Is the keto diet right for you?
Thoughts from an accredited sports nutritionist
Every now and then, I’ll get asked what my thoughts are on the keto diet for fat loss.
So, if you’re wondering whether the keto diet is for you, this post should give you all the information you need.
Note: This is not meant to be an exhaustive post covering all the science behind the ketogenic diet, but rather some pros and cons to guide you.
What is the keto diet?
Keto is short for ketogenic, and it’s a very low-carbohydrate diet (usually less than 50g of carbs per day).
When eating a low-carb diet, the body has less sugar in the blood (glucose) for energy production. Thus, it is forced to produce an alternative source of energy (ketones) from other available nutrients (fat).
The body breaks down fatty acids into ketones for energy production. These fatty acids can come from dietary fat (what you eat) and your body fat.
Ketogenic diets have been quite popular for a few years as some people claim they are superior for fat loss. However, the current literature does not support this claim (energy balance is the main driver for fat loss).
Why do people lose weight fast on a ketogenic diet?
1) Cutting out an entire food group
When you remove carbohydrates from your diet, you’ll end up removing a lot of foods such as rice, potatoes, pasta, bread, oats, fruits, vegetables, cakes, ice cream, breakfast cereal, sugary beverages, etc.
By removing an entire food group, you will lower the amount of calories you’re eating which will likely result in you being in a calorie deficit, thus losing weight.
It’s not keto per se, but you’re now burning more calories than you eat.
Note: Cutting out all vegetables and fruits from your diet is not something I’d recommend as they are great sources of vitamins, minerals, and fiber — all of which are crucial for maintaining optimal health.
2) Water and glycogen losses
When you transition to a low-carb or keto diet, it’s normal to see a fast drop in body weight. Most people get overly excited about this thinking that their body is now magically burning tons of fat, but sadly, that’s not the reality.
Did you know that every 1g of carbohydrates that enter a cell requires 3g of water? Thus, when you eat less carbohydrates, you’re reducing the amount of carbs you store in the body (i.e.: glycogen) and water which leads to drastic weight reductions.
However, when you reintroduce carbs back to your diet, you’ll regain a lot of the lost weight (glycogen and water — not fat). This causes people to panic and gives the illusion that carbs are responsible for fat gain (but that’s not the case).
3) Appetite management
Some* people on the keto diet report feeling a low appetite and increased satiety due to all the fat in their diet. On top of that, since you have fewer options to eat, it’s harder to overeat.
Imagine eating a bowl of ice cream versus eating a bunch of bacon, eggs, and avocado.
*This may not be the case for everyone as hunger is highly individual and some people respond better to higher fat diets, whereas others respond better to higher carbohydrate diets.
4) Adherence
“Avoid carbs” is a simple guideline that most people can adhere to. One of the most important things for any diet is consistency.
If you truly believe that keto works and you stay consistent with it, then you’ll lose weight.
Performance:
I know this post is mostly about fat loss but, as a sports nutritionist, I had to mention the impact of a ketogenic diet on sports performance.
Here is what you should know:
- Depending on the intensity of the exercise, the body will prefer using carbohydrates or fats as a fuel source.
Higher-intensity activities lead to more carbohydrate utilization whereas lower-intensity activities use more fats.
Even though the body can produce energy from fat, the current literature shows that a low-carb, high-fat diet is not ideal for optimizing performance and recovery.
It may impair performance and lead to increased fatigue, particularly in endurance sports which require more energy, compared to strength sports. For example, a runner would require much more carbohydrates, compared to a recreational lifter.
- Even though you can perform on a high-fat diet, you’ll likely perform and recover better on a moderate/high-carb diet.
Individual context and personal preferences play a significant role in the composition of your diet, but for most people, I would not recommend a ketogenic diet, especially if you’re looking to improve your body composition.
Additional considerations:
1) The ketogenic diet may have some benefits in specific populations.
There is research showing ketogenic diets may be helpful for patients with epilepsy, and it may also help improve the metabolic health of people with obesity and type 2 diabetes.
2) You may experience constipation (due to removing a lot of fiber from your diet)
3) When your body produces ketones, your breath will be smellier (because of acetone production).
4) The macronutrient composition of your diet isn’t as important as energy balance for fat loss.
Research shows that you can lose fat as long as you are in a calorie deficit, regardless of whether you’re eating a higher or lower-carb diet.
RECAP: PROS & CONS
PROS:
- Keto is a very straightforward diet to follow.
- You may experience increased satiety (less hunger) and find it harder to overeat.
CONS:
- Not sustainable for most people in the long term (overly restrictive)
- Constipation (due to a lower fiber intake)
- Less micronutrients (vitamins and minerals) in your diet.
- May impair performance (especially for endurance athletes or high-volume resistance training) which may lead to muscle loss.
CONCLUSION:
1) If your main goal is fat loss, your priority should be to create a calorie deficit.
2) For most people, instead of worrying about keto, focus on staying consistent with your daily calorie and protein target (research shows that you can lose fat regardless of the fat/carb ratio).
3) Reducing some carbohydrates (and fats) in your diet is an effective strategy to lower your calorie intake. It doesn’t have to be one or the other.
4) For most people, I wouldn’t recommend the ketogenic diet as it is overly restrictive.
- Ask yourself “Could I maintain this lifestyle forever?” If the answer is no, don’t do it.
5) If you’re contemplating a keto diet to lose weight fast, remember that the faster you go, the more likely you are to rebound.
- Remember, the goal isn’t to just lose fat. It’s to lose fat AND keep it off.
We could discuss many more things, but for now, this should give you a solid idea of whether the keto diet is right for you.
I hope it helps!
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