Keto Diet vs Intermittent Fasting

Keto Diet vs Intermittent Fasting, Which Is Better For Weight Loss?

Keto diet vs Intermittent Fasting, it’s hard to decide which one will yield better results for weight loss. With all the new diet fads rolling in, it can be difficult to decipher through which ones are actually legit. I will say that both of these are effective for weight loss purposes. Although one is a diet, and the other one is actually not a diet at all, it’s an eating strategy. Let’s go over it!

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Keto Diet vs Intermittent Fasting

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We’ll start with the keto diet

What is the keto diet?

Let’s do a little history review. The keto diet was primarily developed in the 1920’s by researchers from the John Hopkins Medical Center who were trying to help treat children with epilepsy. They were trying to imitate the benefits they saw from fasting. Fasting (not intermittent fasting) worked wonders for epilepsy, unfortunately, it was not a healthy long-term goal, hence the development of the keto diet.

So, then what is the Keto Diet? 

It is essentially a low carb, high-fat diet that puts your body into ketosis.

What in the world is ketosis?

Ketosis is when the body burns energy from ketones being present in your blood. This happens when your body doesn’t have enough carbohydrates from food for your cells to burn for energy, so it ends up burning fat instead. During this process, ketones are created.

You see, your body actually favors glucose (carbs) for energy. So, if there is any glucose in your system, your body is going to automatically grab that before anything else.

The keto diet forces your body to adapt and start using fat for energy. This process creates ketones.

So then how do I start?

Let’s start with what you can, and cannot eat.

Ok to Eat –

Meat: Unprocessed meats, usually want to stick to organic or grass-fed

Examples would be chicken breast, lean ground beef, turkey breast, lean pork.

Eggs: I recommend organic, but it’s optional.

Fish: (Wild caught) salmon, tilapia, tuna, halibut, trout, mahi-mahi are just some of your fish options.

Vegetables: Includes green leafy veggies, cauliflower, broccoli, zucchini, asparagus, celery, and green beans.

Dairy: generally, you want your dairy to be high in fat. Examples would be butter, cheese, plain Greek yogurt (high in fat).

Nuts: You can consume them, but in smaller amounts, since you can easily over-do it.

Alcohol: I’m not saying that you should consume alcohol, and it will DEFINITELY hinder your weight loss results, but it is considered ok once in a while to stick to the clear liquors such as gin and vodka.

What Not to Consume –

Sugar: This one can be difficult for some and is very easy to make a mistake without realizing. You want to avoid fruit juices, soft drinks, candy, brownies, ice-cream, cake, etc.

Artificial Sweeteners: equal, splenda, acesulfame, aspartame, saccharin, sucralose.

Alcohol: beers, wines, cocktails, flavored liquors.

Fruit: Unfortunately, as many health benefits as fruits do provide, most fruits are not considered ok on the keto diet ☹

The fruits to avoid are bananas, pineapples, papaya, pineapples, apples, oranges, grapes, mangos, tangerines, dried fruits, fruit syrups, fruit concentrates.

Grains: wheat, barley, oats, rice, rye, corn, quinoa, millet, sorghum, amaranth, sprouted grains, buckwheat, and pasta or bread made from any of these.

Legumes: kidney beans, chickpeas, black beans, lentils, green peas, lima beans, pinto beans, white beans, cannellini beans, fava beans, black-eyed peas.

Processed foods: packaged foods, margarine, wheat gluten.

Condiments: Because you don’t know what is being put in them, it’s best to either make your own or avoid them altogether.

What Are Pros The Keto Diet?

It can help with medical conditions like epilepsy and type 2 diabetes.

The most obvious one, it’s a great way to lose a lot of weight quickly.

One particular study found that people who followed the keto diet for a period of 10 weeks had DRASTIC changes in their weight, body mass index (BMI), and body fat percentage. (source

There are also many reports from people saying that it lifts their mental fog.

