SS Fitness

The Keto Diet: Some Thoughts

The history: The Keto diet was created as a treatment plan for epilepsy. Before the ketogenic diet, many health professionals in the late 1800s to the early 1900s used fasting as a treatment for a variety of different chronic conditions.

Unlike fasting, which was not sustainable, the Keto diet offered a unique solution. It allowed individuals to replicate the effects of starvation without actually depriving themselves of food, making it a more viable option for extended periods of time.

How keto works: It is a diet based on your macronutrient breakdown. Instead of the usual recommended 45-65% carbs, 35-45% protein, and 10-15% fat from our daily calorie intake, it is flipped around to 5% or fewer calories from carbohydrates, 20-30% of calories from protein, and 70-80% of calories from healthy fats.

The main selling point of keto is that it utilizes stored fat from your body and converts it into energy by producing ketones. These ketones replace carbohydrates that would have been turned into glucose. Since the body can’t use glucose, people believe that their fat will be used up more quickly.

This is partly true, but it’s not the only way to lose fat. If you consume less energy than you use, where the power is coming from has little to no effect on your weight loss. Your body is indeed using fat instead of its preferred energy source, but you would achieve similar, if not the same, results by simply cutting your overall calorie intake.

The difference is stark between the two macro breakdowns, and many health professionals are left curious about whether this is a viable option for most people, specifically to treat those with type one and type two diabetes.

I am not a doctor, dietitian, or endocrinologist. I am a nutrition coach and trainer who works with the general population. Keto may or may not be a good option for you.

Many people lean on keto because you can see drastic results in the first few weeks due to both weight loss and a considerable loss in water weight.

Carbs help your body to hold on to water, so when you drop your carb intake to less than 5%, of course, you will drop some significant weight. For some people, this initial drop in progress helps them to keep going. When we feel like we see our effort being shown, one of our three core physiological needs is met: competence.

We feel capable and able to actually go out and do what we said we would.

However, keto is not the only way to lose weight. It works because you are in a caloric deficit. You are eating fewer calories than you are using to live and move. This is for several reasons:

1. The ketogenic diet encourages a heightened sense of self-awareness about food intake. Even if you’re not meticulously counting calories, you become more conscious of what you’re eating. This increased awareness can help you make more informed choices about your diet, fostering a deeper connection with your body and its nutritional needs.
2. Fat can be more filling than carbohydrates; one of its main goals is to keep you satiated.
3. Water weight, again without carbs, will make it much more difficult for your body to hold onto any excess or necessary water for extended periods.
4. Physical activity plays a significant role in the success of any diet, including the ketogenic diet. While we often focus on the diet itself, it’s important to acknowledge the role of our own efforts. If you’re consciously making healthier food choices, it’s likely that you’re also motivated to increase your physical activity. This not only boosts your caloric expenditure but also puts you in a higher caloric deficit, contributing to your weight loss journey.

There are more reasons, but in my experience, these are the most common.

The keto diet can be effective for some people, but there may be better choices for some. Considering the pros and cons and deciding based on your goals and priorities is essential.

Committing to the keto diet is essential, and it may work well if you stick to it consistently or cycle through it effectively. However, it’s crucial to ensure you’re getting all the necessary micronutrients from your food, especially from meat and egg yolk sources.

One thing to be cautious about is that the keto diet can lower your glucose tolerance. While it has been beneficial for some people with type 1 and 2 diabetes, it can also make it challenging for individuals to consume even a tiny amount of carbs without experiencing adverse effects.

If you’re considering trying the keto diet, I recommend doing thorough research, consulting with your doctor, and aligning it with your specific health and wellness goals. Everyone’s nutritional needs and lifestyle are different, so it’s crucial to find a balanced approach that works for you in the long term and supports your overall well-being.

Be mindful of falling for marketing tactics designed to sell products. Conduct your research, consult reliable sources, and draw your conclusions. Keep up the great work!