What is the Keto Diet?

The keto diet is a low-carb, high-fat diet similar to many other low-carb diets out there. What makes the keto diet stand out from other similar diets, is rather than simply being “low-carb”, it involves drastically reducing the carb intake in your diet and replacing it with fats.

Despite the recent hype, a ketogenic diet is not something new. In the medical field, doctors have been using it for almost 100 years to treat neurological diseases such as epilepsy. Studies have shown ketogenic diets have many other health benefits for the brain. They can improve memory in older adults, help reduce migraines and reduce symptoms of Parkinson's disease, to name a few.

The keto diet is mostly known for its success with rapid weight loss results. However, just like any diet, there are advantages and disadvantages to consider when determining if a diet is right for you. Read on to learn more about the keto diet and how it may support your health and fitness goals.

How does the Keto Diet work?

The Keto diet causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.

KETO DIET FOOD GUIDE

Standard Ketogenic Diet

Low-carb, moderate-protein, high-fat diet.

• 75% fat
• 20% protein
• 5% carbs

High-Protein Ketogenic Diet

Similar to standard but includes more protein.

• 60% fat
• 35% protein
• 5% carbs

Things to eat:

• Meat
• Fatty Fish
• Eggs
• Nuts and Seeds
• Low Carb Vegetables
• Healthy Oils

Things to Avoid:

• Sugary Foods
• Grains and Starches
• Beans and Legumes
• Rooted Vegetables
• Unhealthy Fats
• Alcohol

KETODIET CONSIDERATIONS

There are a few important considerations that should be made when implementing or thinking about starting the keto diet. While the keto diet may be great for some, it’s not for everyone.

Solid Nutrient Intake

It’s easy to fall short on micronutrient needs while participating in a keto diet because of the lack of fruit, vegetable, and grain sources. You will need to keep up with your vitamin and mineral intake tobe sure your body is getting all of the nutrients it needs to thrive.

Physical Performance

Carbs are incredibly important for peak physical performance. If you are training to increase muscle mass or size or participating in high-intensity training a keto diet may not be best suited to you. Carbs promote recovery, produce insulin which aids in nutrient delivery and absorption, provide fuel for moderate to high-intensity exercise, reduce muscle breakdown, and improve overall energy output.

Furthermore, fat as an energy source may not be able to provide energy fast enough for the demands of those participating in high-demand, high-intensity activities. However, according to research, low to moderate-intensity exercise performance depends on more fat for energy, and performance is not significantly affected by a low-carb diet, and a low carb diet may increase fat burn during exercise.

Bottom line, consider your exercise routine. A keto diet may work for you if you are doing a low-intensity exercise routine. IIf you have performance-based goals, or regularly participate in HIIT or high-intensity training, expect to feel a performance and energy decrease with a keto diet, or fuel your body best by providing it the carbs it needs to thrive during performance-based activities.