The ketogenic diet is the latest craze within the health and wellness industry. Pinterest boards and Instagram accounts are highlighting and sharing their favorite keto-friendly recipes and success stories from following the diet. But before jumping on the keto diet bandwagon, it’s important to take a look at the pros and cons and see if it’s a good fit for you! So, we’re here to give you the skinny on this high-fat, low-carb diet so you can decide to keto or not to keto!
What is the keto diet?
The ketogenic diet was initially developed in the 1920s as a way to treat patients with epilepsy. According to Science Daily, the high-fat, calorie-restricted diet “alters genes involved in energy metabolism in the brain,” which helps stabilize the function of neurons that play a role in epileptic seizures.
But in recent years, the keto diet has been discovered to also offer other benefits. By restricting your carbohydrate intake and increasing the amount of healthy fats in your diet, you allow your body to enter a state called “ketosis.” In ketosis, the body produces molecules called ketones, which help boost energy and burn body fat. Let’s take a look at some of the pros and cons of the keto diet.
Possible pros of the keto diet
Weight loss
When you follow the keto diet’s specific balance of carbs, healthy fats, and proteins, your body will begin to metabolize fat more efficiently – using fat for energy instead of utilizing carbs.
Fats are digested more slowly than other foods, which means you’ll feel full longer when eating a high-fat diet. High-fat foods have been shown to help reduce cravings and lead to less snacking throughout the day. In turn, this helps reduce the number of calories you are consuming daily.
But, calorie restriction alone doesn’t account for the weight loss many people experience with the keto diet. Excess carbohydrates are stored as fat, whereas excess fat is used for energy. Many of us have been taught that a high-fat diet leads to weight loss, when actually it’s sugar and other processed carbs that are often the culprit.
Improved health
In the U.S., sugar is added to just about everything. The Department of Health and Human Services has reported that the average American consumes about 152 lbs of sugar each year. That’s 3 lbs of sugar every week. Compare that to 200 years ago, when the average person ate only 2 lbs of sugar every year.
Eating so much sugar has very real health consequences. Not only does extra sugar lead to weight gain, as mentioned above, sugar consumption is linked to heart disease, type 2 diabetes, cancer, depression, skin aging, dementia, and fatty liver disease.
On the keto diet, your sugar intake is reduced to almost nothing! But don’t worry — that doesn’t mean you won’t ever get to enjoy dessert again. Many keto-friendly foods are available these days at health foods stores and supermarkets. These foods tend to use healthier sweeteners such as stevia, monk fruit, or sugar alcohols. Or if you prefer, you can also try your hand at low-carb baking. There are tons of resources online for making keto-friendly versions of your favorite foods. You won’t even notice the difference!
Increased energy
One of the biggest draws of the keto diet is that many people report feeling more energized. On a low-carb diet, your blood glucose is more stable, so you aren’t subject to the ups and downs that come with fluctuating blood sugar levels. And, fat is a more efficient fuel source.
Studies show that the heart and brain work 25% more efficiently when the body is fueled by fat rather than carbohydrates. This may also account for the increased mental clarity and reduction in brain fog that many people experience on the keto diet.
Improved fertility
Because it aids in weight loss and maintaining insulin levels, the keto diet has been shown to combat the hormonal effects of PCOS (Polycystic Ovarian Syndrome) and help with female infertility. Some reproductive endocrinologists even suggest that their patients try the diet while on their IVF journey! Dr. Kiltz from CNY Fertility has a saying he likes to share on his Facebook Page, “Fertile fatty foods first. It’s the fastest path to reproduction!”
Clearer skin
In some cases, acne can be linked to diet and sugar intake. So, it’s understandable that many people who make the switch to a keto diet report clearer skin. The reduction in insulin levels while on the diet helps balance levels of other hormones. This in turn helps manage the production of skin cells and sebum, which typically create a breeding ground for acne.
What are the negatives of a keto diet?
Weight regain
While dramatic changes on the scale are common when starting keto, many people do not maintain this weight loss or have lasting results. Why? Because most of the initial weight loss is water weight, which is lost when you burn your glycogen stores. Once you add carbs back into your meal plan, some of that weight will return.
Unknown long-term effects
Since the long-term effects of the keto diet haven’t been fully researched, medical professionals are unsure what possible negative effects the diet could have on your health if you choose to stick with it long-term. Reviews conducted by professionals at Harvard’s School of Public Health have determined that a long-term keto diet could lead to an “increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid,” which is a risk factor for gout.
Keto flu
When you begin to cut out carbs, you may experience some transitional side effects, something often referred to as “keto flu.” According to Liz Satterthwaite, RDN, LDN, a ProMedica dietitian, typically this can manifest itself as “hunger, headaches, nausea, fatigue, irritability, constipation, and brain fog.” The good news is, keto flu is only temporary and usually only lasts for a few days. Electrolyte loss and dehydration are thought to play a role in keto flu, so make sure you’re drinking plenty of water and replenishing your electrolytes.
