Keto Vs Intermittent Fasting Vs Whole30: Which Diet Actually Works?

You’re not alone if you’ve attempted at least one of these diets: Keto, Intermittent Fasting, or Whole30.

One says it will help you burn fat, another says the clock will help you, and the third wants to “reset” your whole relationship with eating. 

But, despite the buzzwords and before-and-after photos, which of these diets actually works and for whom? We’re going to cut through the hype in this post and look at how each plan truly affects your body, energy, and way of life. 

You could realise at the end that it’s not only about the “best” diet, but the diet that works best for you.

First Things First: What Does “Works” Even Mean?

Various people may have multiple ideas on what “works” means. For one person, it may mean more energy all day and fewer crashes in the middle of the day. Another, it can be easy guidelines that work with a busy schedule. 

For another person, the food at home might be better. Your individual goals, schedule, taste sensibilities, finances, and family traditions all matter.

Also, keep in mind that people have different metabolic rates, nutritional needs based on age, body size, and level of exercise.

What works for your friend might not work for you in the same manner. This is one reason why a “one-size-fits-all” diet is hard to find.   

At the same time, most guidelines stress a balanced plate made up of a wide range of foods, like vegetables, fruits, pulses/legumes, whole grains, milk/curd or other protein sources, and cooking oils in moderation. They also tell people to avoid ultra-processed foods.^[1]

That broad base may help many people stay healthy for a long time, and you can keep that in mind as you look into any diet fad.

Keto Vs Intermittent Fasting Vs Whole30: Which Approach Might Fit You Best?

What Is The Keto Diet? 

The keto diet is a very low-carbohydrate, high-fat diet that encourages your body to use more of its fat for energy.

Restricting carb intake over an extended period of time can cause your body to enter a state known as ketosis, during which it can start to use ketones, a chemical produced from fat, as its energy source.^[2]

A ketogenic diet primarily consists of high-fat, moderate-protein, and very-low-carbohydrate intake.

The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. Specifically, in a 2000 kcal per day diet, carbohydrates amount to 20-50 g per day.

On the plate, keto generally emphasises meat, fish, eggs, paneer, cheese, nuts, seeds, healthy oils, and a lot of low-carb vegetables such as spinach, gourds, and cauliflower.

Also Read – 101 Guide on Keto Diet

Possible Advantages of A Keto Diet

• May support appetite control^[3]
• May help manage weight^[4]
• Might support blood-sugar stability^[5]
• May offer steadier energy^[6]
• Might manage cravings^[7]
• May enhance mental clarity^[8]

Possible Disadvantages

• May cause digestive issues with high-fibre foods.
• Might lead to nutrient imbalance if overemphasised.
• May interact with certain medications, like blood thinners.
• Increases the production of ketone bodies, which might affect renal functioning

How To Follow A Keto Diet 

1. Set a realistic carb budget: Choose an approximate daily carb amount you’re comfortable with and track it over two weeks to get a sense of what keto would actually look like on your plate and in your life.

2. Follow a basic keto plate formula: Prepare meals based on a single source of protein, an abundance of low-carb vegetables, and a satisfying fat. This mental template can simplify many decisions on a busy day.

3. Modernise your kitchen and snacks: Stock nuts, seeds, cheese, nut butters, coconut and low sugar sauces. You could empty the house of sweet snacks and soft drinks, thereby preventing impulsive snacking.

4. Hydrate and mind your minerals: Keto may affect how your body regulates water and electrolytes. Drinking water, adding a touch of salt to food, and eating mineral-rich vegetables may help you feel more balanced.

Note that keto is not a set of rules that has to be followed. You can test and observe how you sleep, how you feel, how you digest, and how you exercise, and adjust the plan to suit your lifestyle.

A ketogenic diet is recommended for specific health conditions and should be followed under the supervision of health care professionals. It is tailored to individuals based on their metabolic rates, needs, and fitness goals.

A ketogenic diet is specifically not recommended for individuals with hypoglycaemia, CVD & pregnant or lactating mothers.

Aashirvaad Atta with Multigrains developed the Digestion Quotient. You can now take a 2-minute quiz to assess your digestive system’s performance.

What Is Intermittent Fasting? 

The specific eating pattern that revolves around when, rather than what, is intermittent fasting. You alternate between eating and fasting windows, giving your body more time to rest between snacks.^[9]

IF is considered to be applied in particular health conditions and should be observed under the control of health care professionals. It is designated based on the needs of individuals with varying metabolic rates, requirements, and fitness objectives. 

Ideally, for seemingly healthy individuals without any underlying medical condition, the most appropriate time slot for Intermittent fasting is to eat within a 6-8-hour window and fast within the remaining 14-16 hours.

Popular patterns include 16:8, 14:10, or a simple 12:12, where you fast overnight and eat during the day.

The fasting process can also lead your body to rely more on stored energy, potentially altering hunger, concentration, and your everyday routine. Due to its flexibility and ability to fit into real-life schedules, many people like it.

