Keto vs Intermittent fasting: which do I prefer?
After completing one month of both diets I have found that there are pros and cons that come with both diets. During keto I can eat whenever I want, but I can't eat everything I want. However, during intermittent fasting I can eat what I want but not when I want. With all benefits/symptoms in mind I would have to choose intermittent fasting as my favorite of the two. Since both diets can cause the body to go into ketosis(fat-burning), I would rather have less restrictions on what I can eat and more restrictions on when I can eat. Lastly, intermittent fasting is more sustainable versus keto. Since there are several foods that are loaded with carbohydrates(apples/bananas/potatoes), it is harder to maintain without relapsing. Overall, intermittent fasting over keto any day!
Do diets actually work?
Using my own personal experiences I have found that dieting does indeed work! It all depends on your goals and your approach. For example, if you are looking to lose weight in the short-term, keto is a great way to do that; however if you are looking to lose weight over the long-term and maintain it, fasting is the better solution. In addition to your goals you also have to have the right approach. For example, Sandra wants to lose weight quickly, so she cuts out all her favorite foods and doesn't allow any cheat days. In this case Sandra has a better chance for relapse which can deter her away from continuing. When it comes to dieting, everything is in moderation. Allowing yourself to have a small amount of "unhealthier" food decreases your chance to relapse. With that being said you have to set realistic goals. For example, getting active for 30 minutes a day or incorporating a vegetable at every meal. Another important part of dieting is your mindset. While getting active and eating healthy is how we typically look at diets, changing your daily lifestyles is the way to maintain a healthy life over the long-term. Overall, diets come with challenges and setbacks, no matter what you do, it all depends on how you react. So do diets work? Yes, but it all depends on you!
Is there a diet that helps with fat loss and muscle gain?
Body recomposition is one of the main approaches that help alter the percentages of what your body is comprised of. In this case we focus on losing fat and gaining muscle. There are several steps that go into diets, for body composition one of the main steps is focusing on your protein intake. You also want to be in a calorie deficit(eating less calories then your maintenance), usually 500-1000kcal less than normal. Prioritizing protein is extremely important because when your body doesn't get enough protein, it breaks down both fats and muscle. Some other nutrition strategies when trying the body composition approach includes: eating whole foods, considering intermittent fasting, refueling after workouts, eating more fiber, avoiding processed foods, and reducing sugary drinks(ex: pop). The main takeaway from body composition is being in a calorie deficit while prioritizing protein intake.