What Is A Keto Diet, And Is It For Me?

Diet plans designed to sell the notion of ‘lose fat fast’ are everywhere. Yearly, new and exciting quick fixes are splashed all over social media, with celebrities and influencers claiming that this particular fad is the way and the light.

In this article we investigate the pros and cons and how one of the most popular diets, the Keto Diet, works. The diet was developed by Dr. Russell Morse Wilder who coined the term ‘Ketogenic Diet’.

Unfortunately, whilst potentially effective in the short run; fad diets are seldom sustainable. In order to lose weight and keep the weight off, it is imperative that you look at long term lifestyle changes that will be easy to maintain or you’re likely to end up with your weight fluctuating, which is both demotivating and unhealthy.

Built on research, Dr. Russel describes a diet that works by lowering levels of insulin by practically eliminating carbohydrates and shifting your primary fuel source from sugar to ketones. Ketones are compounds made from fatty acids and your brain and other organs burns them for energy.

When your body doesn’t have carbs to burn and switches to ketones, you’re then in a state called ketosis.

Although the ketogenic diet has been called a “fad” diet, there is no denying it can be very effective for losing weight. It works, but in the opinion of Master EMS Trainer, Neil Campher, there is nothing ‘magic’ about this diet.

Neil explains, “The founding principle of any "diet" is aimed at creating a calorie deficit which means that your total daily energy expenditure is more than the calories you are consuming on a daily basis.

Physiologically speaking, this is what results in your body losing fat. Fad diets like keto, carnivore and intermittent fasting simply make it more difficult for the average person to overeat.”

But how does it work?

Ketosis is a process that happens when your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel.

Ketosis is a metabolic state in which your body uses fat as its main energy source.Normally, the body uses glucose, or sugar, as its primary fuel. When carb intake is very low, your liver produces lots of ketones, which are fat-like compounds that your brain and other organs can use in place of glucose.

Being in ketosis may help you feel less hungry, promote weight loss, help you keep muscle and possibly provide other benefits.

What are the cons to the Keto Diet?

Whilst scientifically proven to be effective and have some other health benefits, the Keto Diet also comes with its fair share of side effects. Often referred to as ‘The Keto Flu’, those trying this eating plan might suffer from headaches, fatigue, constipation, dehydration, and bad breath.

These side effects usually disappear within a few days or weeks of starting the diet, but it is important to note that the diet is also associated with a risk of developing kidney stones, high cholesterol and nutrient deficiencies.

Is it suitable for you?

Before taking on any new diet, it is highly recommended that you consult your GP or Nutrition Doctor.

The Keto Diet is not suitable for those with a history of eating disorders due to its restrictive nature and you should not consider it if you suffer from diabetes or are pregnant or breastfeeding.

It's simply science.

The bottom line is that any Keto Diet may be a little more than a fad, but still has its theories based firmly in simple nutritional logic.The diet is no more effective than simply considering your calorie deficit.

Neil explains, “Tightly controlled studies show that keto diets offer zero benefit over high-carb diets when protein and calories are equated. Diets like these were popularised by making villains out of carbs and insulin. The carbohydrate insulin model of obesity postulates that regardless of calorie intake, insulin drives fat into fat cells and makes it impossible to lose fat. This is a silly theory in reality because countless athletes of different varieties are by far the leanest people on earth, while on high-carb diets.”

Do what works for you!

In order to successfully lose weight and sustain your goal weight, you need to consider that what works for one person might not necessarily work for you. It is absolutely imperative that you work alongside a trained professional, who is able to guide you as to what will be the best option for your body in the long run.

Neil offered us some final words on the matter.

“If you find the keto diet enjoyable and sustainable (or other ‘fad’ diets such as a vegan diet intermittent fasting etc etc.) then by all means continue to follow it. The most important aspect of any nutrition plan is that it allows you to sustainably eat in a calorie deficit when you would like to lose fat and reverse diet when your metabolism needs a break.”

Body20 Members have access to Nutrition Doctors who will assess, guide and support you on your weight loss and fitness journey. Book a free demo at your nearest Body20 Studio to find out more about our holistic health offering.