Low-carb diet
Why the Hell is Keto Diet So Popular?
№1 reason: It works!
Are you one of those people who can gain weight just by looking at pancakes and ice cream? Me too! Did you always have to mind what and how much you are eating, since you were in constant conflict with yourself? You see people who eat ridiculous amounts of junk food and somehow are skinny, and you know you are the complete opposite of it. I know the feeling, trust me. It is as if you have one superpower and that is stacking fat in case of a nuclear winter and coming ice age! But, there is a solution to every problem, even this one.
Keto
Ketogenic diet, or simply Keto, is a high fat, moderate protein, and low carbohydrate diet. That means approximately 55–60% fat, 30–35% proteins and 5–10% carbohydrates. It follows the logic that there are essential fats and proteins (amino acids), but there are no essential carbs. So, a diet that is very low on carbs is sustainable and can work for you pretty well.
Interesting fact is that the ketogenic diet was first used as a successful treatment for epilepsy among children. Only in recent years, it is promoted as a good way to lose weight and stay healthy.
Benefits
- Losing weight, i.e. lowering body fat percentage
- It can lower blood sugar, improve your insulin sensitivity, and reduces chances of diabetes and related illnesses
- Can improve your cholesterol and blood pressure
- You can get rid of brain fog
- Reduces hunger
Where does the name ketogenic diet come from? When we eat very little to no carbohydrates, after a while our body starts to use fat and create ketones as an energy source. Then, instead of glucose that we usually get from carbs, we can use ketones. This state is called nutritional ketosis. The great thing about being in ketosis is that your body starts using energy not just from the food you eat, but also from your fat storage. That means you can slowly “melt away” fat on your body and get very lean by following this protocol. And then you can show your flashing abs! Sounds cool, right?
Many people have tried it (myself included) and it works. Another good side to Keto is that you are eating a lot of fat and protein, which are very satiating. This is not the case with eating a lot of carbs, where you have a sharp rise and drops in blood sugar, and hence hunger kicks in. With Keto, you will eat good, satiating food that gives you energy and strength, while getting rid of excess weight.
Lowering of blood sugar is another positive effect of the keto diet. If you eat mostly fat and protein, your blood sugar and insulin levels are bound to be low(er) and usually, in proper ranges. Yes, proteins can affect your insulin, but not even close to carbs. In this short study, it was noted that subjects improved their insulin sensitivity by 75%. Some long-term studies also confirm this, as well as many other benefits.
It improves your cholesterol levels and blood pressure .
Brain fog is one of the things that affects many people and can cause a lot of problems. Keto diets, including the carnivore diet, have helped many people to get rid of this annoying issue. In this article, I discuss other ways to tackle this problem.
You can reduce hunger and feel full on a Keto diet. Good amount of proteins and fat, unlike carbohydrates, is very satiating and fulfilling. Every now and then, you can crave sugars, but that is a sugar addiction, not hunger!
Downsides
- Keto flu and bad breath
- Digestive issues
- Feeling restricted
- Sustainability
When people start Keto, some of them can have flu-like symptoms: headaches, lack of energy, dizziness, feeling cold, etc. This is normal, since you are very low on carbs and need a few days to convert to using ketones as the primary source of energy. It should pass in a week or so. To ease the symptoms, you can drink more water and electrolytes.
Keto breath is also a problem to some, since it can be acidic or fruity and not very pleasant. You can try increasing your fat and lowering protein a bit, and stay hydrated. That should do the trick.
Digestive issues can also be present: constipation or diarrhea. This should also subside in a few days at the most.
Feeling that you can choose from a limited type of food can be a psychological problem, especially if you were eating all kinds of processed, “flashy” types of food. I mean, there are carbs everywhere and we need to train ourselves to focus on certain types of food. This is only a temporary thing and you will get used to it. After a while, it will become normal and natural not to eat every single thing you can think of.
There are no long term Keto studies (longer than two years) about it, and therefore doctors would not recommend it as a permanent diet. Most people usually go to higher carb diets, or do the cyclical Keto. However, there is no proof that it is harmful for us in the long run. As a matter of fact, some people tend to go full Carnivore after Keto and feel great. There are many anecdotal testimonies that it was the right thing for them. It was documented a 100 years ago that you could live and prosper even on a complete carnivore diet, just like Innuits have done for centuries. Remember that there are only essential fats and proteins, not carbohydrates?
Takeaway
Here is a confession: I love carbs/sugars. But they don’t like me. Or rather, they love me too much. And that is why they stick to my body in the form of body fat, quickly and easily. It is like one of those love/hate relationships: it can be awesome at times, but you know it is bad for you and it will not last. That is why I have been on a keto-ish diet for the last couple of years. It feels good and like a long term solution for me.
Yes, I have occasional carb-frenzy days, but we must avoid them becoming carb-frenzy weeks. Otherwise, you are going back to a bad spiral of binging and feeling horrible. Carbs/sugars are highly addictive, whether we like it or not.
Wouldn’t be great if you could binge on fruit instead of on cakes and donuts, right?? But then again, no one got obese and miserable by eating bananas and berries! Anyway you look at it, be careful with carbs: they can be nice servants, but awful masters. That is why many people go from keto to full carnivore, since they cannot handle even small amounts of carbs. They are like recovering addicts since they cannot take just a little and stop: it is all or nothing. For most people, eating whole foods and limiting your carb intake is a good strategy to stay fit and healthy. That may not work for everyone, and that is why you should find your own type of diet. As the saying goes, just follow your gut.
Disclaimer: I am not a medical doctor or a nutritionist and this is not medical advice. I am just researching different effects of Keto and sharing my personal opinion and experiences. Use discernment and be careful if trying to implement a Ketogenic diet.
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Sources:
Ketogenic Diet for Obesity: Friend or Foe? — PMC
Ketogenic Diet — StatPearls — NCBI Bookshelf
Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes — PMC
Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies
The Potential Health Benefits of the Ketogenic Diet: A Narrative Review — PMC