Have you ever scrolled through social media and been bombarded with before-and-after pictures pushing the keto diet as the ULTIMATE WEIGHT-LOSS SOLUTION?
It’s easy to get sucked into the idea of effortless fat burning and a sculpted physique without any effort.
But before you jump on the keto diet bandwagon, let’s take a deeper dive and explore the science behind this trendy diet to help you make the informed decision that is crucial for your fitness & nutrition choices.
What is the Keto Diet? A Breakdown
The ketogenic diet, often shortened to keto, is a very – extremely – low carbohydrate, high-fat diet.
Here’s the core principle: by drastically reducing your carb intake to near zero (think around MAX 20 grams per day), you force your body to switch gears and choose a different source of fuel to keep you going in your daily life and workouts.
Instead of relying on readily available glycogen (simply said sugar from carbohydrates) for energy, your body starts using stored fat for fuel.
When, and only when (or IF), this switch happens, your body enters a metabolic state called ketosis (I’m simplifying things) and voilà, you turn into a fat burning machine ready to shred those extra layers of fat to finally get your six packs out, the body of your dreams, a house with a garden and a dog.
Sounds Simple Enough, Right? The quick fat loss illusion of Keto
While the concept might seem straightforward: enter ketosis=burn fat=lose body fat, but the reality is that there’s more to the story.
It’s very common for people starting keto diet to lose fat very quickly at the beginning of the diet.
As this is quite remarkable, the motivation (struggle to get motivated? Read here) to keep going is very high but… the initial weight loss you experience on keto is primarily water weight.
Hold on, where is this water coming from?
The water weight come from the glycogen and its water stores your body keeps ready for energy when you normally have carbohydrates in your diet. It’s mostly, really, just water and very little fat that you’re losing at the beginning.
Let me give you a visual example:
Have you ever seen one of those travel sponges that are sold in a dry form flat form that inflate into a regular shape as soon as you add water?
When you completely cut carbohydrates from your diet, you’re doing the opposite, squeezing all the glycogen and its water out of your body so you “shrink” or look leaner.
While you might see a slimmer figure on the scale and in the mirror faster, you now understand it’s not all fat burning magic.
On top of this, there’s a transition period where your body needs to adjusts from its preferred energy source, glucose, to burning fat for energy. The lowest the carbs you eat and the more you move, the faster you’ll glycogen stores will drop and the faster you should get into ketosis.
This adaptation can be brutal, and many people experience the dreaded “keto flu” – a combination of fatigue, headaches, overall sluggishness and in some cases proper cold symptoms.
While not exactly a pleasant experience, depending on your situation it usually subsides after a few days or weeks (in the hardest cases).
Usually experiencing keto flu might be a signal that you’re approaching the ketosis state but the only way to reliably make sure you’re actually fully in ketosis is to use blood ketones testers or (slightly less accurate) strip tests where you pee on a special chemical reagent covered paper that analyzes the amount of ketones in your urine.
The Hidden Challenges of Keto: Can You Keto and Chill?
Here’s where things get tricky. Maintaining a keto lifestyle in the long term can be quite challenging. Imagine social gatherings – movie nights with popcorn, birthday celebrations (can you eat that cake slice? Find out here), or catching up with friends over pizza and drinks become almost off-limits because of all the carbs rich foods.
A Keto lifestyle can make enjoying meals with loved ones difficult as it requires constant vigilance and meal planning to stay within your strict carb limits.
Beyond Weight Loss: Is Keto a Health Haven?
While keto can be beneficial for managing blood sugar in certain medical conditions under the supervision of a healthcare professional, it’s not a guaranteed path to optimal health for everyone.
In fact, keto could negatively impact your cholesterol levels and increase the risk of developing cardiovascular issues in the long term if the fat sources are mostly from saturated and trans fats (butter and highly processed foods for example).
Additionally, saying goodbye to entire food groups like fruits, vegetables, and whole grains means missing out on essential nutrients. These powerhouses provide your body with vital vitamins, minerals, and fiber, all crucial for overall well-being.
Should You Completely Ditch Keto? Exploring Alternatives
Not necessarily. The keto diet might be a viable short-term option for specific health conditions, if done right and under the guidance of a doctor or registered nutritionist.
However, I believe that, for most people seeking sustainable weight management and overall health improvement, a balanced diet with moderate calorie restriction is a more long-term sustainable approach (what’s your daily calorie goal? Find out here!). This approach allows you to enjoy a variety of delicious and nutritious foods in moderation while reaching your goals.
Create healthy habits, so you can maintain them for the long haul, over restrictive short-term solutions.
The Bottom Line: Keto – Fad or Friend?
While the keto diet might sound like a quick fix for fat loss, it’s important to remember there’s no magic bullet and that you’ll need to be in calorie deficit nonetheless. There are significant downsides to consider, especially regarding social limitations and potential nutrient deficiencies.
A well-rounded, balanced diet that fits your lifestyle and preferences is a much more sustainable and effective strategy for long-term success.
After all, a healthy relationship with food is just as important as the food itself.
Whatever type of diet you’ll choose, as long as you are in a calorie deficit you’ll lose fat nonetheless. If you are not…you won’t lose fat 🙁
Stay strong!