If you are interested in learning more about this innovative approach, read on to see the differences between intermittent fasting and other diets.
1. Intermittent Fasting vs. Low-Fat Diets
Fats are often considered “the boogeyman” of nutrition, something to be avoided at all costs if you want to lose weight. Perhaps you, too, have tried a low-fat diet or one that eliminates fat altogether, without much success. This approach, recommended to the entire American population since 1977 to reduce the occurrence of obesity problems and cardiovascular diseases, is effective in the short term but tends to fail miserably in the long term.
By the term “low-fat diet,” we mean nutritional plans where fats must represent 30% (10% for the most extreme approaches) or less of the total caloric intake. Particular attention is paid to the reduction of unsaturated fats. Although it is a strategy with good scientific basis, it is difficult to apply after the initial period and does not solve the problem of “how” and “when” you eat instead of “what” you eat. This is the main difference between this plan and intermittent fasting.
2. Intermittent Fasting vs. Low-Calorie Diets
If you want to lose weight, there is no doubt that the number of calories burned must be lower than those consumed.
This is the mathematical basis on which the whole low-calorie diet theory has been built. And, in almost all cases, even nutritional plans based on intermittent fasting provide for a calorie deficit, thus also resulting in low-calorie diets.
The difference lies in the distribution of calories introduced. Depending on the type of intermittent fasting, all calories will be released into our body in a limited period of time, or by observing days of absolute fasting.
In classical low-calorie diets, on the other hand, this status of “calorie deficiency” is maintained every day, initially causing the use of glycogen reserves and then those of fat.
However, if it is not applied correctly, it can lead to extreme hunger, which results in:
- Pain in the legs and muscles
- Lowered immunity
- Skin problems
This is why the variety and adaptability of intermittent fasting represent a real evolution compared to the low-calorie diets of a few years ago.
3. Intermittent Fasting vs. Dukan Diet
The Dukan diet is very famous, especially among athletes, and is a nutritional approach that tends to cut carbohydrates and fats to a minimum, concentrating calorie intake through the consumption of protein.
Despite some success between 2000-2010, the Dukan diet is not based on unassailable scientific pillars:
- The lack of carbohydrates and fiber can cause intestinal disorders.
- The sudden and constant increase in protein intake over time can cause the onset of kidney diseases.
- With excellent results in the short term, it is difficult to complete the transition in the subsequent phases.
The advantage of intermittent fasting over the Dukan diet is that, once implemented, it is easier to maintain since it allows for more variety of food options.
4. Keto Diet vs. Intermittent Fasting
The Keto, or Ketogenic, diet provides a similar approach to the low-calorie diet, however, about 60-75% of calories must come from fat, leaving the rest mainly to proteins and a minimum percentage to carbohydrates.
The purpose is similar to that of other similar diets: to reduce the intake of carbohydrates encourage the body to take energy from fat. Ketosis is the scientific name for the creation of muscle energy through fat.
According to many, it is the best diet to lose weight and to use in combination with intermittent fasting, although it is particularly complicated for bodies to acclimate to, especially in the first days, when most people experience fatigue and a sense of general malaise.
5. Paleo Diet vs. Intermittent Fasting
The Paleo diet tends to replicate the nutritional approach of hunters and gatherers who lived more than 10,000 years ago.
In this case, all “industrial,” processed and refined foods are banned. The diet allows for raw, unprocessed and organic options.
By minimizing the intake of refined sugars, in the vast majority of cases there is a reduction in body mass, a general improvement in health and an average reduction of 4 cm. on the hips in a few weeks.
That is why, even in this case, it is not a real contrast but a diet that can be used for maximum results with intermittent fasting.
6. Mediterranean Diet vs. Intermittent Fasting
Clearly, intermittent fasting is an innovative approach to nutrition, different from all diets. In several cases, it can work in collaboration with a specific dietary approach, such as the Paleo diet.
This is why we decided to compare intermittent fasting with the Mediterranean diet, most commonly used in Italy. This particular plan focuses on variety, quality and a correct balance between macronutrients.
If applied correctly with a careful eye on calorie intake, it can offer significant benefits along with intermittent fasting. Again, it is important to pay attention to ingredients in order to achieve desired results.
Here are people results that did try a personalized Intermittent Fasting meal plan for at least 28 days:
Try the Fasting quiz now and find out how much weight you could lose in less than one month with the intermittent fasting