The Keto Diet is a popular low carb diet, where the body burns fat and loses weight.
Naturally, your body produces a chemical called “ketones” in your liver. Ketones are produced when you do not have enough insulin in your body to turn sugar into energy. As a result, your body needs another source, so your body turns to using your fat instead. This is how you begin the process of losing weight on the Keto Diet.
Furthermore, when ketones are produced, your body goes into a state known as, ketosis. This happens when your caloric intake shifts from relaying on sugar as it’s primary fuel to the previously mentioned chemical known as ketones.
Basically, what this means is your body burns its own fat for energy when you are in the state of ketosis.
The Keto diet has been around for a long time. However, this fad diet has definitely become the new diet sensation. Now, before you decide whether or not this diet is right for you, you will need to evaluate if it sustainable in your life. You need to ask yourself the question, “what are your short term and long-term goals?” In the next few paragraphs we here at Flex Fitness hope to help you decide!
Now, the Keto diet is predominantly fats and proteins. Which means that a good bulk of your diet will contain, meats, fish, eggs, high fat dairy, nuts/seeds, avocados and other fats such as, oils. When deciding whether or not this diet is right for you, you must know that in order to put your body into a state of ketosis you cannot eat, grains/wheat, sugar and fruits.
Intaking carbohydrates are a big no, no on this diet plan. Sugar (glucose) from carbohydrates are used for our muscles during training. However, on the Keto diet (when done correctly) you will have to cut your carbohydrate intake down to 5% or less! Usually, while you are on the Keto diet your carbs will only come from your green vegetables.
As previously mentioned, the bulk of your diet will come from your fats and proteins. Barely any carbs are eaten on this diet because your body needs to be in a state of ketosis for you to lose weight. Now, burning fat and loosing weight sounds great! However, on this diet you need to really think about the long-term effects.
In addition, when thinking about the ketogenic diet you need to know that it will become hard for you to train intensely. This is because your glycogen levels become depleted! Think about it, if your body is not intaking glucose, your muscles do not have that energy to break down during training. Not only will training become more difficult, your cortisol levels can also increase. This is all due to the decrease of glycogen, which can negatively impact your body’s ability to build lean muscle.
Lastly, many people have claimed to see rapid weight loss results on this diet. However, this may not be fat loss but water loss instead. These are all effects of the ketogenic diet! When you are intaking less carbohydrates you also lose water. This is because Glycogen is responsible for water retention, so when its levels fall, so do our water levels. Therefore, the number on scale may not be a permanent one (due to water loss and not fat loss).
Finally, we come back to the question, “what are you short term and long-term goals?” The Keto diet can become difficult to sustain over a long period of time because you are depriving yourself of carbohydrates (a dietary need).