal blood sugars
- Improved mood
- Improved cholesterol and triglycerides
- Amazing skin
- Way more energy
- Much less inflammation
- Improved sleep
The Elimination Diet: Listening to Your Body
What it is:
The Elimination Diet is designed to identify food sensitivities or intolerances by removing certain foods for a period of time, then gradually reintroducing them while monitoring symptoms. An elimination diet begins with a 28-day period of removing all potential trigger or “culprit” foods and usually lasts for 5-7 weeks. Once those foods have been identified, they can be removed from the diet to prevent future adverse effects.
Food intolerances are estimated to affect up to 20% of the population. Food intolerances and sensitivities and food allergies are not the same. Food intolerances and sensitivities are related to IgG antibodies, and food allergies are related to IgE antibodies.
How it works:
Common trigger foods—such as dairy, gluten, soy, eggs, and processed sugars—are removed for a 28-day period or longer. This is phase 1. After phase 1 is complete, phase 2 begins. It involves slowly and systematically reintroducing eliminated foods back into the diet. You would eat the food two or three times over a 2-day period, then waiting a full 24 hours before introducing the next food.
Benefits:
The Elimination diet has several benefits, including improving the symptoms of eosinophilic esophagitis, rheumatoid arthritis and other autoimmune disorders. It reduces the symptoms of irritable bowel syndrome, the symptoms of migraines, and skin conditions like atopic dermatitis and eczema.
“For patients with chronic digestive, skin, or autoimmune issues, elimination diets can be a powerful diagnostic tool,” says Dr. Amy Burkhart, a physician and registered dietitian specializing in integrative medicine. “They give people a chance to reset and learn what truly nourishes—or disrupts—their system.”
A study in Nutrients (2018) emphasized the importance of elimination diets in managing conditions like IBS and eczema, especially when guided by a qualified professional.
Considerations:
This diet requires discipline and meticulous tracking. Of the three diets, this one takes the most will-power. If even one food that has been eliminated is eaten, the 28-day period has to start over again. Also, if you are still experiencing symptoms of food sensitivities, it is recommended to stay on the diet for another 2–3 weeks. It is best undertaken with supervision to ensure nutritional adequacy and to avoid unnecessarily restrictive eating.
Choosing What’s Right for You
There’s no one-size-fits-all solution when it comes to diet. What works wonders for one person may not suit another’s lifestyle, preferences, or health conditions. The key lies in understanding the why behind each approach—and listening to your body’s response.
Whether you’re aiming for weight management, improved energy, or identifying food sensitivities, these dietary strategies can be powerful tools when applied mindfully. Always consult a healthcare professional before making significant changes to your diet, especially if you have pre-existing conditions.
“Personalized nutrition is the future,” says Dr. Frank Hu, Chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health. “The more we learn about genetics, microbiomes, and metabolism, the more we realize that the best diet is the one tailored to the individual.”
Your body is your most personal laboratory—respect it, experiment wisely, and let nutrition be your guide.
Upcoming Events!
We are holding regular Bowenwork classes. Go to AmericanBowenwork.academy to see when the next class will be held. In September, we will be in Great Falls, and in October, we will be in Helena at the Holistic and Wellness Fairs.
Come See Us at the Fairs! Good Health to You!
—Crystal
References:
de Cabo, R., Mattson, M.P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med, 381:2541-2551
Paoli, A ., et al. (2020). Ketogenic Diet and Neurological Diseases. Front Neurosci, 14:590
Skodje, G.I., et al. (2018). Elimination Diets in Non-celiac Gluten Sensitivity and IBS. Nutrients, 10(11):1700
Hu, F.B. (2018). “Are individual dietary preferences the key to better health?” Harvard Health Publishing
Apelian, Nicole, Ph.D., (2023). The Holistic Guide to Wellness: Herbal Protocols for Common Ailments, Global Brother SRL
Crystal Maceira is a Certified Bowenwork Practitioner, practicing in Helena. She has been a massage therapist for 23+ years. She is also a Master Herbalist and certified IIPA Iridologist. She prepares her own single and formula-blend herbal tinctures. Find out more on her website at: PositiveLifeChange.info. Call Crystal at 406-616-2599. Email: crystalclearhealth@gmail.com.