Are Intermittent Fasting or Keto Right for You?

So I was on a date once . . .

Her:

“I actually think keto and intermittent fasting are the solution to the obesity crisis.”

Me:

*shakes head at waiter bringing the engagement ring*

Okay, that didn’t actually happen, but look, intermittent fasting (IF) and keto aren’t universal wins.

IF can work well for people who aren’t hungry in the mornings and who enjoy eating larger meals, but not for people who like breakfast or more frequent feedings or who want to optimize muscle growth (mostly because research shows that 4-to-5 servings of protein per day is better for muscle building than 2-to-3).

And keto?

Mostly a clunker because research shows that restricting carbs doesn’t produce faster fat loss so long as protein and calories are equated, it impairs anaerobic performance, and it likely offers no special health benefits compared to a balanced omnivorous diet (especially in physically active people with a healthy body composition).

In fact, if you practice keto the way many people do — who else wants some bacon-wrapped barbecue sausage rolls with butter-and-cream-cheese dipping sauce!? — your saturated fat intake will mushroom along with your risk of cardiovascular disease.

So, fast and feast on fat (with a heavy bias for the unsaturated variety) if you want to or don’t.

Either way, you still have to control your calories, eat enough protein and plants, lift heavy weights and progressively overload your muscles, and get enough sleep.

Most of your results will come from repeating those actions over and over for a long time. Everything else is window dressing.