Why Do Keto, Intermittent Fasting, and Tracking Macros Work?

So, you've got that friend who swears by the keto diet, the one who insists that all you need to do is eat a stick of butter before every meal, and the pounds will melt away. 

Then there's your other friend who's into intermittent fasting, claiming it's a miracle solution, but supplements with a few unconventional choices to stave off hunger. Finally, your third friend is all about IIFYM (If It Fits Your Macros), constantly tracking food and macros. It can be confusing, right? Why do these different approaches seem to work for so many people? Well, the answer might surprise you: it all comes down to insulin.

Before diving into the details, if you want to grasp the nitty-gritty of how your body loses fat, check out this intriguing 50-minute lecture

So, how do these nutrition strategies influence insulin and lead to fat loss?

Keto: 

The ketogenic diet's primary goal is to limit carbohydrate intake to less than 30 grams per day while replacing those calories with protein and fat. As you reduce your carb intake, your blood sugar levels decline. Lower blood sugar levels mean your body doesn't need insulin as often to manage it.

Intermittent Fasting: 

This approach typically involves fasting for 16 hours with an eight-hour eating window. During those fasting hours, you're not consuming any carbohydrates like bread, rice, cereal, pasta, or sugary drinks. This naturally helps manage your blood sugar and insulin levels, allowing your body to tap into fat for energy.

Tracking Macros: 

MyFitnessPal and flexible dieting brought macro tracking into the mainstream. It teaches you to balance your intake of protein, carbohydrates, and fat. By gaining a better understanding of your caloric intake, you're likely to reduce your carb intake and find a more balanced diet. The result? You guessed it: lower insulin levels.

Now, you might wonder, why does insulin play such a crucial role? Well, it's because insulin regulates fat metabolism, and when it's present in your bloodstream, your body can't efficiently use fat stores for energy. So, to unlock those fat stores, you need to reduce insulin levels.

But how did we end up in a situation where these diets seem so effective? The story starts with the food pyramid, which gained popularity in 1992. At its base were grains, rice, cereal, and pasta. Coincidentally or not, the 1990s saw a surge in heart disease, Type 2 diabetes, and obesity. Correlation or causation? You can be the judge.

In conclusion, there's no one-size-fits-all solution for weight loss, and calories still matter. While some argue that calorie control is all that counts, it's not quite that simple. The key is to find an approach that works for you and aligns with your goals. Still, most of these paths involve reducing sugar and increasing vegetable intake for better health and fitness.

If you want to discuss nutrition with a professional in person, we offer free "Intro Chat" to answer your questions and provide guidance. There are no strings attached; we're here to help you. [CLICK HERE] to schedule a session and learn more about how you can achieve your weight loss, muscle gain, and overall well-being goals.

P.S. While you don't have to start your weight loss journey with exercise, it can make the journey more enjoyable!