Keto is hot right now. In fact, it’s really hot. You probably have at least one friend right now that’s on it, and know of at least 5 other success stories from it (using your Kevin Bacon network, no pun intended). It even has its own brand of coffee, Bulletproof Coffee.
So of course, you have to ask yourself – Should I try it?
Possibly…
But first, let’s talk about it…
What is it
So, if you had to put it in a diet category, you would classify it as a high fat-low carbohydrate diet. While the Atkin’s Diet was also low carb, the keto diet is an extremely low carbohydrate diet, as in almost ZERO carbohydrates.
What’s particularly surprising about the keto diet is that it’s not new. The Mayo Clinic has been using the keto diet to treat epilepsy since the early 1920’s. By the 1940’s, it was officially considered a treatment for epilepsy in children. Bodybuilders and physique athletes have been using it since the 80’s and 90’s.
So much like fashion, what’s old is new again. Popularity runs in cycles.
What does it look like
Fatty… That’s the best word to describe it.
If you love eggs, meat, butter, and other fatty foods, you’ll find the keto diet appetizing. However, if you enjoy carbohydrates like bread, fruits, milk, and spaghetti, you’ll be highly disappointed in the limited menu available on the keto diet.
As far as the macro percentages are concerned, it recommends 20% protein, 5% or less of carbohydrates, and 75% fats. Yes, you read that correctly. 5% or less of carbohydrates daily. For most, that’s no more than 10 grams of carbohydrates daily. To put that in perspective, a Snickers bar has 28 grams of carbohydrates in it. That means you can have 1/4 (about half a pinky’s length) of a Snickers bar daily on the keto diet. That’s it. No milk. No bread. No sugary drinks. No fruit. No vegetables.
For comparison, The Mediterranean Diet usually consists of 15% protein, 60% carbohydrates, and 35% fats. The Paleo Diet consists of 40% protein, 20% carbohydrates, and 40% fats. Even an extremely low carbohydrate like the Atkins Diet allowed you to eat 10% carbohydrates.
How does it work
The keto diet gets it names from the organic compounds called ketones created within the body during the break down of fats (fatty acids).
Under normal conditions, your body and particularly your brain will use glucose from carbohydrates as a preferred source of fuel, even if you’re covered by layers and layers of fat. Unfortunately, our body can only store so much glucose in the form of glycogen. So, if we don’t continue to maintain a diet that has adequate carbohydrates in it, we burn through our stores of glycogen and have to rely on another source of energy for fuel.
That’s where ketones enter the picture. When we’re out of carbohydrates, the body will begin breaking down fat through a long, complex process and eventually turn it into ketones that the cells of the body can use for fuel. It’s at that point that you’re in ketosis. Sounds awesome, right? Deplete your stores of carbohydrates, don’t replenish them by using a very low carbohydrate diet, and the fat will literally melt right off.
And from a physiological perspective, that’s a very simplified version of how it actually works.
So, does it work?
From a weight loss standpoint, yes.
But not for the reasons you think….
For one, you have to understand that the stored glycogen in your body is somewhat heavy. Worse yet, water is also stored with glycogen. So, if you deplete your glycogen stores by going keto, the initial 5-10lbs of weight loss over the first 3-5 days will be primarily water weight and the loss of glycogen. Of course, for most, any weight loss is good no matter where it comes from, but understand that as soon as you start eating carbohydrates again, that weight will quickly come back.
Second, keeping your body in a state of ketosis doesn’t cause you to lose weight. Eating less calories than you burn while using a keto diet does. That’s the magic behind EVERY diet. If you go keto but consume pounds and pounds of butter and steak, eating well in excess of your daily caloric goal, you’re going to gain weight. Keto doesn’t give you a free pass to consume as much food as you want. What it does though, because the menu is so limited, is force you to eat less than you normally would. Boom. You lose weight.
So, is it for you?
It depends.
If you know you’re carbohydrate intolerant and need a diet with as little carbohydrates as possible, the keto diet is a good option.
Or, if you don’t particularly like carbohydrates and enjoy fatty foods, it’s also a good option.
If you’re looking for a change because you’re bored with your current diet or you’ve hit a plateau, it’s worth a shot too.
Who it doesn’t work for
However, because of the lack of carbohydrates, most of us won’t be able to maintain it. If you crave a carbohydrate fix daily, I don’t care how strong your willpower is, you’ll crack. And we all know what happens when you cheat on a diet… “Oh screw it, I’m already off track let’s enjoy it.” There goes the diet.
I also don’t recommend it for competitive athletes or those who enjoy lifting weights because you’ll probably see a decrease in performance and/or energy. I don’t care what the keto zealots say, the research is pretty clear on this topic. For high-intensity exercise, glucose (carbohydrates) is the preferred fuel source. If you rely on fat, because of the complex breakdown process, it cannot maintain the RATE of energy needed to perform at a high intensity.
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So, is there anything magical about the keto diet when it comes to weight loss? No.
However, that doesn’t mean it’s useless. If it fits your lifestyle and helps you eat fewer calories than you burn, it’s the right diet for you!
