Are you interested in nutrition and fitness? Do you want to feel better in your body or improve your performance? But between intermittent fasting , the keto diet , and low-carb diets, it's hard to know what really works and, more importantly, what's right for you. Each one promises quick results: more energy, less fat, more muscle… but what's the reality behind the promises? In this article, we'll sort through it all together, with simple explanations, concrete examples, and an honest perspective to help you understand the true value of these trendy diets .

1. Why have these diets become so popular?

It's hard to open social media without stumbling upon a testimonial like: "Thanks to intermittent fasting, I lost 10 kg!" or "Keto changed my life!" But why have these diets become so trendy?

Simply because everyone wants to feel better in their body . Whether it's to lose fat , gain energy , improve athletic performance , or simply regain control of their diet , many of us want to improve our health and physique. And in response to this demand, diets like intermittent fasting , keto , or low-carb promise quick and visible results.

Of course, marketing and spectacular before-and-after photos on the internet fuel the hype. But beyond the fad, there's a real underlying principle: we're increasingly understanding that food is the fuel for our bodies . And when we play sports, this is even more true: what we eat directly influences our performance , our recovery , and our body composition .

Today, talking about dieting is no longer about deprivation or frustration, but rather about nutritional strategy . The goal is not to eat less, but to eat better and more intelligently , according to one's needs and objectives.

2. Intermittent fasting

What is this ?

The idea here is to alternate between periods where you eat normally and others where you don't eat.

The most well-known format is the 16/8 : you fast for 16 hours (for example, from 8 p.m. to noon the next day) and you eat within an 8-hour window.
But there are also other versions, such as the 5/2 , where you eat normally 5 days out of 7 and drastically reduce calories during the remaining 2 days.

In other words, it's not a "miracle diet" where you change what you eat, but rather when you eat.

Intermittent fasting is quite popular, and for several reasons:

• It often helps to lose fat , because it naturally reduces the amount of food you eat during the day.

• It can improve concentration and energy , especially when the body gets used to not having to digest continuously.
  

• And besides, it's convenient for those who want to simplify their diet , avoid snacking and bring a little order to their routine.

Things you need to know before getting started

Intermittent fasting can give good results, but it must be used intelligently .

• It's not magic. If you eat too much or the wrong things during your eating window, you won't lose weight. Calories still count, fasting or not.
• Training requires energy. Exercising on an empty stomach might work for some, but not for everyone. You have to experiment, listen to your body, and see how you feel.
• Beware of muscle loss. If you fast for a long time without consuming enough protein , your body may start drawing on muscle tissue for energy. That's where PURE Whey Isolate Squad Nutrition comes in. It can help you maintain your muscle mass and recover well after training.

3. The keto (ketogenic) diet

What is this ?

The "keto" diet aims to push your body into a state of ketosis: that is, it primarily uses fat as fuel instead of carbohydrates. This is achieved through a very low or even zero carbohydrate intake (often < 50g/day), a moderate protein intake, and a high fat intake.

This method was popularized by those who promise rapid weight loss , and it's true that it can be effective at first. When your body enters ketosis, it burns more fat. Water and fat loss are often observed in the first few weeks.

But be careful:

• It's a very strict diet. Adapting can be difficult: fatigue, headaches, low mood…
• Keto isn't necessarily suitable for everyone. If you have an active lifestyle or a physical job, your body needs carbohydrates to function efficiently.
• Like any restrictive diet, it can create frustration or a "yo-yo" effect if you return to a normal diet too quickly.

The keto diet can be an interesting short-term solution for restarting weight loss or improving certain eating habits. But it's not a sustainable lifestyle for most of us.

4. The low-carb diet

What is this ?

The low-carb diet is a bit like a more flexible cousin of keto. Here, carbohydrates are also reduced, but not eliminated completely. Some bread, rice, or pasta are still allowed, but in small quantities, and whole-grain or high-fiber versions are preferred.

This is often a more realistic approach in everyday life. You maintain the energy needed to work, move, and play sports, while limiting blood sugar spikes and cravings.
Many people observe gradual and stable weight loss with this type of diet, especially when it is accompanied by a good balance of protein, vegetables, and quality fats.

The low-carb diet also has the advantage of being easier to maintain in the long term . You can adapt it to your day: a few more carbohydrates on days when you're very active, a few less when you're more sedentary. It's a flexible approach, closer to a healthy lifestyle than a strict "diet."

So, which one to choose?

It all depends on your lifestyle and your goals. If you want to lose a little weight without stressing yourself out, start by reviewing the quality of your diet: more vegetables, more protein, less refined sugar.

The low carb diet is an excellent starting point, as it teaches you to better manage your intake without turning everything upside down.

If your goal is a very aggressive cut , you're already well into it, and you're willing to commit to the discipline, then the keto diet can be effective. If you want to try it, do so for a short period and, above all, with close supervision.

Intermittent fasting can help if you want to structure your meals and avoid snacking. But it's not for everyone: some love it, others don't tolerate it well.

Whatever your choice, listen to your body . The best diet is the one you can stick to over time, without breaking the bank, without sacrificing your performance or well-being.

Whatever your approach, you need to give your body what it needs to function properly.
This is where supplements can help: whey protein to support your muscles, collagen for your skin and joints, or BCAAs . to recover better after an activity.
At Squad Nutrition , everything is made in France, with simple and effective formulas adapted to different profiles. Our range is designed to help you maintain a balanced diet, even when you change your eating habits.

In conclusion

These diets are neither good nor bad in themselves. It all depends on how they are applied, their regularity, and their overall balance.
Intermittent fasting can help you better manage your appetite. Keto can kickstart rapid weight loss, but it's difficult to maintain. Low-carb diets, however, remain the most accessible, sustainable, and suitable solution for most of us.

The key is not to strive for perfection, but for consistency . A balanced diet, physical activity, sleep, recovery, and you'll already see real results.

And if you want to support yourself in a simple and effective way, Squad Nutrition offers you quality products to complement your diet and help you achieve your goals, without complicating your life.