Keto and Intermittent Fasting For Fat Loss?
There’s a million fat loss ‘diets’ out there and two of the popular ones at the minute seem to be the Ketogenic Diet (Keto) and Intermittent Fasting (IF).
So, let me explain what they are, help you figure whether they’ll work and decide if you should do them.
First up – Keto.
What is it?
In the simplest terms, it’s pretty much a zero (or very low) carb diet. Which honestly, sounds minging to me.
So will it work for fat loss?
Yes, absolutely but ONLY if you’re in a calorie deficit.
Read that again.
You can completely eliminate carbs but if you still put yourself in calorie surplus by eating loads of protein and fats then it won’t make a difference.
Over eating is over eating regardless of what foods you consume.
There’s numerous studies that scientifically prove this.
Doing a keto diet offers no additional fat loss benefit over people who eat carbs if the amount of calories they eat are matched.
In layman’s terms...
Carbs or no carbs.
It makes no difference when it comes to fat loss, the most important factor is making sure you’re in calorie deficit which I why I always go on about tracking your food.
So should you do Keto?
Honestly, it’s totally up to you.
If you like that style of eating then yes, do it (you still need to track your calories though).
The best ‘diet’ is the one you can stick too and if you want to go on a no-carb crusade then be my guest.
But just remember that when it comes to fat loss you’re getting zero extra benefits by avoiding carbs.
Yeah I’d guess there might be some health benefits to the keto diet but none that outweigh the health benefits of losing a tonne of fat by lifting weights and tracking your food.
Alright so intermittent fasting...
What is it?
It’s typically a diet where you eat all of your calories in an 8 window during the day then “fast” for the other 16 hours
Will it work for fat loss?
Yes it absolutely will.
But ONLY if you’re in a calorie deficit.
Read that again (again).
You can cut your eating window your right down to even 2 hours a day if you wanted to but if you smash 4000 calories every day during that period then no, you’re not going to lose fat ‘cos you’re still over eating.
Like as I said earlier the most important thing when it comes to losing fat is being in calorie deficit.
Should you do intermittent fasting?
If you want to and it works for your lifestyle then, yes.
But if you’re forcing yourself to do it and battling through low energy levels ‘cos you think it’s the key to fat loss success, then no - don’t do it.
Again it’s not going to help you lose fat unless you’re in a calorie deficit so you still need to track what you eat.
Anyway, hopefully that’s cleared that one up for you.
And my advice remains the same as always...
- Eat good quality ‘real’ food 90% of the time (health benefits)
- 10% of the time be flexible and eat whatever you like (fun benefits)
- As long as you track you food and hit your calorie and macro targets every day (fat loss benefits)