Keto, Intermittent Fasting, Macro Tracking...which is the best?

January 2, 2020

Ever wonder what the best diet is? Here is a secret, it's the one you'll enjoy and do for the rest of your life. 

 

 



The best diet is what makes you feel physically well AND the diet you adhere to for years to come. There is no one-size-fits-all diet, but I'll help to clarify the three most popular programs for you to decide if they’ll help you be successful in losing weight and reaching your fitness goals this year. 

Keto Diet

A low carb, high-fat diet that is good for quick weight loss and balancing blood sugar. This diet is low in micronutrients due to its limited amount of complex carbs, fruits, and starchy vegetables.

Keto is when your body goes through a process called ketosis which means, your metabolism no longer relies on glucose (carbohydrates) for energy and burns body fat instead. To achieve ketosis, you must only consume 5-10% of your daily calories from carbohydrates, 20-35% protein, and 65-75% from fat. 

Who is Keto best for?

Believe it or not, Keto has been around for a long time. It was first prescribed as a treatment for epilepsy. It is possible to lose weight fast. It can improve blood sugar and insulin sensitivity. Studies have shown an adverse effect with increased LDL and lowered HDL, while others have shown a positive correlation with decreased LDL and increased HDL. 

If you need to lose weight fast and have type two diabetes and/or insulin resistance, you may want to try this diet for a short period of time. 

Who is Keto not for? 

I would not recommend this diet if you are an athlete or pregnant. Athletes need carbs to fuel their workouts. Women who are pregnant, breastfeeding, or wanting to be pregnant also need carbs and should not consider this diet since carbs are vital for regulating hormones and fertility. 

My Opinion: 

This Keto diet for most people is extremely challenging to adhere to. Keto does not leave room for a lifestyle with friends that may have drinks, cake, or other food celebrations. Many feel deprived which may lead to overeating, kicking yourself out of ketosis, and then ultimately gaining weight. Feelings of malnourishment and restriction often keep people on the vicious perpetual diet cycle. 

Intermittent Fasting (IF)

Intermittent Fasting has the most amount of freedom because there are no rules on WHAT you can or cannot eat. Instead Intermittent Fasting focuses on WHEN you eat. There are many ways to do IF, but the most popular is fasting for a certain amount of hours daily. You'll hear most people recommend 16 hours of fasting and an 8-hour window of eating.

Who is IF for? 

Studies have shown that IF can improve insulin sensitivity and heart health. This method of eating helps many eat fewer calories because they don't eat as late or skip breakfast. If you need structure to your meals because you eat too late, you may find this diet successful. If you don't want the restriction of other diets like Keto, you may enjoy the freedom of eating a variety of foods. This diet seems better suited for men than females. 

Who is IF not for? 

Intermittent Fasting is not for all women. Studies are still trying to understand why men are more successful than women and it may be because of the difference in hormones. Again, women who are pregnant, breastfeeding, or wanting to get pregnant, this is not the diet for you. You want happy hormones that are not under any stress. Fasting, even though it can have health benefits, is a stress on your body. 

My Opinion: 

If you like structure and fasting for 16 hours won't cause overeating, then IF could be beneficial. This may not be for you if you're still overeating and/or consuming too many low-quality foods such as sugar, processed foods, etc. If you try IF, pay attention to how you feel. If you are always hungry, have low energy, and poor workouts, you should shorten your amount of time fasting. 

Macro Tracking

Macro Tracking includes counting calories and tracking grams of carbs, fats, and protein. You get these numbers based on your goal, age, weight, and height. You usually use an app like MyFitnessPal.  

Who is Macro Tracking for? 

If you are a numbers-oriented person and this type of detail brings you excitement, you could love macro tracking. Macro Tracking can also bring awareness of what and how much you are eating. It can give you a lot of information and the next steps to help you lose weight. 

Who is Macro Tracking not for? 

If you see tracking as another mundane chore and get overwhelmed about what foods fit your calories for the day, this program is not for you.  You also must track everything you eat or drink If you decide to omit "bad" food, then this will not be helpful. 

My Opinion: 

I believe calorie counting can be helpful for a very short duration. As little as three days can show if you need to consume fewer calories or if you're not eating enough. Counting your macros is usually not essential to losing weight. 
 
Keto, Intermittent Fasting and Macro Tracking are not the only ways to lose weight and reach your fitness goals. If you are still struggling to know what to eat and when please schedule a FREE Weight Loss Breakthrough session where I specifically clarify what will work best for you and your lifestyle. 

Let’s make 2020 the year you follow through on a diet that makes you happy, healthy and fit! 

Happy New Year,
Coach Kaitlyn

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