What are my thoughts on the ketogenic diet?  I have been asked this many, many times…it is, after all the “new” rage.

You have seen the Facebook posts and supplemental ketones people are selling, right?  “Keto is a miracle” “I have lost 90lbs. on keto!”

First of all, keto is a very old diet for epilepsy patients that was established in the 1930’s.  Then other applications did well with the keto diet…think autism, ADHD, addict behaviors.  It is extremely helpful in a clinical application.  The body no longer runs on carbohydrates, it can use fats and ketones for energy.  This diet resurfaced a few years ago, and again just recently.

In theory this seems like the answer to all our questions about losing body fat.  It is actually terrific for some people, others maybe not so much.

Men tend to do well, some women do well too.  My first caution goes to those who are chronic or cyclical dieters.  Our metabolisms are already fragile, if not slowed down.. Keto tends to slow those metabolisms even more.  Also many of us need carbohydrates to build muscle.  If you are aiming for those curvy, beautiful muscles you may be left looking soft leaving so many carbohydrates out of your diet.  Technically keto is 80-85% fats, 5% or less carbs, and 10-15% protein…very low protein, too.

I mention this because lots of trainers or “experts” are advertising their “ketogenic” plan and they write up plans that are 60% fats, 25% protein, and 5% carbs…which is fine, that is technically a “low carb” diet.  Low carb diets work for many people too.  However to REALLY be in ketosis, you need at least 80% fats.  How do you know you are in ketosis?  I’ll give you a helpful hint, it isn’t from peeing on a keto stick.  Those simply tell you that you are spilling ketones.  You need a keto meter, to prick your finger throughout the day for the first 2 weeks or so.  There are so many things that can throw you OUT of ketosis, you will want to monitor.  For instance, additives in foods, lack of sleep, stress, too much protein, etc.

I am trying to be helpful, because I am guessing if you are reading this blog you are looking to LOSE fat, not GAIN it, and for many women the ketogenic diet can cause a weight GAIN if you aren’t carefully monitoring everything you do when you first get started.  I explain a little more in my You Tube video: https://youtu.be/FUPVaR8CtyI

In the meantime, if you have questions, hit me up at christa@fitlocafitness.com