After the New Year holidays, many notice extra pounds from festive treats and a relaxed routine. Intermittent fasting and the keto diet are two popular methods that promise weight loss comfortably. So, what to choose?
The keto diet and intermittent fasting are two widely promoted approaches to weight loss and improving metabolism. However, despite their similar goals, they work differently and are not suitable for everyone.
What is the Keto Diet
It is based on a sharp restriction of carbohydrates (usually to 20-50 g per day) and increased fat consumption. As a result, the body enters a state of ketosis. With a deficiency of carbohydrates, glucose and insulin levels decrease, and the body begins to use fats as its primary energy source. In the liver, ketone bodies are formed from fats, which "fuel" the brain and muscles. The advantages of keto include rapid weight loss, reduced feelings of hunger, and stabilization of blood sugar levels.
"Despite its popularity, the keto diet is not suitable for everyone. In the first weeks, many experience what is known as 'keto flu': weakness, headaches, nausea, irritability. This is related to the loss of fluids and electrolytes. The diet requires careful planning and is not recommended for people with kidney, liver, and gallbladder diseases," warns doctor Anastasia Pantus.
Pros: stable energy, blood sugar control.
Cons: 'keto flu' during adaptation, risk of vitamin deficiency.
What is Intermittent Fasting
Intermittent fasting is not so much a diet as it is an eating regimen. The most popular scheme is 16/8, where 16 hours are allocated for fasting and 8 hours for eating. There are no strict restrictions on food, but the timing is more important.
"The advantages of this type of eating include improved insulin sensitivity, simplicity, flexibility, and the ability to fit the regimen into your usual diet. However, this scheme is dangerous for people with eating disorders, as there is a risk of overeating during the 'eating window'," explains the expert.
When practicing intermittent fasting, it is important to be mindful of what you eat. If the eating window consists mostly of fast carbohydrates, you will not lose weight. A balanced diet is necessary for weight loss. And yes — it is important to drink enough water.
Pros: flexibility (eat what you want in the window), no restrictions on food groups.
Cons: possible fatigue at the beginning.
What to Choose?
Our expert states: in terms of weight loss, the methods are roughly equal (5-7 kg in 3 months), but keto provides a quicker start, while intermittent fasting offers sustainability.
The keto diet is suitable for those who are ready to strictly control their diet and can tolerate low-carbohydrate eating well. Intermittent fasting is a more universal option for those who are not ready to give up their favorite foods and value flexibility.
The main thing is to consider individual characteristics, health status, and remember: an effective result comes not from a trendy method, but from one that you can adhere to for a long time without harming your body.
