The Skinny on Keto

Fad diet or the cure for all?

For the W wants to come at this very objectively and just want to provide you with some researched  information on the Keto diet and the Low Carb diet if you are someone who has been throwing around the idea of trying it.

You’ve probably seen it ALL over your social media. It’s probably come with some pretty incredible weight loss photos and you probably have seen the very tempting foods that are normally “off limits” to be completely okay for “keto eaters”.

First of all, STOP CALLING YOURSELF KETO UNLESS YOU REALLY ARE IN KETOSIS, ITS PROBABLY A LOW CARB DIET AND YOU SHOULDN’T BELIEVE EVERYTHING THATS ON YOUR FACEBOOK FEED.

okay, now I will chill and give you the info (:

Ketogenic Diet and Low Carb Diet

Keto Diet: “A diet high in fat and low in carbohydrates (sugars) that causes the body to break down fat into molecules called ketones. Ketones circulate in the blood and become the main source of energy for many cells in the body. A ketogenic diet is used to treat some types of epilepsy and is being studied in the treatment of some types of cancer.” (NCI)

Simple terms:

a diet that includes very little, if any, carbs, moderate to low protein, and a considerably higher amount of fats, where the body uses ketones as the main source of energy.

Low Carb: A diet consisting of less carbohydrates than fat and protein, body is probably not in ketosis and ketones are not tested or regulated.

Simple terms: Consuming less carbs then fat or protein. Much less scientific.

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Keto Safe foods:

meat

poultry

fish

seafood

eggs

avocado

coconut and coconut milk or oil olive oil and any other oil nuts and nut butters bacon egg yolks butter cheese

A very small amount of very-low-carbohydrate vegetables, such as:

leafy greens brassicas: broccoli, cauliflower, Brussels sprouts, cabbage asparagus cucumber celery tomatoes peppers mushrooms zucchini

Here’s what you can’t eat on a ketogenic diet (but still may have in very sparing amounts during LOW CARB)

Most dairy (except high-fat items like butter and certain cheeses)FruitGrainsBeans and legumesStarchy vegetables (such as sweet potatoes)Slightly-sweet vegetables such as winter squash, beets, or carrotsMost processed foods (with the notable exception of pork rinds)

(The Ketogenic Diet)

Do you even Keto?

Is it fair to say that you are keto? What are the benefits of no carbs?

The Keto diet, was and still is used as a way to treat some forms of epilepsy and is being studied to treat some forms of cancer.

Many extreme long endurance athletes (50+ mile races) have adopted the ketogenic diet as well, as their bodies use fats during aerobic glycolysis. (Aerobic glycolysis is the energy system that the body uses when during endurance aka long and paced exercises)

Body builders also use the keto diet to become extremely lean.

Some type 2 diabetes patients have used it in spurts to help bring their bodies glucose (sugar) levels back to normal or a controllable state.

Some Lymes disease patients have seen success with a ketogenic diet.

Some hypertensive or hyperglycemic people have seen benefits from keto.

*There is still A LOT of research being done on the benefits of keto, things like: longevity, cancer curing, neurodegeneration, helping restore brain injuries, and improving athletic performance, reducing heart disease, and decreasing inflammation, are all under investigation.

Weight Loss Benefits and Hormone Changes

The crazy transformation pics are probably what got you hooked onto the buzz word “keto”, so lets break this weight-loss phenomenon down, because lets face it- 80% of you just want to look better naked.

When people decide to cut out a food group, in this case its carbohydrates, the other food groups fill in the gaps. Fat and protein are the ones left to fill in the place for carbs here, and by eating more protein and more fats your body will release more “I feel full” hormones (CCK) and you will probably feel fuller on less food. Less food intake means less calorie intake, and less calorie intake means weight loss (some of the time).

OR you can look at it from an insulin perspective

Insulin (stuff that is released into your body when carbs come in) is what makes stuff go into cells.  If we eat less carbs that make insulin go into our cells, our cells won’t have to hold as much, and then we will have less body fat. (This is very watered down science, and I said stuff a lot but if you want refer to the links at the bottom for more sciency words)

So yes, keto as well as low carb, can yield weight-loss results and can lean out already fairly lean people relatively quickly.

*Some research shows that women have a harder time with true keto because their bodies cannot handle the stress and their hormones and/or their menstrual cycle is thrown way off when on a ketogenic diet, though low carbhas shown weightloss benefits without the craze from the ketones.

So, carbs are bad…? Is that whats making me “fat” all this time?

No. Carbs are great and do a lot for your body, especially for active people. The keto diet and low carb diet just cause your body to work without glycogen, which is absolutely amazing when you think about it, but is it necessary for you to cut them out…Are you someone who is prepared to truly take on a ketogenic or low carb diet? That’s what you gotta ask yourself.

What is gonna be the best approach to your goals?

Keto might be the winner, but have you done your research and explored other options?

(I personally, work SO much better with carbs in my system and completely crash and burn when I don’t have them. I have gotten leaner than I probably ever have been by eating quite a bit of carbs daily. Though, I have a uncle who thrives on a high fat, low carb diet)

Is it for you?

lemme answer the question with a few more questions:

Do you need to go Keto extreme or does your diet just lack self control and moderation?

Do you know what best your body runs on? More carbs? Less carbs? etc…

Is this sustainable for you, does it fit your lifestyle?

What are your goals? Weight loss, muscle gain, athletic performance, disease prevention, disease treatment…?

What type of exercise do you regularly do?

Do you have health concerns or a doctors recommendation that deems a ketogenic diet to be worth a shot and/or necessary? (If so, seek professional advice)

Do you have the discipline to carry out keto or low carb effectively?

Have you done further research than my paraphrased blog?

Want some more info…click the links below!!!

* We are not health professionals, and we are not prescribing you.

Resources/Links:

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/the-truth-behind-the-most-popular-diet-trends-of-the-moment/art-20390062

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831

“NCI Dictionary of Cancer Terms.” National Cancer Institute,www.cancer.gov/publications/dictionaries/cancer-terms/def/ketogenic-diet.“The Ketogenic Diet: Does It Live up to the Hype? The Pros, the Cons, and the Facts about This Not-so-New Diet Craze.” Precision Nutrition, 5 Apr. 2018, www.precisionnutrition.com/ketogenic-diet.https://www.brutestrengthtraining.com/podcast_post/the-ketogenic-diet-with-dr-anthony-gustin/