Keto, Intermittent Fasting, Macros Which Diet is the Best?

By Quan Bailey , CPT

So I’m sure you’ve heard of all of these diets and you may be wondering which diet is the best? ill give you a run down of each of these topics that way you can decided what works best for you. I’ve been a Personal trainer for 8 years and I’ve heard it all . Here is my opinion on each one disclaimer this is based of my personal experience, research and the clients I’ve worked with you may not agree

Keto

So lets start with the most popular diet of 2019 the ketogenic diet. I first heard of the Keto diet in the year 2013 from a client who liked to rapidly lose weight during his career as a professional dancer.

So what is Keto? - its A high-fat, low-carb eating plan made to push your body into ketosis.

Ketosis according to WedMD'“ is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.”

its designed to force you to use Protein and Fat as fuel by eating a maximum of 50g or carbs a day thus Making you burn fat and protein as energy instead of carbs so in theory you’ll burn more fat faster because you wont be eating enough carbs to have those be you primary source of energy. this on average takes 3-4 days to happen.

so does it work………. well yes but is it sustainable for the average person no most people enjoy carbs i.e Pizza, beer, bagels and who doesn’t love donuts? I do believe this diet will work and help you lose weight but honestly any weight lost on this diet will return with a vengeance once you go back to eating normally. so if your new to dieting leave this one alone for a while…. like forever and for those who can do it keep it up I just don’t like it for beginners. proper planning not restriction and elimination is the key to starting and maintaining a meal plan

Intermittent fasting

what is IF - well first off Intermittent fasting is not a diet. Its a sort of eating pattern or style. with (IF) you normally fast ie. not eat for a period of time normally 8-16 hours and then the last few hours of the day is when you cram all the food in.

Does (IF) work? here ill also say yes but also no the reason IF works is because you basically starve yourself for an extended part of the day yes you’ll burn fat but not because of this pattern. you burn fat and lose more weight because your eating less calories. all weight loss and gain is based on calories in versus calories out. so avoid the headache and eat in a caloric surplus or deficit. this pattern of eating is unnecessary and in my opinion detrimental to you metabolism also with hard to maintain overtime. again if you love this style of eating keep doing your thing but please stop calling it a diet cause its not. This works very well for some people especially those with unique schedules I just don’t recommend IF for beginners.

Counting Macros

What is a Macro - Macros or Macro-nutrients consist of Protein, Carbs and Fat also known as the foundation of nutrition.

What is and or why do we count macros - well counting macros is apart of the popular If it fits your macros or IIFYM its a form of flexible dieting that I think is great for beginners who are trying to add some structure to an otherwise fluid or poor diet. the hardest part of IIYFM is figuring out what your macros are which ill include a calculator here , and the actual counting of the macros which requires using an app like my fitness pal and or reading labels which can be intimidating at times. but once you get these steps down you’ll be on your way.

Truthfully IIYFM is not the end all be all neither is IF or Keto I truly recommend you research yourself and compare and contrast industry experts information and go from there. and if you need help with getting started I also offer meal planning and a part of both my online and in person personal training services. I hope these simple explanations were helpful and if you don’t agree with anything i said i respect that . I know i didn’t address the buzz word that is veganism or being vegan i will in a future post.

In Closing

I want you to all know that making your health a priority is an accomplishment in its self your body is beautiful now and will be no matter what path you take. No matter what you chose start today!

Keep reading, researching and training thank you so much for reading !

sources: https://www.webmd.com/diet/ss/slideshow-ketogenic-diet

https://www.healthline.com/nutrition/iifym-guide#what-it-is