Alright kids, gather round for some informative ranting...
So over the course of the holidays the Keto Diet came up in conversation with some family members a few times. Whether it was talking with people who are seeing a lot of success from the diet and love it, those who have heard of it and are interested in learning more about it, or even those who because of all the hype have written it off. Here’s what you should know about the Ketogenic Diet.
WHAT IS IT?
The Ketogenic Diet is a diet based on eating little to no carbs, moderate amounts of protein, and a high amount of fat. The diet has been around western culture for about a hundred years. The earliest records we have of it being used in North America was as a treatment for epilepsy. But it is also important to note that different hunter gatherer societies have subsided almost exclusively on this kind of diet for longer than we really know.
HOW DOES IT WORK?
Your body has adapted to using carbohydrates as a primary source of fuel. When we cut that out our body starts breaking down fat, converting it to ketones. The ketones are then used as fuel. On the whole weight loss on the Keto Diet is mostly due to your body retaining less water (because less carbs and glycogen) and the high fat meals are significantly more satiating. This leaves you feeling full faster and longer than usual which equals a caloric deficit.
THE GOOD
Some folks find the Keto Diet easier to adhere to. In the long run this sets you up for success.
Fat is a slower burning fuel for your body, which generally means people feel more energized on a Keto Diet.
The aforementioned caloric deficit will lead to fat loss.
The Keto Diet over time helps to undue insulin resistance.
Ketones and a high fat diet improve cognitive health.
THE BAD
Some may find the diet very restrictive which leads to poor adherence in the long run. If it’s difficult for you to adhere to you’re better off finding a more realistic way of eating for weight loss.
Depending on where you live it can be fairly expensive to buy more whole, fat rich foods.
It’s not ideal for athletes, especially those participating in strength sports. Fat doesn’t provide the same explosive energy carbs do.
The transition into ketosis during the first few weeks sucks.
THE UGLY
Anything with ‘diet’ in the name has radicals. The Keto Diet is more an example of this than exempt. Be careful what you read because some of these people spew extremely incorrect information.
When you boil it down, equating for protein and calories will yield fat loss. If all you’re looking for is fast fat loss there are (in my humble opinion) easier ways.
For more great info on the Keto Diet check out Robb Wolf (I love his book “Wired to Eat”), Max Lugavere, Domonic D'agostino, Ph.D., and Layne Norton, Ph.D.
If you have any questions or want to see more of my sources feel free to shoot me a message