What is the keto diet?
The ketogenic diet is a low-carb, high-fat diet, specifically 70-75% fat, 20-25% protein and 5-10% carbs.
The main feature is intermittent fasting and tracking of macros to reach a state of ketosis, forcing the body to rely primarily on fat as fuel. The 16/8 Method fast is the most common and involves fasting for 16 hours and restricting your eating window to 8 hours daily.
“Healthy Foods” in this diet include avocado, eggs, olives, oils, fatty fish, butter, nuts, seeds, dark leafy greens, sea vegetables, beef, liver, and bone broth.
Foods that must be avoided are (most) fruits, sugar, grains, starchy vegetables, juice, carbonated drinks, and alcohol.
Benefits of the Keto Diet include…
Weight loss
If you’re thinking about trying the keto diet, here’s the scoop: it’s a high-fat, low-carb diet that can help you lose weight by putting your body in a state of ketosis. That means your body burns fat for fuel instead of carbs, which can help you lose weight and feel more energized. Plus, the high-fat content of the diet can help you feel fuller for longer, which can help you eat fewer calories overall. But, as with any diet, it’s important to talk to a healthcare professional before making any big changes to your eating habits. So if you’re curious about keto, be sure to do your research and get the support you need to succeed!
Blood Sugar Balance
Did you know that the keto diet can help balance your blood sugar levels? When you eat carbs, your body produces insulin to help regulate your blood sugar. But if your body produces too much insulin, your cells can become resistant to it, which can lead to high blood sugar levels and a higher risk of type 2 diabetes. The good news is that the keto diet can help reduce insulin resistance, which can help keep your blood sugar levels in check and reduce your risk of type 2 diabetes. So if you’re looking to improve your blood sugar balance, keto might just be the way to go!
Endurance Sports
Did you know that the keto diet can help you crush your endurance sports goals? When you exercise, your body uses glucose (a type of sugar) for energy. But your body can only store so much glucose, which can leave you feeling tired and sluggish during long events. That’s where keto comes in! By following a high-fat, low-carb diet, you can train your body to burn fat for fuel instead of glucose. This means you’ll have more energy to power through those long runs, bike rides, or hikes. For more info on fitness and nutrition see this blog on Performance Living.
Support Certain Medical Conditions
The keto diet can be a game-changer for certain medical conditions! By following a high-fat, low-carb diet, you can help reduce inflammation and improve your metabolic health. That means the keto diet may be helpful for people with epilepsy by reducing seizures, for people with type 2 diabetes by improving blood sugar control, and for people with metabolic syndrome by reducing the risk of heart disease. Plus, some studies have suggested that the keto diet may be beneficial for people with neurological conditions like Alzheimer’s and Parkinson’s disease. But it’s important to remember that the keto diet may not be the best choice for everyone, so be sure to talk to a healthcare professional before making any big changes to your diet.
Downsides of the Keto Diet include…
Difficult To Sustain
While the keto diet can be helpful for some people, it’s important to note that it can be difficult to sustain in the long run. That’s because the keto diet tends to be very restrictive and can be impractical for many people. It can be tough to stick to a diet that eliminates so many foods, especially if you’re used to eating a wide variety of foods. Additionally, some people find that the keto diet leads to energy slumps and irritability. That’s because your body needs carbohydrates to function properly, and the keto diet severely limits your carb intake. Without enough carbs, you may feel sluggish and moody. So while the keto diet can be helpful for some people, it’s important to consider whether it’s a sustainable option for you.
Nutrient depletion
The keto diet can lead to nutrient depletion because it eliminates many foods that are rich in important vitamins and minerals. For example, the keto diet is very low in fruits and vegetables, which are important sources of vitamins and minerals like vitamin C, potassium, and magnesium. Additionally, the keto diet is very high in fat, which can make it tough to get enough protein. Protein is important for building and repairing tissues, and it’s also important for maintaining a healthy immune system. Finally, the keto diet can be low in fiber, which can lead to digestive issues like constipation. So while the keto diet can be helpful for some people, it’s important to make sure you’re still getting all the nutrients your body needs.
Mineral Imbalance
If you’re thinking about trying the keto diet, you should know that it can mess with your mineral balance. The keto diet is super low in carbs, which means your body starts burning fat for fuel instead of glucose. And that’s cool and all, but it can lead to an imbalance of minerals like sodium, potassium, and magnesium. That’s because these minerals are typically found in high-carb foods, and when you cut those foods out of your diet, you may not be getting enough of them. And that can lead to some not-so-fun side effects like muscle cramps, headaches, and fatigue. So if you’re thinking about going keto, just make sure you’re still getting enough of those key minerals!
Constipation & IBS
The keto diet can lead to some digestive issues. The diet is super low in carbs, which means you’re not getting a lot of fiber. And fiber is key for keeping things moving through your digestive system. When you’re not getting enough fiber, you may experience some constipation and other digestive issues. Plus, the keto diet can be tough on your gut microbiome, which is the collection of bacteria and other microorganisms in your digestive tract. And when your gut microbiome is out of whack, it can lead to issues like irritable bowel syndrome (IBS). So if you’re thinking about trying the keto diet, just be aware that it can have some digestive side effects! For more info on constipation click HERE.
Bad Fats Consumption
So, if you’re thinking about trying the keto diet, keep in mind that it can lead to some not-so-great fat choices. The keto diet is super high in fat, which means you’re getting a lot of your calories from fat sources. That’s just fine, but it can lead to some unhealthy choices. For example, some people on the keto diet end up eating a lot of saturated and trans fats, which can increase their risk of heart disease and other health issues. With this said, if you’re thinking about going keto, just be mindful of the types of fats you’re eating!
Increased Cortisol
The keto diet can really mess with your cortisol levels. As we’ve previously discussed throughout this post when you’re on the keto diet, your body is in a state of ketosis, which means it’s burning fat for fuel instead of glucose. The problem here is that it can also lead to some issues with cortisol, which is a hormone that helps regulate stress. When you’re in ketosis, your body produces more cortisol than it normally would, which can lead to some not-so-great side effects like anxiety, irritability, and trouble sleeping. And if you’re someone who only has coffee in the morning and nothing else, that can make things even worse. That’s because coffee can also increase cortisol levels, so you’re basically doubling down on the cortisol. More tips HERE on how to reduce stress through diet.
Should you try the keto diet?
Overall the keto diet requires careful planning to ensure you’re meeting your nutritional needs, as it restricts certain food groups that provide essential vitamins, minerals, and fiber. Working with a nutritionist is best!
It may not be the best diet to give a try if you have any ties to the following conditions:
-hypo/hyperglycemia
-pre-diabetic
-irregular hormones
-mood disorders
-fatigue/burnout
-poor concentration/memory
-high cholesterol
Additionally, some people may experience side effects such as the keto flu, which
can involve fatigue, dizziness, nausea, and irritability during the initial adaptation phase. However, a well-formulated ketogenic diet that considers electrolytes, fiber, and hydration can help mitigate these symptoms.
If you need further help navigating this topic and need a personalized nutritional program to help you address your major health concerns and health goals click here for your FREE 20 minute discovery session.