I don't know about strict Keto, but I went on a low carb diet (basically no rice, pasta, breads, and I don't eat much sugar to begin with diet), and I already kind inherently did intermittent fasting, and my body type definitely changed within a month. I am a gym regular (heavy weights) but my body fat % went down by easily 2-3% if not more (I don't track this precisely).
The bigger benefit to me was that I no longer felt lethargic and bloated after meals, which has been a game changer!!! I hated that feeling.
It's impacted me so much, my wife started the same (low carbs, and incorporating a protein shake in daily) plus intermittent fasting, and she doesn't go to the gym whatsoever, but has lost a considerable amount of weight/fat.
I strongly recommend reducing the carbs and incorporating intermittent fasting into your routine, it's made a world of difference for us.
We aren't crazy strict either. We basically do whatever we want for fri night and Saturdays, and do NOT incorporate any of this into our kids diets (4 and 7 year old).
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