I'm going to start off by saying this: everyone is different and what works for one may or may not work for another.
If you can make a diet sustainable, have solid blood work results, and feel good 9/10 days, then go for it!
In this blog post, we're going to talk about what the keto diet is, how it originated, the pros and cons of it, and if it actually works.
Let's go!
WHAT IS THE KETO DIET?
In simple terms, the Ketogenic Diet ("Keto" for short) is a diet that is very low in carbs and very high in fat with low to moderate protein intake.
70-90% of one's caloric intake comes from fats. The rest is comprised of a mix of carbohydrates and protein.
The body normally uses glucose/glycogen (carbs) as its main energy source. The idea behind Keto is that a person's carb intake is so low that the body enters a state of ketosis where glucose/glycogen is no longer used as the main fuel source. Ketones are now being produced in the liver and become the main energy source.
Throughout the years, there have been modifications to this diet to make it more sustainable, more performance focused, etc.
HOW DID IT ORIGINATE?
The Keto Diet was not originally intended for weight loss the way the majority of the population uses it today. It actually dates back to the early 1900s when scientists and doctors were trying to find a treatment for epilepsy in children. They found a correlation between the rates of seizures and the amount of food being consumed.
Instead of starving children, they discovered that this type of diet created a similar internal bodily environment that could potentially benefit these patients. Results did show positive outcomes.
PROS VS CONS
Like I mentioned at the beginning of this blog, no matter the diet...if it works for you (and I mean actually works like you're a healthy, happy human being doing your thing sustainably) then that's all that matters.
BUT...in general, there are pros and cons to the Keto diet.
PROS:
It could help with Type 2 diabetes (less carbs = less sugar = less insulin)
Can help improve high blood pressure
Can help raise HDL ("good") cholesterol in obese individuals
Can help people with epilepsy or other brain injuries
Could make life easier (it's a pretty cookie cutter, restrictive diet which may make life easier for someone with a busy schedule. Less options = less decisions.)
NOTE: It's still unclear if these benefits are specifically from doing Keto or from losing weight in general.
CONS:
It's very low in protein (which we know is crucial for muscle synthesis and overall health)
It's extremely low in carbs (which won't support certain types of training/sports long term)
Being high in fat could give some individuals the "false green light" to splurge on all types of fat such as bacon, fried chicken, and ice cream
If you're already relatively lean, the Keto Diet can raise LDL ("bad") cholesterol
It's a relatively strict diet
It's low in fiber which can contribute to constipation and nutrient deficiencies
Overall, this diet is not ideal for competitive and endurance athletes. Studies have shown that a low carb high fat diet requires athletes to work harder than if they were on a higher carb diet. Fat is not as efficient as carbohydrates as a fuel source for performance.
DOES IT ACTUALLY WORK?
So the big question is: does the Keto Diet actually work for weight loss?
Yes and no.
Let's look at a few things here:
1. Many people report losing weight, usually quickly, once they hop on this diet. What they may not realize is that they're mainly losing water weight. Carbs hold a lot of water (1g of carb holds 3-4g of water). Cutting out carbs will also cut out a lot of
water the body is holding on to which will result in the number on the scale going down, but the amount of fat on one's body will remain the same. As soon as carbs are reintroduced, water weight and the number on the scale will increase. Always remember that weight loss and fat loss are two different things.
2. Many people tend to naturally eat less while on Keto, especially since it's a pretty restrictive diet. No matter the type of diet, a caloric deficit will always result in weight loss. So is weight being lost because we're on Keto or because we're eating under our maintenance calories in general?
3. Keto can create quite the psychological effect. If someone thinks they're losing weight due to the diet, they may start making healthier choices. Healthier choices alone no matter the diet can aid in weight/fat loss. So again, is weight being lost specifically from eating low carb high fat or from better, more nutritional choices?
4. Lastly, can you technically lose fat while on the Keto diet? Yes. Is it sustainable?That's only a question the person following the diet can answer. Carbs are delicious. Who doesn't like carbs right? Many individuals find it very difficult to cut them out long term. If we want long term results (and always done in a healthy and safe way of course), whatever weight loss path we choose needs to be sustainable long term. If not, the weight will most likely come back or we might enter a cycle of yo-yo dieting and we are back at square one.
IN SUMMARY
I'm not a hater of the Keto diet. Based on research and evidence, it seems there are some plausible outcomes...but:
Do I think an individual can lose weight eating all three macronutrients? Yes.
Do I think endurance/performance athletes should follow Keto? No.
Do I think Keto is something to try and experiment with to see how one's own body reacts? Sure, why not.
Overall, if you try Keto and you love it and it feels sustainable long term for your lifestyle, go for it! It has to work for you and you only. Everyone is different and that is the beauty of this world we live in - there's always something for everyone!
If you're wondering if your current diet is right for you, take our Diet Effectiveness Quiz!
Comentários