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The Non-Diet Diet: The real deal about intermittent fasting and keto diets

The Non-Diet Diet: The real deal about intermittent fasting and keto diets

Are you that person who wants a quick fix? Of course it would be awesome to snap your fingers and drop 10 pounds.  Unfortunately, the faster you drop weight, the quicker you will most likely put it back on (and then some). This process only damages your metabolism and hurts your morale. To be honest, this is why I have a job. Most of my clients are sick of dieting and are finally ready for true healthy lifestyle changes.  

Everyone is asking me about intermittent fasting and the keto diet. Extreme diets usually go against my principles, but sometimes they are helpful. I tried to be objective when evaluating them.

Intermittent Fasting

  • Overview: There are many different versions of intermittent fasting. The most common is called 16/18 Method. You eat within an 8- to 10-hour window and fast every day for 14-16 hours. For most people, this means no snacking after an early dinner and skipping breakfast.
  • Pros: Initially, many people see weight loss results because they are eating less.   
  • Cons: This is NOT a sustainable way of living. The whole point of breakfast is to “break the fast.” If you now skip breakfast, you will slow down your metabolism. In the end, skipping more meals usually creates unstable blood sugar, more cravings and stressed adrenals.  

Keto Diet

  • Overview: When eating a high-fat and low-carb keto diet, the body is forced into a process called ketosis, which uses fat for energy instead of carbohydrates. The Standard Ketogenic Diet is 75% fat, 20% protein and only 5% carbohydrates.
  • Pros: Overall, the keto diet has many healthy food choices. It encourages you to consume more mixed berries, vegetables and healthy fats. Also, the keto diet is strict with alcohol, unhealthy fatty foods, and sugary food consumption.
  • Cons: It is not a long-term solution because it is too extreme. In fact, it can cause opposite effects (weight gain) for people with high amounts of stress. If your life is already stressful and you decide to go on a keto diet, you will secrete more cortisol that can lead to weight gain around the midsection and chronic disease.

Instead of another unrealistic new year’s resolution and extreme diet, let’s do it right this year and focus on revitalizing your metabolism. I have designed a 7-step workbook to jumpstart your metabolism. Follow these steps to help find balance and live a happy healthy life.

  • Step 1: Eat smaller more frequent meals
  • Step 2: Balance your meals
  • Step 3: Drink the right beverages
  • Step 4: Detoxify your diet and body
  • Step 5: Incorporate exercise into your daily routine
  • Step 6: Better manage your stress
  • Step 7: Supplement your diet

If you’d like to learn more about my balanced wellness programs and my non-dieting approach, contact me at 805-252-3656 or

Happy Healthy New Year!


Betsy Markle is a registered dietitian, holistic nutritionist, certified personal trainer and yoga instructor. Also known as “The Realistic Nutritionist,” Betsy is best at simplifying the confusing world of nutrition and wellness. Visit to learn more about her realistic menu plans and detox programs.


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