Weight loss is the most searched keyword for a reason. People wish to lose weight quickly and often try various workouts and diets to achieve it. One of the most common diet forms people sign up for has a tendency of causing fatigue and major nutrient deficiencies. Intermittent fasting (IF) and the keto diet are two of the most popular weight-loss strategies today. Both have their benefits, but choosing the right one depends on your lifestyle and goals. Here’s a healthy comparison between both:

Intermittent Fasting (IF): Time-restricted eating

According to Dr. PN Arora, CMD, Yashoda Super Speciality Hospitals, Kaushambi, “Intermittent fasting focuses on when you eat rather than what you eat. The most common method is 16:8—fasting for 16 hours and eating within an 8-hour window.”
• Why it works: It naturally reduces calorie intake and improves insulin sensitivity, promoting fat burning.
• Other benefits: Supports digestion, reduces inflammation, and may enhance brain health.
• Best for: Those who prefer a flexible diet without eliminating food groups.

Keto Diet: Low-carb, high-fat approach

Accoridng to Dr. Bhavna Garg, Senior consultant, Dietitian and Nutritionist, Yashoda Super Speciality Hospital Kaushambi, “The keto diet involves drastically cutting carbs and increasing fat intake to push the body into ketosis, where fat is burned for energy instead of glucose.”
• Why it works: By eliminating carbs, the body switches to burning fat more efficiently.
• Other benefits: Helps control cravings, balances blood sugar, and may aid in managing certain health conditions.
• Best for: Those comfortable with a structured, low-carb lifestyle and high-fat meals.

Which diet is better?

• For faster weight loss: Keto may deliver quicker results due to rapid fat-burning.
• For long-term sustainability: IF is easier to maintain since it doesn’t restrict food choices.
• For overall health: Both have benefits, but IF offers more flexibility.

Final Verdict

The best diet is the one you can stick to. If skipping meals is easy, try IF. If you love healthy fats and can avoid carbs, go for Keto. Always consult a health expert before making dietary changes.