Quote (dark-soul @ 15 Oct 2017 14:10)
Iifym just says that you'll lose and gain weight through energy balance and the macronutrient ratio is what determines the weight gained or lost. That's based on evidence not broscience. You won't burn fat in keto if you aren't in a calorie deficit the same as a normal diet. Obviously you can hit all your micros in a normal diet. You can also eat fruit on a normal diet so if you want to talk about health concerns it's already healthier than keto. You also don't get the bad breath that being in ketosis causes. If you're talking about extremes, both diets can be very unhealthy. Food choices are important on any diet you do for health purposes.
You won't burn fat in keto if you aren't in a calorie deficit, but you will burn fat faster when you are in a deficit.
Calories in and calories out determine weight loss but that doesn't account for efficiency or targeting fat. I'm not arguing against IIFYM, but I am arguing that it is inherently less efficient than keto for fat loss. When I say that IIFYM is micronutrient poor, that is based on almost all of the IIFYM diet espoused in broscience or basic nutritional science. Basic nutritional science accounts for why most people in the US are fat and sick, or on their way to being fat and sick. It is only more advanced nutritional science (that is, the kind most but not all proponents of IIFYM espouse) which enables healthy diet choices. Keto isn't inherently better on micronutrient density, but when both types of diet are equally nutrient dense, keto wins for fat loss.
I don't recommend keto as a long-term diet, but I recommend it for fast, effective fat loss (3-6 weeks). You can't get the same results from IIFYM without bringing in cardio, fatigue, inflammation & cravings. Pairing keto and intermittent fasting and barbell training is the best bet unless you want to go with fat burner typed pre-workout and ruin your endocrine system.
[My recommended long-term diet for health is nutrient-dense, 80% vegetarian, 50%+ raw, and organic. The only diet that beats that formula in terms of compression of morbidity and longevity is to add fish, so long as the fish aren't contaminated with heavy metals or farm-raised with antibiotics.]
Put it this way:Subject A does IIFYM, uses myfitnesspal with a 20-pound weight loss goal, and does 45m of cardio 3d per week.
Subject B does keto, uses myfitnesspal with a 20-pound weight loss goal, and does 45m of barbell training 3d per week.
Subject B wins the diet race, feels better, has less inflammation, and doesn't get loopy cravings. And gets a bit stronger.