I’ve been asked about Keto a LOT, and I realized this morning that although I’ve used it in a lot of examples, I have yet to address it directly in an easily shareable post. So, here is a (hopefully) simple and clear post about what it is, why it works for some people, why it doesn’t work for others, and whether I think you should use it. Keto is by definition a low-carb, moderate-protein, high-fat diet. It was developed to treat epilepsy in children because this type of diet can help to control seizures. It has now become wildly popular as a fat-loss plan because of its ability to use fat stores as energy in the absence of carbs. You know this because you have at least one aunt, friend, or co-worker who raves about it and shockingly rejects doughnuts when you get together with them. Without getting so scientific that you stop reading out of boredom, I’ll just say that carbs are the easiest resource for your body to convert to energy. In their absence (as is the case with Keto), your body turns to two other sources for energy, fat (both body fat and fats taken in through diet), and the amino acids found in your muscles and liver. You can skew the percentages of those two by giving your body a reason to need the amino acids (ie: strength training), but that’s none of my business (Kermit drinking tea). Regardless, it will use some of the body fat that you have to fuel your body. When your body turns to the fat stores, the process is known as “ketosis,” and this is where the diet gets it’s trendy name. Now, here is one thing that, for some reason, few Keto proponents seem to bring up: You still have to be in a calorie deficit for this to work. You can cut out all carbs, from sodas to rice, and still be eating more calories than you burn. If that is the case, then you will NOT lose body fat on the keto diet. You see, in order for ketosis to be triggered, you must have a NEED for energy. If you are in a calorie surplus, then you are getting all the energy that you need PLUS MORE from your intake, and your body does not need to look elsewhere. If you do ensure a calorie deficit, and stay low-carb (absolutely under 50 carbs, most say under 30), then Ketosis is a real thing and it really can help you to burn noticeably more body fat.
Now, some people will see this and think “I’ve done Keto for a long time, have lost a lot, and have never tracked calories.” Then my thoughts will reply that, often, people who don’t know they are in a calorie deficit on Keto are so by default. That’s usually because they had a very high-carb diet previously, and have now cut out chips, candy, sodas, juice, dessert items, rice, potatoes, bread, and many other high calorie foods that they were consuming, thereby initiating a calorie deficit without even knowing it.
I also want to issue a warning here. One gram of carbohydrate costs you 4 calories. One gram of fat is 9 calories, obviously more than twice the amount as the carb. So, if you replace a lot of the high-carb foods that you normally eat with high-fat foods, keep this in mind. Some people claim that you can eat whatever you want on Keto as long as you avoid the carbs, and this is the furthest thing from the truth. This is why it’s always a good idea to track calories and see where you are when you start a new eating strategy. If you try to do Keto without it, then your success is at the mercy of your food choices and their calorie content.
Now, the question is, should YOU do it? Well, it depends highly on who YOU are, so I’m not going to say “yes” or “no”. If you want me to, message me and let’s talk, and I can give an individual recommendation. Instead, I’m going to give you a few things to consider in order to help you make the right choice:
-If you are doing any sort of intense exercise, especially lifting weights, Keto makes it HARD. Workouts are not fun. On the flip side, if you are trying to lose body fat without working out, then it can be a great option.
-The best eating strategies aren’t really “diets” as we think of them at all. They are sets of strategically built habits. Keto is a big change from the average American’s food intake. If you’ve struggled to make any significant changes to your diet, this may not be the best way to go because you may not find it sustainable or helpful in habit-building unless you plan to do Keto forever.
-If you tend to gravitate toward things that are higher-fat lower-carb anyway, this may be a great option for you. I’d advise you track your calories though, because if you have been eating this way already and wondering why you aren’t losing, now you know.
Three quick things before you go:
First, if you do this, do it because you’ve researched it yourself and have decided it’s a good option to try. Not because you saw it pop up on your feed several times, got peer pressured, or think it is magical.
Second, there are exceptions to every rule. There are those rare humans out there who may feel great during their workouts on Keto or who have no idea about their calories, always feel full, and still lose body-fat. This post is not for you. It’s for the other 98% of people.
Finally, If you decide to try it, my recommendation is to do it this way: Try it for two weeks, track your calories while you do it, and pay close attention to what happens. Do you have less energy? Are you losing more body fat? Are your workouts terrible? Then decide if it’s something you want to stick with.
And if the whole calorie concept is new to you or you have no idea how many you should be eating, let me know and I’ll help!
I hope you find this helpful, and please let me know if you have any other questions about it!
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