Seems like everyone and their dog is jumping on the keto diet bandwagon these days. Every week I have a new client that is hoping that I will put her on this “miracle” diet to help her lose weight. I don’t. Yes, I know there are tons of success stories out there about how fast people have lost weight on the “keto” diet. I just can’t advocate for something that contains 70% of your daily intake be fat. It goes against everything I have been taught in the fitness industry. Macros need to be optimized. All of them. Yes even carbs!!! You need carbs!!!! More than 20 damn grams a day!!!
The people promoting the diet will say it uses the body’s own fat burning system to help people lose significant weight in as little as 5 days. There are even network marketing companies trying also to cash in on the Keto craze.
Yes, there are benefits.
Yes, I know it has also been known to help moderate the symptoms of children with epilepsy. That’s awesome.
But, I have friends and family that work in pediatrics that are saying now those same kids are back with kidney and liver issues. What is the trade off here?
Proponents say the diet can produce quick weight loss and provide a person with more energy. Ok. Maybe after your first tow weeks or more of no energy whatsoever. Since you have no carbs for brain function.
Finally there are studies out that are showing the bad parts of the ‘keto” diet. FINALLY!!!!
However, critics are now saying the diet is an unhealthy way to lose weight and in some instances it can actually be downright dangerous.
So…….What Is This Ketosis that Everyone Is Raving About?
The “keto” diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis.
Ketosis occurs when people eat a low- or no-carb diet and molecules called ketones build up in their bloodstream.
Ketosis is actually a mild form of ketoacidosis. Ketoacidosis mostly affects people with type 1 diabetes. Something that those in pediatrics are seeing with diabetic children returning to the ward. It is the leading cause of death of people with diabetes who are under 24 years of age.
However, many experts say ketosis itself is not necessarily harmful.
There are studies out there, that suggest that a ketogenic diet is safe for significantly overweight or obese people.
I understand this. But I have had more clients than not of those who have tried the keto diet, that have gained back all, if not more of the weight they lost within a year.
So How Is It Unhealthy
Critics say the keto-type diets usually work only in the short term and can be unhealthy.
For starters, most of the lost weight is water weight, and once your body enters ketosis, you also begin to lose muscle, become really tired, and eventually enter starvation mode. Then it actually becomes harder and harder to lose weight.
Keto diets do nothing for building of muscle so critics are saying it can be hard on the heart as well. I mean, it is a muscle after all.
People will do anything to get the weight off. However, a keto diet will do more harm than good for the majority of people, especially if they have any underlying kidney or liver issues.
So what do I propose if I am against the Keto diet?
A healthy, macro nutrient balanced. Yes even carbs! Lifestyle change. I don’t believe in diets. They just don’t work long term. I teach my clients that needs to be a complete overhaul of the way they are eating. It is long term. Bottom line is if you want long term results, you need to make long term changes. It is that simple.
Keep Your Weight Loss In Perspective
Related Post Weight Loss- Keeping It in Perspective.
It is important to keep your weight loss in perspective. I have too many clients come to me thinking that they will be able to lose vast amounts of weight when they start a balanced meal plan, and start exercising. Yes, you will. But if you don’t keep it up long term, chances are you will gain it all back. And soon.
Plus don’t forget the old adage. “you can’t out run your fork”.
Just like having a good workout and eating a salad isn’t going to make you skinny. Eating a burger once in a while and skipping a workout isn’t going to make you fat. It is what you do consistently that determines the outcome. Plain and simple.
We are a weight obsessed society. The keto diet plays well to those you are desperate and looking for a quick fix. Promises of massive weight loss in a short time have thousands and more flocking to the craze.
But there is no magic bullet for long-term weight loss. If you are looking for long term results that aren’t going to wreak havoc on your body in other areas. You need to eat macro nutrient balanced meals of lean meat, whole grains, fruits, and vegetables. Healthy fats included. This needs to be be healthy for life.
It is true. We fall prey to crazy diets, myself included. Remember the cabbage soup diet? Good grief. The truth is there’s no quick fix. Cutting refined carbs and replacing them with fresh fruits, vegetables, and lean protein, cutting processed foods, and avoiding too many additives will keep you healthy in the long term. Shop in the outside aisles of the grocery store. Limit your trips down the aisles. That is where you find most processed foods.
Setting SMART goals for your weight loss is also important. If you set unrealistic goals, you will just give up. So whenever you see a new “diet” come onto the scene you need to ask yourself……………… Is it?
- good for the long term–can you do it forever?
- include exercise–and important component
- doesn’t add to any health risks
If the answers are no, then move along. It isn’t going to be right for you.
At the end of the day. Yes, I understand most of us could stand to lose a few pounds. Doing it a healthy sustainable way is your best bet. A simple calculation can give you pretty much what you should be eating every day. at the very least a starting point.
Let’s say you find out you need 2300 calories per day. Ok. So let’s put it at a deficit of 500 calories per day for weight loss. 1800 Calories.
Get 1 grams of protein per pound of body weight (figure out the calories for this. 1 gram of protein has 4 calories. = 190grams of protein per day=760 calories of the 1800 will come from protein.
Now you want 20% fat 360 calories (1 gram of fat is 9 calories) =40 grams of fat per day
The rest of your calories (760 +360=1120) So 1800 minus 1120 =680 calories from carbs.
I know you know people who have lost weight on the “keto” diet. I know there are success stories. But please look at starting your weight loss journey a healthy way. Follow the steps above for your nutrition and get moving!!!
Related post–My Top 5 Online Weight Loss Programs (no keto here!!)
Please drop me a line. Let me know what you think.
Loving life one day at a time