Poor nutrition
Many people don’t realize that all fats are not created equally when they start the keto diet. Some people view the keto diet as an excuse to eat nothing but hot dogs and cheese. While you may get results from consuming “cheap fats,” this can lead to long-term damage to your health. To do the diet appropriately, it’s important that you invest in high-quality healthy fats, like those from plant sources and grass-fed meats. Healthy plant sources of fat include avocados, coconut, olives and olive oil, nuts, and seeds.
Many people also don’t understand that low-carb doesn’t mean no-carb. People on the keto diet can (and should) eat plenty of non-starchy plant foods such as spinach, kale, asparagus, broccoli, cauliflower, zucchini, cucumber, bell peppers, and Brussels sprouts. When counting your carbs, you can deduct the fiber in these foods, since fiber isn’t digested.
Keto diet for beginners
Still think the keto diet might be right for you? It’s important to understand a few basic principles before diving in.
1. Patience is key. Many people are frustrated when they start a keto diet and haven’t lost weight within the first couple of weeks. Do not go in thinking you will immediately lose weight! You may experience some rapid weight loss in the beginning – again, this is water weight. Actual fat loss, however, takes more time.
For roughly the first month, your body will be adapting to this new way of eating, and you shouldn’t expect much in the way of visible results. However, that doesn’t mean things aren’t happening on the inside. For many people – especially those with a lot of excess weight – some internal healing has to happen before any results can be seen on the outside. This often means reduced internal inflammation and improved gut health. Be patient!
Also remember that the number on the scale isn’t everything. You may experience changes in your body composition, even if you don’t lose weight – especially if you’re also working out. Pay attention to how you feel and how your clothes fit. Taking regular photos can often provide a better indication of how your body is changing, rather than just going by your body weight.
2. Being “in ketosis” is not the same thing as being “fat adapted.” Getting into ketosis is relatively easy and can happen within a few days. You have probably been in ketosis at different times in your life – such as if you’ve had the flu and were unable to eat for a few days.
However, the keto diet requires becoming fat adapted, or keto adapted. This is when your body uses fat as its preferred source of energy. Becoming fat adapted may take 3-4 weeks. After the first few weeks on a keto diet, you may start to notice that your energy is more consistent, your appetite stabilizes, you don’t have the urge to snack, you don’t get cranky if you haven’t eaten, and you have less brain fog. Congratulations! All of this means it’s working.
3. You will need to go very low-carb in the beginning. While you’re becoming fat adapted, it’s important to keep your carbs to a minimum. For most people, this means about 20 carbohydrates per day. There are many online calculators and carb-tracking apps that can help you stack on track. Focus on eating high-quality proteins, healthy fats, and leafy greens or green vegetables.
Pro tip: Keep it simple in the beginning. You’ll have lots of time to experiment with fun keto recipes later, but trying to do everything all in the beginning can feel overwhelming. After you’re fat adapted, you can increase your carb intake slightly, and you can start eating some other low-sugar fruits and vegetables such as tomatoes and berries.
4. You will need to drink lots of water. While this is true for helping to prevent keto flu, it’s true for anyone on a keto diet, whether a beginner or a keto veteran. When you’re on a keto diet, your body doesn’t retain water like it used to. Dehydration is a common side effect of the keto diet. Drink more water than you think you need – and then drink some more.
5. You may need to take certain supplements. Because your body isn’t retaining water, you may lose more minerals in your urine. It’s common for people on keto to take supplements such as magnesium and potassium. It’s also okay to use a lot of salt on your food. You can also try replenishing your electrolytes with bone broth, (unsweetened) electrolyte beverages, or even pickle juice.
6. You will need to pay careful attention to ingredients. Most processed foods contain added sugars. Watch out for ingredients such as sucrose, glucose, dextrose, fructose, cane syrup, cane juice, corn syrup, and other sweeteners. Always check the carbs and sugars on any packaged foods. It may take some time to become familiar with brands that are keto-friendly.
7. It’s okay to come “out of ketosis” once in a while. Many people are overly concerned if they eat something that kicks them “out of ketosis.” However, once you’re fat adapted, it will take more than one cheat meal to ruin all of your progress. If you do happen to eat some extra carbs, your body will burn off the extra glucose and then go right back to burning fat. (You can speed up this process by exercising.) Just try not to let it happen too often.
Find What Works Best For You!
Navigating a new nutrition plan can be challenging at first. If you are struggling to find what works best for you, we’d love to help! Fit and Psyched provides more than just personal training. Our approach focuses on nutritional guidance as well… to ensure you maximize your potential and feel your best. Contact us on our website or call us today at 561-223-1112 to schedule your free consultation and evaluate your goals!
