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Keto, Paleo or Intermittent Fasting? Which Diet Actually Works Best for Insulin Resistance?

InsulinJourney / 28 May 2025 /

Hi, I’m Alex, founder of InsulinJourney. Over the last few years, I’ve tried all three: Paleo, Keto, and Intermittent Fasting (IF). But not out of curiosity — out of necessity. I was trying to reverse insulin resistance, reduce my body fat, improve my energy, and feel like myself again.

This article isn’t theory. It’s based on my real-life experiments, blood work, and months of CGM (Continuous Glucose Monitor) tracking. And I’ll tell you not only what worked — but what didn’t.

Starting with Paleo: My First Transformation

My journey started with Paleo. It was the first structured way of eating I tried after speaking with a doctor who understood metabolic health. Paleo felt accessible: clean meats, veggies, healthy fats, no grains, no dairy, no seed oils.

And it worked. Over the course of several months, I lost more than 8 kg of fat. My body fat percentage dropped to around 13%. Lab tests showed a clear rise in testosterone. My energy was through the roof, and most importantly — I didn’t lose muscle mass. That mattered to me.

But Paleo isn’t a quick fix. It’s not as extreme as Keto, so it takes time and patience. But it laid the foundation. It trained my palate, reset my hunger signals, and helped me build sustainable habits around whole food.

Intermittent Fasting: My Anchor Routine

From the very beginning, I layered Intermittent Fasting (IF) into my approach. It felt natural. I wasn’t hungry in the morning, and I liked having long, clear blocks of energy without digestion slowing me down.

To this day, IF is still part of my weekly rhythm. I either:

  • do OMAD (One Meal A Day) once a week, or
  • 2–3 days a week I follow a 16:8 pattern.

It’s one of the most effective and flexible tools I’ve found to stay lean, even if I occasionally eat something indulgent. IF isn’t a diet — it’s a lever. And it works best when paired with real food.

Keto: My Current 6-Pack Challenge

Right now, as I write this article, I’m actually deep into a Keto phase. This is part of a personal 6-pack challenge I set for myself — not for vanity, but to truly experience what Keto does to my body, mind, and glucose.

Here’s what I’ve seen so far:

  • Weight loss is noticeably faster. I’m averaging 1 kg/week.
  • My carbs are around 25–35g/day. Ketones are up. Glucose is as flat as it can be.
  • I didn’t experience “keto flu” at all (surprisingly).

But I also noticed:

  • My emotional sensitivity increased. Irritation and stress responses became sharper. I had to do some inner work to not overreact.
  • Heavy weightlifting is harder. I still do 2 strength sessions a week and support myself with 2g of protein per kg of body weight — but I can feel the difference.

Keto is powerful — but it’s not a toy. You’re completely changing your fuel system. If you do it wrong (low protein, no resistance training), you may lose muscle.

I wouldn’t recommend trying Keto without medical support. It’s not for everyone. But done correctly, it can be a surgical tool for fat loss and metabolic healing. For me, in just 2 weeks I’ve dropped 2 kg and feel great. My father, by the way, lost nearly 20 kg over six months on Keto — the best results he ever had.

So Which One Works Best?

Let’s be honest: there’s no universal answer. But here’s what worked best for me:

  1. Start with Paleo to re-learn hunger, taste, and whole food.
  2. Add IF 2–3x/week to amplify results, especially if you want to stay flexible.
  3. Use Keto for short periods (2–6 weeks) when you want aggressive fat loss or metabolic reset — but do it smart.

Today, my rhythm looks like this:

  • Paleo-based meals with clean protein, good fats, and vegetables
  • Minimal snacking
  • Two to three meals a day in an 8-hour window, depending on the day and training load
  • A 24h fast 1–2x/month
The Real Lesson

Insulin resistance isn’t just about what you eat — it’s about when, how consistently, and whether your body feels safe.

Testosterone up, glucose down, body fat dropping — that didn’t come from extremes. It came from combining strategy with data.

Want to experiment safely like I did?

Alex Oleinik

I’m an entrepreneur, YouTuber, and creator of the Insulin Journey Method. My mission is to help people boost their energy, optimize their health, and build a sustainable lifestyle through science-backed strategies.

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