When it comes to shedding a few kilograms, people are generally interested in what is the fastest and easiest way to do it. And lately, the ketogenic diet and intermittent fasting seem to be the biggest buzz words in the world of weight loss. But which one is the most effective? Which one is the best for your health? Here’s a breakdown of both and how they can affect your weight loss and fitness goals.
What is the keto diet? The ketogenic or keto diet is a high-fat, very low carbohydrate diet – usually less than 50 grams of carbs a day. Instead of carbs fueling your body, the body burns fat, which sends your body into a state called ketosis.
What are the benefits of the keto diet? Studies have shown that the keto diet has been especially beneficial for those with diabetes and epilepsy. Weight loss due to ketosis may be seen for people in the beginning of the diet, however, long-term studies have not been concluded about its safety.
What are the cons of the keto diet? As mentioned above, there’s little evidence to show that this type of diet is safe or effective over the long term. Due to its restrictive carbohydrate level, some people may find that the diet is psychologically and socially difficult to stick to as well.
What is intermittent fasting? In general, there are two common types of intermittent fasting – one is to eat very few calories on certain days, while eating regularly on other days. The other is to eat only during certain hours of the day while skipping meals for the rest of the day.
What are the benefits of intermittent fasting? Those that fast tend to generally take in less calories, resulting in weight loss. Some even claim that depriving cells of calories can slow the progression of age-related illnesses. Other studies have shown that fasting can result in lower blood sugar levels, blood pressure, and cholesterol levels.
What are the cons of intermittent fasting? Some people find that the willpower to go without food is difficult to find, making it difficult in social situations or for athletes (however, you could create your eating schedule around social events). And much like the keto diet, long-term studies are lacking.
The bottom line? In the short-term, both of these diets have the potential to help you lose weight. However, in the long-term, you’ll need to consider your nutritional needs. This will revolve around your current health, your fitness plan, your long-term goals, and more. Consult with a dietician or your doctor to help design the perfect diet for your fitness goals.