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Originally Posted by Hot_Flatus
In my experience if the average person (without any pre exisiting conditions) sticks to the food guide as much as possible and commits to regular strength training and cardio, they should live a pretty healthy and fit lifestyle.
Diets like KETO are not sustainable (and quite bad for your body) in the least so it is far too easy to fall back to old habits once you have made significant strides.
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I'm not sure if they are "bad for your body" but I agree with you specifically on the fact that any type of "diet" is very difficult to sustain long-term. It requires extreme dedication and can become a grind down the road. The approach should be a life-style change, not a diet. Too many examples of people losing a bunch of weight on a diet then slipping once or twice and gaining it all back.
As someone already mentioned in the thread, I've been doing intermittent fasting (16 hour fast and 8 hour feeding window) and had very positive results, when combined with weight training 3 times a week. I want to get into more cardio or HIIT but haven't been able to find the time.
Intermittent fasting is easy because basically you just skip breakfast.
I don't even feel too hungry until noon. At first it was hard, not gonna lie.
This website lists the benefits and has links to the studies:
https://www.healthline.com/nutrition...-guide#effects
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Here are some changes that occur in your body when you fast:
Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few (4, 5, 6, 7).
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible (8).
Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells (9, 10)
Gene expression: There are changes in the function of genes related to longevity and protection against disease (11, 12).
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