Some other notable benefits are improved energy levels, sleep, digestion, and gallbladder health (less acid reflux and heartburn)

There are many celebrities that are endorsing the keto diet as well such as LeBron James, Gwyneth Paltrow, Megan Fox, Halle Berry. The list goes on and on. Although, the real big question is…..

Is the Keto Diet the right choice for me?

Before I completely hype-up the keto diet, let’s take a look at some of its potential draw-backs.

One side effect of the keto diet is the potential to develop kidney stones and gout. This is due to the build-up of uric acid. This can be managed and avoided if you are drinking PLENTY of water.

Another drawback is the restrictiveness of the diet itself.

Do I get a cheat day?

Unfortunately, on the keto diet, there are no allowances for a cheat day. The reason is once you go off the diet, it takes your body out of ketosis and you have to start from scratch all over again. Remember that it can take anywhere from 2 days to a full week to get your body back into ketosis.

Alright, now that we’ve thoroughly covered the keto diet, let change our focus over to…

Intermittent Fasting

Remember I mentioned before that intermittent fasting is NOT a diet.

So, then what is it, and how do I follow it?

Intermittent fasting is simply a food schedule where you go on a period of fasting, and a period of feasting (eating). I myself follow the 16-8 method, 16 hours of fasting and 8 hours of eating. There is definitely some flexibility with this, you just have to listen to your body.

Some days I will do a 14-10 or 15-9, even though I typically stick to the full 16 hours.

During the fast, you can’t consume anything else besides black coffee (w some stevia if you’d like), water, and unsweetened tea.

The best part about the fasting portion is it still counts while you are sleeping.

So, I typically will have my first meal of the day at 12 pm, and from 12- 8 pm, I fit all of my eating in. After 8 pm, I can’t eat again until 12 pm the next day.

This might be difficult for some of you breakfast goers, but rest assured you will get used to it. In fact, we’ve been told pretty much our entire lives that breakfast is the most important meal of the day.


Benefits Of Intermittent Fasting

In fact, it’s quite the opposite. Intermittent fasting has been shown to increase our natural metabolism (1), help maintain lean muscle tissue (1), boost HGH (1), help with cellular discharge (removal of waste material from cells) (1), and helps normalize leptin, a primary weight loss hormone. (1)

So next time you question the health benefits of eating breakfast, remember the health benefits from NOT eating breakfast!

I also know that there are people under the belief that they should be eating every 2-3 hours 6 -7 times a day. I know this because I used to be one of those people.

Again, this is just another myth just like the breakfast myth. Intermittent fasting’s benefits are backed by ACTUAL science, not Bro-science.

Now that I’ve hyped up intermittent fasting, let’s look at some of the potential drawbacks.

Cons of Intermittent Fasting

It’s not a diet, so it is only truly effective if a healthy diet is being incorporated along with it.

Another potential drawback is for women it can cause women’s menstrual periods to stop. One way to avoid this is if you are following the 16-8 method, try bringing it down to a 14-10, or try alternating to every other day.

Women who are pregnant or breastfeeding should avoid following this eating pattern.

Is intermittent fasting safe?

If you have any medical conditions always ask your doctor.

Also, if you have any of the following:

  • Diabetes
  • Low blood pressure
  • Eating disorder
  • Are underweight
  • Problems with blood sugar regulation

Aside from the list above, intermittent is relatively safe.

My final take on Keto Diet vs Intermittent fasting.

I personally use intermittent fasting for myself and prefer it to the keto diet. I myself have done a diet VERY similar to keto, and I find it much easier for MYSELF to follow intermittent fasting.

They are both effective ways to lose weight, but as I said before, you need to follow the proper program that works for YOU!

If you are interested in intermittent fasting but don’t know what to eat, be sure to check out this article.

As you can see the keto diet vs intermittent fasting, both are beneficial for weight loss. Although, this only gets you half way. My suggestion, find a workout routine that works for you.

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