Is the Keto Diet Right for You?

There is no doubt that the Keto Diet is among the most popular diets today. KD guidelines and recipes are readily available everywhere. You can even find Keto supplements and cookbooks on Amazon and eBay. This diet mainly consists of proteins and healthy fats, while eliminating carbohydrates. But what is there to know about KD before you start counting your carbs?

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Understanding Keto Diet

The Keto Diet follows  a few simple ideas:

✓ Your body uses energy to fuel your bodily functions, both physically and mentally. 

✓ Your body typically uses carbohydrates first to fill these needs.

✓  It takes longer to digest fats into energy, which is why carbohydrates are used up first.

The Keto Diet attempts to encourage your body to primarily use up fats instead of carbs. This is why the amount of carbohydrates are limited. When fats are more readily available, they have a greater probability of being used first. Quite simply, this diet focuses on maintaining low-carbs, moderate proteins, and high-fats.

Keto diet food pyramid (also known as the Ketogenic diet)

When the body is done using easily digestible foods, such as sugars and whole grains, it starts burning fat. Ketosis can be described as the process of burning fats when there are no carbohydrates to be used and turning them into Keytones. Our body ends up using these Keytones as energy. Though it sounds simple enough, you should understand the pro’s and con’s of this diet.

Ketogenic diet breakfast example: fried egg, bacon and avocado, spinach and bulletproof coffee; a low carb, high-fat breakfast.

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PROS of the Keto Diet

Quick and Significant Results — Users of this diet have reported results from as early as two weeks. With this diet it is possible to have a drop of 1 to 2 pounds a week. Other success stories have explained weight loss of up to 60 pounds in just a few months!

Enjoy Foods with High Healthy Fats — Many people are used to cutting out fat altogether in their diet. This diet allows you to eat foods with high healthy fat content such as yogurts, nuts, and avocados. Protein smoothies can be a great addition too!

Keto Diet Meal Example: Baked avocados and eggs with bacon and chives (Foods with high, “healthy fats”

Helpful for Diabetes – Studies suggest that persons with Type 2 Diabetes may benefit from this diet. Benefits include lower blood sugar levels and in some cases fewer medication needs. 

Improved Cholesterol Management – Good cholesterol or HDL levels in the blood may increase as a result of the high-fat, low-carb diet. It may also significantly reduce LDL levels (bad cholesterol).

Benefits the Brain – Some studies suggest that KD may have neuroprotective effects. Evidence-based research suggests increased stress resistance and increased metabolism from a shift in energy source. Studies have also shown improved alertness and brain function of subjects from a 2012 study.

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CONS of the Keto Diet

Highly Restrictive - Think “80-10-10.” Common recommendations suggest 80% fat, 10% max carbs, and 10% max protein (could be modified). This maximum allowance is around 20 – 50 grams of net carbohydrates a day. This is tough for many and requires a lot of discipline. The Keto diet was actually ranked among the bottom of  favorite diet techniques from last year’s surveys, despite its popularity. This is likely due to the fact it is difficult to sustain and requires significant lifestyle and diet changes.

Keto Flu – Some people experience this while transitioning from their regular diet. A sudden change in diet, such as restricting carbohydrates, can cause physical symptoms. This effect is also called the “low-carb flu.” Symptoms may include difficulty sleeping, dizziness, constipation, vomiting, and headaches.

Vitamin and Mineral Deficiencies – You end up depriving your body of the nutrients you get from the foods you eat less of. Because this diet requires restriction of carbohydrates in general, this often means fruits as well. Fruits are rich in vitamins and nutrients that are a part of a well balanced diet. 

Kidney and Liver Issues – High fat intake may cause unwanted results, such as kidney stones build-up, fatty liver, and pancreatitis among others. Some of our organs that help filter waste from our bodies and break down fat end up working overtime.

Bad Breath – When fatty acids break down, they produce ketones. Ketone chemicals are not very pleasing to the nose, especially one type of ketones, called acetones. So when your body is producing an increased amount of acetone it comes out in your breath. Much like the smell of nail polish remover, it’s referred to as “keto breath.”

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There are several factors to consider when starting the Keto Diet. There are positives and negatives to consider that will have varying effects on each individual. More studies are currently being done, especially on its long-term effects on the body.

Consider your goals along with your individual health and history before changing your diet. If you have current medical conditions that may be affected by diet, consult your physician.

This could be something you try for a period of time if you're having trouble meeting weight goals. Still, everyone should listen to their body. Depriving our bodies of required nutrients has its own consequences that can hinder physical performance and health. It's always best to eat a variety of food while maintaining daily activity.

"I think that we’ve been brainwashed to think that fat is bad, but really, it’s what is going to make you feel fuller longer," the actress said in an interview on the Rachael Ray Show. "Your body can burn it and use it as fuel."

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