Should You Be On The Keto Diet?
Here’s the scoop! The Ketogenic diet in essence is eating an increased amount of fat while keeping your consumption of carbs extremely low. The idea behind this diet is based on ketosis, a metabolic state your body naturally enters into when there is a lack of carbohydrates in your blood stream. The body’s primary energy source is carbs however, when we don’t have enough, our liver will begin to take fat and turn it into ketones, a secondary form of energy.
What this diet looks like:⠀⠀⠀⠀⠀⠀⠀⠀⠀
80-90% of your daily calories comes from fatty foods such as nuts, avocados, beef, and oily fish. However, you are only allowed 10-35g of carbs per day which is equivalent to a single apple or a glass of milk. Why? Because eating more carbs then that will take you out of a ketotic state. Which also means that you can't follow a keto diet on and off throughout the week. In order to stay in ketosis you must consistently be consuming high fat an very low carbs.
Does it work? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is scientific evidence that suggests ketosis boosts weight loss because body fat is being burned off as energy instead of using carbs. There is also a large clinical relevance in using the Keto diet in Type II diabetes, Alzheimer’s, cancer, and a load of other disease.
•You can eat a lot of bacon!
•There has been huge success in using this diet for short term fat loss and increasing insulin sensitivity.
•Restricting your diet to fatty foods means you might not meet a lot of your daily micronutrient needs you normally would be consuming from fruits and veggies.
•Can interfere with strength training/ high intensity exercises due to the side effect of ketosis (weakness + fatigue).
•Can be difficult to follow/ see progress if not properly educated on what and what not to eat.
In order to lose weight on a keto diet, like all other weight loss diets, you must be in a calorie deficit. You you are eating the same amount of calories you normally do just with more fats and less carbs , you will not lose weight.
My Personal Thoughts
Personally, I believe if you don't have medical issues in which being on a Keto diet would help you, then why put yourself through such an extreme diet? There are much easier and sustainable ways of losing weight than jumping on this fad. Such as adding more fruit and veggies to your diet, cutting out processed foods, drinking more water, working out regularly, and getting adequate sleep. Just these changes can make a huge impact on your weight loss journey. Plus you can still enjoy your tasty carbs!
There you have it, super simplified and compact! If you are looking to start a Keto diet, do your research! Make sure your info is coming from science based journals and doctors and not just opinionated bloggers.