Intermittent Fasting vs. If It Fits Your Macros (IIFYM). vs The Ketogenic Diet: What are they and which one works the best?
For starters, here’s a breakdown of the differences, pros, and cons of each:
Now to answer the question of which one works best, are you ready?
The best style, in my professional opinion is… the one that YOU can stick with.
I know I know, it’s annoying to keep hearing that answer, but it’s the truth. Hear me out:
In the most basic form, weight loss/fat loss comes down to being in a calorie deficit – burning more calories than you’re eating each day.
Otherwise this happens:
That being said, there is also a minimum level of calories that your body needs each day to perform optimally by taking into consideration these four methods of burning calories:
- 1) Your Resting Metabolic Rate (RMR) – which is the amount of energy your body needs just to operate. Even if you lay in bed all day, you’re still burning calories by breathing, circulating blood, etc.
- 2) Your Non-Exercise Activity Thermogenesis (NEAT) – Which is the amount of energy uses by doing regular activities such as walking, talking with your hands, typing, etc.
- 3) Thermic Effect of Food (TEF) – Which is the amount of calories burned/energy used when you eat or drink. Yep, you even burn calories while eating (by chewing, digesting, etc.).
- 4) Calories Burned During Exercise – This one is self-explanatory.
With the combination of those, you arrive at your TDEE (Total Daily Energy Expenditure) which tells you the amount of calories you need to be consuming to *MAINTAIN* your current state.
Here is another great article about burning calories.
At the end of the day, the main idea behind all through methods of eating (along with various other methods such as paleo, low carb, and the “blood type” diet) is to put you in a caloric deficit to help you reach your weight loss goals.
My Final Thoughts:
If you enjoy eating fattier foods, aren’t huge on carbohydrates, and want to drop weight fast (while understanding you can’t just start eating carbs again), the Keto method may be best for you.
If you have a hard time saying no to outings, eating late at night, or overeating in general, then intermittent fasting might be for you; you simply just don’t eat outside of your window.
If you prefer flexibility, have the ability to say no when needed (i.e. when you’ve hit your caloric goal for the day), and understand the importance of both macronutrients AND micronutrients, the IIFYM method may be best for you.
It truly comes down to the method that fits with YOUR lifestyle and YOUR goals. Try them all, give them your best shot, and you’re bound to find one that doesn’t feel like “work” while you head straight(ish) towards your goals (because lets get real, the road to achieving your goals certainly isn’t straight).
Till’ Next Time,