Also Read – Complete Guide on Intermittent Fasting

Possible Advantages of Intermittent Fasting

• May help manage weight^[10]
• May support blood-sugar balance^[11]
• Might improve energy levels[^12]
• May manage mindless snacking
• Might support appetite control^13]
• May enhance focus and clarity^[14]
• Might help identify proper hunger cues^[15]
• May pair well with other healthy habits

Possible Disadvantages of Intermittent Fasting

• May cause hunger or irritability during fasting periods.
• Might lead to overeating during eating windows, affecting weight management.
• May cause nutrient deficiencies if not balanced properly.
• Might disrupt social meals or create challenges with family and work schedules.
• May increase stress levels in some individuals, affecting overall health.

How To Adhere To Intermittent Fasting 

1. Open with a realistic window: You don’t necessarily need to go to 16:8; you can start at 12:12 or 13:11 by closing the kitchen a bit earlier at night and pushing breakfast a bit.

2. Construct healthy, nutritious meals: When you eat, be mindful of protein, good fats, fibre, and colourful vegetables, because your food will keep you full and steady, rather than sending you on a snack rollercoaster.

3. Keep yourself hydrated during the fasting period: Water, tender coconut water, simple tea, or black coffee without added sugar (if it suits you)  can help you feel more comfortable and overcome habitual cravings.

4. Make your window reflect your lifestyle: Love big family dinners? Move your eating window to the right. Prefer breakfast meetings and early nights? Shift it earlier. A schedule that can be followed may be the one you can live with.

5. Monitor your body with a professional: Pay attention to your mood, sleep, energy, and digestion, and adjust the timing if something doesn’t work. A healthcare professional can assist in the creation of a safer and more personalised plan in case you have medical conditions, take medication, are pregnant, or have a history of disordered eating.

What is the Whole30 diet?

Whole30 is a 30-day nutritional reset program that emphasises whole, minimally processed foods and halts customary triggers, such as added sugar, alcohol, grains, legumes, most baked goods, and dairy.^[16]

If you intend to follow it, please consult with your nutritionist for a better understanding. During one month, your plate will be composed of vegetables, fruits, meat, seafood, eggs, and healthy fats such as avocado and olive oil.

The concept is to quit ultra-processed foods, make your habits more noticeable, and after 30 days reintroduce foods to observe how your body reacts.

Possible Health Advantages of Whole30

• May help manage cravings
• Might support mindful eating
• May improve food awareness
• Might enhance energy stability
• May help identify trigger foods
• Might support short-term reset for better routines

Possible Health Disadvantages of Whole30

• May cause nutrient deficiencies if not carefully planned.
  
• Might lead to social or dining challenges due to strict food rules.
  
• May cause irritability or fatigue during the elimination phase.
  
• May be difficult to maintain long-term due to its restrictive nature.
  
• May trigger feelings of deprivation or unhealthy focus on food.
  
• Might lead to digestive discomfort during the transition phase.

How To Follow A Whole30 Diet 

1. Know the “yes” and “not right now” lists: You will need to read the official guidelines before starting so that you will be aware of which foods are currently in vogue (veggies, fruits, meat, seafood, eggs, healthy fats) and which foods are taking a 30-day break (added sugar, alcohol, grains, legumes, most dairy, foods, ready to eat, ready to cook foods, packaged treats). Clarity can help you avoid the habit of second-guessing.

2. Plan simple, repeatable meals: Name in simple equations: protein + veggies + healthy fat. To say the least, eggs with spinach sauté and avocado, or grilled chicken and roasted vegetables with olive oil. It may be more convenient to repeat some of your favourites and get through hectic weekdays with them.

3. Read labels like a detective: Minor ingredients are essential during Whole30. Sauces, spice blends, and frozen meat products may contain added sugar and other strange preservatives, additives, artificial sweeteners, etc. By developing a routine of close label reading, you can control the amount of hidden sugar and extras that creep into your daily routine after 30 days.

4. Create a favourable work environment: To the best of your abilities, de-tempt your space of foods that are not right now, at least through the month. Prepare your pantry and fridge with Whole30-friendly foods so that, when hunger strikes, you can have simple options that will not disrupt your plan but rather the habits you had before. Keep healthy, homemade snacks easily accessible and ready to eat. 

5. Thoughtful reintroduction of foods later on: At the expiry of 30 days, the experiment is not complete. A gradual process of reintroducing a food group at a time, e.g., dairy and then grains and then legumes, could help you see what helps you feel energised, sleep, and mood, and what you consider better to control in the future.

Aashirvaad Atta with Multigrains, in partnership with the renowned nutritionist, designed the My Meal Plan test. The test will inform you of the amount of fibre you are taking daily, and then draft a meal plan that fits you.

Also Read – Whole 30 Diet Guide – Foods to eat and avoid

Keto vs Intermittent Fasting vs Whole30 – At a Glance

Below is a simple side-by-side comparison to help you see how these three approaches line up on focus, food rules, and lifestyle fit.

The Last Say

Finally, keto, intermittent fasting, and Whole30 are merely different tools, each of which may be useful in its own way, for its own goals, habits, and what you can sustainably live with.

Keto can be the best option when you prefer macros and intermittent fasting when time restrictions seem more straightforward than food restrictions, and Whole30 when you need a brief, supercharged restructure to examine how certain foods trigger you. 

It is all about a balanced diet, built mainly from whole, least-processed foods you really love and can afford.

It is a good idea to seek advice from a qualified healthcare professional or registered dietitian before making any significant changes, especially if you have a health condition.

Frequently Asked Questions